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    Calorie Counting 101
    Calorie Counting 101
    Calorie Counting 101
    Ebook72 pages38 minutes

    Calorie Counting 101

    By Amber Rodgers

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    About this ebook

    Have you ever wanted to know the answers to any of these questions?

    -How many calories must I burn to lose 20 pounds?
    -How many calories should I be eating every day to lose 2-3 pounds a week?
    -How much protein should I be getting?
    -How much should I eat or work out if I want to lose 15 pounds in a month?
    -How can I speed up my metabolism?
    -How can I lose weight without working out?
    -Which workouts burn the most calories?

    What if you could actually calculate the exact amount of food you would have to eat daily to get down to your goal weight? This amount would have to be unique to you, of course, because everyone has a different body and a different metabolism. But if you know haw many calories equal one pound of weight gain, you can determine how much weight certain foods will make you gain or lose.

    This 50-page ebook will show you how you can take control of your diet. No more unexpected weight gains. You will lose weight steadily until you decide to stop. The best part is there are no extra costs. This is basic knowledge that has been around for decades, yet expensive fad diets and supplements have hidden it from the mainstream public eye.

    Counting calories is how skinny people stay skinny. Equipped with this knowledge, you can completely change your life. Everyone should be allowed this education. Understanding how your body works is the key to finally losing the weight.

    LanguageEnglish
    PublisherAmber Rodgers
    Release dateJun 1, 2012
    ISBN9781476322537
    Calorie Counting 101
    Author

    Amber Rodgers

    Amber Rodgers is a mother, wife and author from a little town in Northern Iowa. She is married to her high school sweetheart and has 4 children and 1 grand-daughter. ​ Amber loves many things but spending time with her family and writing are the two she spends most of her time doing. She works from home so this has allowed her more time to focus on her writing.

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    Book preview

    Calorie Counting 101 - Amber Rodgers

    Calorie Counting 101

    Weight Loss Made Simple

    Amber R. Rodgers

    Copyright 2012 by Amber R. Rodgers

    Published by Smashwords

    Table of Contents

    Chapter 1: Introduction

    Why Count Calories?

    The Food Pyramid

    The Effects of a Bad Diet

    Change the Way You Eat Now

    Chapter 2: Why Diets Always Fail

    The Atkins Diet

    The Food Pyramid

    Short-term Diets

    Chapter 3: Finding Your BMI and Goal Weight

    Calculating Your BMI

    BMI Chart

    Chapter 4: Determining Basal Metabolic Rate

    Activity Levels

    Chapter 5: How to Use Your BMR to Lose Weight

    Weight Loss with Diet Alone

    Weight Loss with Diet and Exercise

    Getting to a Goal Weight by the Date of Your Choice

    What to do if you reach a Weight Loss Plateau

    Chapter 6: Choosing Foods Low in Calories

    Finding Calorie Content of Foods

    Negative Calorie Foods

    Chapter 7: Exercise and Counting Calories

    How to Speed up Your Metabolism

    20 Easy Ways to Burn 100 Calories

    Exercises that Burn the Most Calories in One Hour

    Chapter 8: Protein, Carbohydrates, Fat, Vitamins, & Minerals

    Protein

    Carbohydrates

    Fat

    Vitamins

    Minerals

    Don’t Give Up!

    Shopping List

    References

    Chapter 1: Introduction

    Why Count Calories?

    We’ve all heard of counting calories. We know that we’re supposed to, yet most of us have never been taught how counting calories works. In school, we learned about healthy foods—fruits and veggies, grains, meat, and dairy. Yet all we were taught about good nutrition was to eat plenty of these foods while avoiding fats and sugars.

    One would think eating right and losing weight would be simple. However, it can be puzzling when you do exactly as you’re told and the pounds just don’t come off. It’s like our bodies have minds of their own!

    Most people don’t know that just by using some simple algebra and arithmetic that you can calculate your weight loss down to a tee. When you learn to count calories you will be able to find out exactly how much food you should be eating for your body type. You can even determine the exact date that you will reach your goal weight.

    What do most people know about a nutritional diet? Some try to follow the food pyramid—a chart developed by the USDA which tells you how many servings of each food group you should have per day. But is this accurate?

    The Food Pyramid

    With obesity rates at an all-time high, apparently our method of health education is not working. Most people go to the food pyramid when it comes to food education. The original food pyramid, the Food Guide Pyramid, was only just created in 1992.¹

    Even though many civilizations have developed nutritious diets over centuries, we rely on this small depiction that is only 20 years old. Schools, doctors’ offices, and businesses all used this food pyramid as the basis for healthy eating education.

    Thirteen years later, the USDA redesigned the food pyramid. However, most people are unaware of this fact and still recognize the original food pyramid as the most accurate determination of how we should be eating.

    The newly designed food pyramid, MyPyramid, is far different from the one

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