The world of weight management is awash with diets, fads, and buzzwords, but one fundamental principle underpins them all: “Calories In, Calories Out”, often abbreviated to CICO. This principle seems deceptively simple, but it’s crucial to understand if you are looking to manage your weight effectively. So, let’s break down CICO and see what it’s all about.
What are Calories?
In layman’s terms, a calorie is a unit of energy. Think of it like the petrol you put in your car. Everything we eat and drink, barring water, provides us with calories, which our bodies use to power every function, from running a marathon to simply breathing.
Calories In:
This refers to the calories we consume through food and drinks. Every slice of bread, every sip of soda, and every bite of cake introduces calories into our system. The amount of calories in different foods can vary widely.
Calories Out:
Here’s where things get active – literally. Our bodies are continuously expending calories in several ways:
- Basal Metabolic Rate (BMR): This is the energy our bodies use at rest for essential functions like breathing, keeping our heart beating, and maintaining body temperature. Even if you lay in bed all day, your body would still burn calories!
- Physical Activity: This is the energy we expend doing everything from intensive exercise sessions to simple tasks like walking to the shop or tidying up the living room.
- Thermic Effect of Food (TEF): Believe it or not, eating burns calories too! Our body uses energy to digest, absorb, and process the nutrients in our food.
- Non-Exercise Activity Thermogenesis (NEAT): This involves the calories burned during everyday activities that aren’t considered formal exercise – think fidgeting, standing, or even the act of typing on a keyboard. NEAT can vary significantly from person to person and can make a big difference in daily caloric expenditure.
Balancing the Equation:
The CICO principle revolves around balancing the ‘calories in’ with the ‘calories out’:
- Weight Maintenance: If you consume the same number of calories as you burn, your weight remains stable.
- Weight Loss: If you burn more calories than you consume, you’ll lose weight. This is often referred to as a calorie deficit.
- Weight Gain: Conversely, if you consume more calories than you burn, the surplus energy is stored, leading to weight gain.
So, How Does One Use CICO Effectively?
- Awareness: Begin by getting a rough idea of how many calories you consume daily. Tools like food diaries or smartphone apps can be handy.
- Know Your Burn: While it’s challenging to get a precise number, various online calculators can provide an estimate of your daily calorie expenditure based on factors like age, gender, weight, and activity level.
- Set Your Goal: If you’re looking to lose weight, aim for a calorie deficit, which often falls in the range of 500-1000 calories less than your daily expenditure for a safe weight loss of about 0.5 to 1kg per week. 500 less calories is, for most people, more sustainable but it may vary of course. Everyone is different.
- Quality Matters: Remember, while CICO focuses on calorie quantity, the quality of your diet matters too. 500 calories of vegetables, lean protein, and whole grains are nutritionally superior and more filling than 500 calories of sugary snacks.
In Conclusion
The “Calories In, Calories Out” principle is a fundamental concept in the world of weight management. While it provides a foundational understanding of how weight changes occur, remember that individual needs can vary, and factors like hormone levels, sleep, exercise type, and stress can all play roles. Always consult with a healthcare or nutrition professional (such as a weight loss coach) before making significant changes to your diet or lifestyle.
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