A calorie is a unit of energy defined as the amount of heat needed to raise a quantity of water by one degree of temperature. Calories = energy. Now that all the scientific mumbo jumbo is out of the way, let’s simplify. The concept is rather simple. Whether you gain weight or not depends on calories in versus out.

Calories mean the amount of food you put into your body. Calories out mean the amount of energy you expend. Therefore to lose fat, you need to create a deficit. Two ways you can achieve this, by consuming less food or increasing your activity levels. So why is having a basic concept of counting calories important? Because most individuals outside the fitness field aren’t aware of how many calories they’re actually consuming.

Every food is comprised of calories in the form of 3 macronutrients. Carbohydrates, protein, and fat.

Carbs = 4 calories | Protein = 4 calories | Fats = 9 calories

See where I’m getting at? This means even the hidden sauces you’re not aware of in your favorite daily foods also have calories. Knowledge is power. And if you know roughly how many calories you’re consuming, it’s already a good start. Here’s an eye-opener. You’re typical
Malaysian foods have more calories than their western counterparts. Iced milo has more calories than a can of Coke. Char kuay teow has more calories than a double cheeseburger.

For most people, it’s not really a matter of totally changing your diet but cleaning it up. Omitting and substituting certain foods would result in a significant amount of caloric reduction = weight loss.

Again, knowledge is power, take the time to Google the calories in the foods you eat daily, you might be surprised how much you’re overeating.

Google the basics first. A cup of rice, a serving of your favorite protein source, eg. chicken, beef, fish, pork, etc. Adjust from there. If you’re not the type who enjoys calorie counting, you don’t have to do it forever. The point is to graduate away from counting calories and progress to
mindful, intuitive eating.

Be patient, developing good habits take time, but it’s worth it. It keeps you ACCOUNTABLE. Every meal you eat is an investment into your long-term health. Make more good investments than bad ones.