Counting Calories is the best way to lose weight: MYTH OR FACT?

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If you've been in the fitness or health space for any amount of time, I'm sure you've heard "calories in/calories out" in reference to weight loss. It's a far too simplified way of understanding the body and there are two huge problems with adopting this mentality. Will it help you lose weight? Maybe at first, but the body is far more complex than counting calories allows for. I ate with this mentality in mind for over a year and I can tell you firsthand, it doesn't work like you think it will.

What is "calories, in, calories out"?

Calories in, calories out (CICO) is the idea that to gain, lose, or maintain weight, you simply need to tinker with the amount you eat (calories in) and your energy expenditure (calories out). So theoretically, if you consume 2000 calories in a day, you'd need to burn this same amount in order to maintain weight, or burn more than 2000 to lose weight.

Most people think of exercise and movement as the 'calories out' portion of this equation. It's certainly a factor, but you also have to take into account your Basal Metabolic Rate (BMR), the energy your body and organs use to function every day. That's the energy used to pump blood through your heart, to digest food, and to breathe all day long. Your BMR combined with energy expended from exercise will equal your 'calories out' each day.

Now that you understand what this approach entails, let's get into why it's problematic.

Problem #1: You Can't Outsmart Your Body

In order for this approach to truly work, your body would need to consistently burn the exact same amount of calories every single day without wavering. That way you could manipulate your calorie consumption and your calorie expenditure would remain stable, allowing for more calories burned than consumed.

But if your BMR doesn't remain stable, this approach will fall to pieces. Well, guess what? Your BMR does not remain stable day in and day out. And what makes it increase and decrease? The amount of calories we consume.

This is the fundamental reason why calories in/calories out does not work for weight loss. Our bodies are smart and lower our BMR when we eat less. It adjusts to protect us -- otherwise we'd all have to delicately balance our diet and lifestyle to make sure we didn't waste away. Studies dating back to the early 20th century repeatedly show that a 30% drop in calories results in an equivalent 30% drop in BMR.

So what does that mean for you? If you reduce your consumption by 500 calories, yes you will lose weight initially. But your body will also burn less energy which can leave you feeling tired and run down, and will inevitably lead to a plateau. It's like going from giving your body a full tank of gas at the start of your day to only giving it 3/4 of a tank to do the same job for the same amount of time.

Problem #2: CICO Doesn't Account for WHAT You're Eating

For calories in/calories out to work, you could technically eat 2000 calories worth of ice cream, cake, and donuts as long as you're expending equivalent energy that day. You'd maintain your weight, but at what cost? Lack of nutrients, abundance of sugar, and artificial foods will still wreak havoc on your body even if you're "burning them off" every day.

All Calories are Not Created Equal

You can argue all day that food breaks down into certain amounts of calories and all that matters is that you eat everything in moderation. I truly wish it were that simple.

Let's compare Oreos and macadamia nuts. One Oreo is about 50 calories, the same as 3-4 macadamia nuts. Eating one Oreo is enough sugar to raise your triglycerides, spike your insulin and blood sugar, and cause the body to store fat and make you hungrier. The macadamia nuts, however, are high in protein, fiber, and contain healthy fats that improve your cholesterol and leave you satiated rather than grabbing for a second cookie. Both are 50 calories, but each one has a drastically different effect on the body.

Then How Do We Lose Weight?

So knowing that our bodies burn less energy as we reduce calories from food, how are we ever supposed to lose weight? The answer is simple, by eating in a way that promotes burning stored fat to make up for the loss of energy expenditure.

Diets low in carbohydrates and high in healthy fats allow the body to switch from burning food (glucose from carbs) for fuel to burning body fat. However, this can only happen when insulin levels are low and your body is not in a state of insulin resistance. An estimated 1 in 3 Americans suffer from insulin resistance, whether they're aware of it or not.

My Personal Experience with Calories in/Calories out

I adopted this lifestyle before I knew better. I was starting grad school and looking to finally shed the pounds I got from drinking in undergrad. My life was consumed by hours in the gym and meticulously weighing everything I ate. Thankfully, I've always had a relatively good relationship with food. Weighing and measuring everything you eat is a surefire way to send someone spiraling into an eating disorder. I consider myself incredibly lucky.

I was working with a coach who started me on a high protein, high carb diet to "bulk up" muscle throughout the winter. Then we slowly tapered my calories down throughout spring and summer until I could no longer handle it. And guess what? I lost weight, but I didn't look anything like what I thought I would. I thought I'd look lean and cut with defined muscles and just radiate health. Joke's on me.

I was strong and thin (see photos at the top of the post) but I had hardly any muscle definition, I still had that damn lower belly pooch, and I felt like absolute garbage. My gut was a mess, my brain was foggy, and I had no energy. I was eating so few calories, most of them still being carbs, and I still didn't even look the way I wanted to. Now that I know how the body works, I kick myself for putting my health in jeopardy for no reason at all.

The Takeaway

If weight loss is your goal, pay attention to what you're putting in your body, not how much. Eliminating sugar and processed foods will yield infinitely better results than counting calories every day of the week. Our bodies are far too complex to break down fat loss into a simple plus and minus equation. Respect your body by nourishing it with colorful vegetables, sustainably sourced meat, and plenty of water. Trust me, you'll look good AND feel good.

Sources:

Counting Calories is a Ridiculous Way to Try to Lose Weight
Food: What the Heck Should I Eat?