Stop counting calories for weight loss!

Yes, okay, so the title may be a teeny bit dramatic, but it relates to one of the biggest questions of our time - are all calories created equal?

How many calories should I eat in a day to lose weight?

When it comes to calorie counting to lose weight, the NHS says men need around 2,500kcal (10,500kJ) a day to maintain a healthy body weight, and women need around 2,000kcal a day (8,400kJ).

However, if you’re looking to lose some weight, you need to aim to lose around 0.5 to 1kg (1 to 2lb) a week until you reach a healthy weight for your height.

Don’t forget, counting calories isn’t the only way to lose weight. Ideally, it should be achieved through a combination of healthy eating and exercise to help you maintain your weight loss results.¹

Where does 1,200 calories a day to lose weight come from?

The general consensus is that 2,000 calories a day is the ideal. But for all the different calorie counting diets out there, there’s also another, more restrictive one that follows the principle of consuming 1,200 calories a day to lose weight.

The theory around this 1,200 diet is based on the fact that when a person consumes fewer calories than they need, the body begins to shed weight. It does this first by burning fat, and then eventually, other tissue, including muscle.²

Is it possible to eat 1,200 calories a day and not lose weight?

Yes, potentially. Studies have found that weight loss is about more than how many calories a person consumes and burns.³

The body may change the rate at which it burns calories, depending on how many calories a person eats.

Therefore somebody who’s on a 1,200 calorie diet may burn fewer calories. And this can slow weight loss down.

Counting calories myths

We bust the myths and reveal the facts about the best types to target for slimming success.

But, while portion-control is important as part of a weight-loss plan, it’s how your body metabolises these calories that’s the real decider.

This is because different calorie sources can affect the body in different ways – such as how many calories you store as fat and how much energy you have.⁴

FACT: Some calories make you hungrier than others

Calories from refined carbohydrates – such as white bread, sugar, cereals and white pasta – are extremely low in fibre. Fibre isn’t absorbed by the body, but helps make us feel full. Hence foods that don’t contain a high amount are likely to cause a spike in blood sugar levels, followed by a “sugar crash”, which leaves us feeling hungrier and more likely to binge later on.⁵

On the other hand, natural carbohydrates – like wholegrains and vegetables – may contain the same number of calories, but their high fibre content means you’re less likely to experience those dreaded hunger pangs afterwards that can sabotage your weight-loss plans.

Handpicked content: Why fibre’s a must for your gut

But despite the high-calorie content, fat is a crucial part of any weight-loss plan – not only does it supply energy, but it also helps the body absorb vitamins and minerals, as well as containing essential fatty acids.

Just try to stick to “good” fats, such as olive oil, avocados and nuts, which can help lower cholesterol levels and are packed with those all-important nutrients.⁶

On the other hand, trans fats commonly found in processed and fast foods can raise harmful LDL cholesterol levels and cause inflammation, leading to weight gain and heart disease.

Handpicked content: How to eat to beat heart disease

FACT: Certain calories cause your body to store more fat

As we’ve noted, foods such as refined carbs can cause a spike in blood sugar levels. This not only leaves you feeling hungry, but also raises insulin levels in the body, a hormone that triggers fat storage – another reason why you should avoid them and opt for natural carbs instead.⁷

On the other hand, protein-rich calorie sources such as beans and chickpeas help the body build and maintain muscle – not least when combined with regular exercise, such as weight training. This is crucial for weight loss, as the more muscle you have, the more calories you’ll burn over time.

Handpicked content: 17 weight loss tips to lose it for life

The verdict on counting calories?

It’s time to throw those calculators away and get more savvy about where those calories have come from – not just how many calories you’ve eaten. Counting calories to lose weight plays a valuable role in making you think about how many calories you’re consuming, but it’s not the be all and end all of losing weight.

Successful weight loss is based on a number of different factors, such as food types, good and bad calories, exercise and activity levels, that can all contribute to a person’s ability to shed some pounds. If you’ve set your sights on losing weight, take a step back and look at the entire weight loss jigsaw in which calorie counting happens to be just a piece of. This will help ensure you lose weight gradually and safely, and that any results you do achieve, are maintained.

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

Want some more practical insight on losing weight? Check out this article, ’17 weight loss tips to lose it for life.’

Last updated: 14 April 2021