tricky bastards - a calorie rant

i just read an article which describes a fear i have held since the inception of publicly available restaurant nutrition information - they're not accurate!  check this out:  one in 5 restaurant calorie lists off

perhaps you think it doesn't matter...that if you're eating out, you should just go for the gold and get whatever the heck you want.  if that's your standard mode and it works for you, awesome.  you are clearly a rockstar, especially if you're a woman.  i have several friends like you, and i am sincerely envious.

for those of us that aren't as blessed in the metabolism or body-acceptance realm, i say: think before you consume.

you think those pieces of lettuce in your salad negate the bacon, candied pecans and creamy dressing?  you think that lean cut of steak wasn't slathered (often several times) in butter before it hit your plate?  you think that omelet is magic and somehow didn't stick to the pan all on its own?  think again.  fat tastes freakin' awesome.  butter, oil (olive oil has calories, too!), heavy cream.  restaurants know this.  that's why it's their main ingredient, alongside some old-fashioned salt.  just watch the food network...they'll tell you that "flavor" means fat.

what goes in must come out, or else it ends up in your ass.  at least it does in my case.

i'm not saying you should forego the pleasures of occasional indulgence.  i'm just saying you should know what you're doing when you put something in your mouth.  if you stress about fitting into your favorite jeans, you could save yourself a lot of worry by planning ahead and doing a little budgeting.  decide what's worthy of indulgence, and what's not.  do you really want that cheesecake?  have it!  but go for a low-cal entree.  you really want that fish'n chips?  enjoy!  but ask for streamed veggies on the side instead of fries.

if you're interested, here are some basic facts and tips i've learned that keep me in my favorite jeans...

what goes in must come out - basic calorie rules
4 calories in 1 gram protein
4 calories in 1 gram carbohydrate
7 calories in 1 gram alcohol
9 calories in 1 gram fat
3,500 calories in 1 pound of fat

what does the above mean?  alas, it's true, vodka does have calories.  fat-free does not mean calorie-free, it usually just means sugar-full.  want to lose a pound (or more)?  that'll be 3,500 calories.  it doesn't matter where they come from in terms of weight gain/loss (it certainly matters in terms of overall health and disposition for illness).  look at your bottom line and do some math.

for weight loss: calories consumed < calories used
for weight maintenance: calories consumed = calories used
for weight gain: calories consumed > calories used

calories consumed is honestly the easy part of the above calculations.  stick to items with reliable nutrition facts and do some math in a 24 hour period.  calories burned is the trickier part, but it generally looks like this:

BMR (Basal Metabolic Rate) + Calories Burned in Exercise/Activity

your bmr is the number of calories your body burns just to keep you alive...essentially, the calories your body needs to keep you awake and lying in bed all day.  here's a great calculator to figure out what your number is.

the additional calories burned come from everything you do that doesn't involve lying in your bed all day.  did you take a shower?  that burns calories.  did you get up 10 times today to go to the bathroom?  that burns calories.  did you do your laundry?  that burns calories, too.  add up the time spent doing your daily activities, keeping in mind that exercise is one of the most efficient ways to boost this number.  note: you can't trust the calorie counter on your cardio machines!  they generally don't take into consideration your body composition or weight, so it's really just a shot in the dark.  here's a great calculator i use to figure out how many calories i burn when i'm not laying in my bed.

do the math for a few days and see where you come out.  are you consuming more calories than you use?  are you using more calories than you consume?  are you at a pretty solid equilibrium where they balance each other out?

i'll use myself as an example.  let's assume my BMR comes out to 1,250.  i figure i burn about 100 calories walking around the office and going grocery shopping.  we've got 1,350.  i go to the gym for 45 minutes and burn approximately 250 calories.  we've got 1,600 calories used.  this is an average day in my life, so i use this number as a general goal, sticking between 1,500 and 1,600.  if i go over one day, it's not going to kill me.  i just try to keep my intake/output ratio for the week around zero.

bottom line: the math matters

some restaurant tips and tricks

• ask that your meal be prepared without oil or butter.  if oil is a must to avoid sticking, request non-stick spray.  most folks will be o.k. with that
• ask for your salad dressing on the side and dip your fork tongs into it before stabbing it into an awesome salad
• ask for your cheese on the side and eyeball how much you really need (really want that martini?  go lighter on the cheese...compromise, baby)
• beware the pasta dishes
• stick with the grilled options 
• ask for a to-go box and put half of your dinner into it so that you can enjoy it for your next meal
• opt for broth-based soups rather than creamy ones
• opt for non-cream-based sauces
• opt for steamed versus sauteed veggies
• want  something sweet?  split it
• go for a coffee with steamed milk instead of a latte - you can put a sugar free flavor shot in either one