All About Calories
We've all seen an advertisement for a weight loss program that promises to burn calories or raise your metabolism. But what exactly does that mean? Many of us don't even know how metabolism works or what a calorie is.
For anyone curious to find out, have a seat and let’s chat…
So, what is a calorie?
A calorie is a measurement of energy. When we deprive ourselves of them, then we're depriving our bodies of energy. Scientifically, a calorie is known as a kilocalorie. A kilocalorie is the amount of energy required to raise the temperature of one kilogram (2.2 pounds) of water by 1 degree Celsius (1.8 degrees Fahrenheit). That's it. That's a calorie.
Our bodies don't boil our food after we eat, so how do we get energy from food?
After we eat, a mixture of enzymes and acids breaks down our food. These digestive fluids take the larger molecules of food and turn them into smaller molecules that our intestines can absorb. These smaller molecules store energy. Our bodies release these energy stores to fuel us every minute of every day. Whether it be sleeping, watching a movie, or exercising we need energy. We need calories!
What is metabolism and how does it work?
When we refer to metabolism, we're usually talking about the metabolic rate. This is a fancy way of saying the number of calories your body uses in a given amount of time. Three main nutrient groups deliver energy: protein, fats, and carbohydrates. Our metabolisms break down these nutrients into even smaller parts. Protein breaks down into amino acids; fats break down into fatty acids; and carbohydrates break down into simple sugars.
Three important components that influence your metabolism
1) Basal metabolic rate (BMR) – The body constantly needs energy, even at rest. Our bodies always use calories to keep systems such as breathing and blood circulation functioning correctly. Our BMR is the largest amount of energy used daily by making up 50-80% of our daily energy use.
2) Thermic effect of food (AKA thermogenesis) – When the body digests foods and drinks, it takes energy to break that food down, absorb it, and store nutrients. The energy used in thermogenesis makes up 5-10% of energy expenditure.
3) Energy used during physical activity – Energy used during physical activity varies from person to person. Physical activity doesn't only refer to workouts like running. It also refers to activities like washing your laundry, playing with your pet, or fidgeting. Moderately active people, who do at least 30 minutes of exercise daily, expend 20% of their daily energy through physical activity.
Summary
A calorie is a unit of energy needed to release stored energy in our bodies. By eating food, we obtain energy (please don't deprive yourself!). We need energy to fuel basic processes in our bodies such as breathing, pumping blood, digesting food, and moving. Our metabolic rate is mostly out of our control with 50-80% of it used by our BMR. A lifestyle consisting of moderate activity can use up to 20% of your daily calories.
Final thoughts
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Food is fuel, and we need it to live a happy, healthy, sustainable lifestyle. I hope you will use this information to look past any gimmicks promising a faster metabolism or demonizing calories. No person on this earth can sustain themselves off of crash diets of 1,000 calories a day. Fuel and nourish your body with whole foods and nutrients. Eat when you're hungry and know that you're beautiful.
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