Calories – What Are They & Do They Matter for Weight Loss?

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Calories are a common topic in the world of health and weight loss, but what exactly are they, and do they really matter when trying to shed extra kilos?

What Are Calories?

Calories are a unit of measurement used to express the energy content of foods and drinks. Our bodies require a certain amount of energy (calories) to perform everyday functions like moving, concentrating, working, and even sleeping.

The concept of weight loss and gain is straightforward:

Consume more calories than your body needs → Gain weight
Consume fewer calories than your body needs → Lose weight

However, the exact number of calories each person requires varies based on factors such as age, gender, activity level, and body composition. For example, men naturally burn more calories than women due to their higher muscle mass.

Is Eating Fewer Calories Healthy?

You might wonder—how can consuming fewer calories than needed be a healthy approach to weight loss? The answer lies in body fat. Excess fat is essentially stored energy, and when you eat in a calorie deficit, your body starts using its fat stores for fuel. This is a healthy and natural process that allows you to lose excess fat safely.

The key is to maintain a calorie deficit for a short period, just long enough to lose unnecessary fat, before transitioning to a balanced, sustainable way of eating. This is exactly how my Anti-Inflammatory Weight Loss Plans work—starting with an initial calorie deficit phase before moving into long-term healthy eating for weight maintenance and overall well-being.

Not All Calories Are Created Equal

One of the biggest misconceptions about calories is that all calories are the same. In reality, where your calories come from matters just as much as how many you consume.

Whole foods, rich in nutrients and naturally designed for human consumption, nourish the body, keep hunger in check, and promote long-term health. On the other hand, calories from processed foods can spike blood sugar levels, increase hunger, and lead to weight gain, sugar addiction, and inflammation.

That’s why my meal plans are entirely whole-food based and anti-inflammatory—to help you lose weight while stabilising blood sugar, reducing cravings, and improving overall health.

Let’s Compare

A 25g serving of BBQ Shapes (123 calories) vs. two organic rice cakes with avocado and tomato (same calories):

The BBQ Shapes contain artificial flavours, preservatives, and additives, leading to spikes in blood sugar, more cravings, and little nutritional value.
The rice cakes with avocado and tomato are full of healthy fats, fibre, and essential nutrients, keeping you full for hours while supporting glowing skin, hair, and overall health.

The same applies to chocolate—highly processed supermarket chocolate bars spike blood sugar and fuel cravings, while homemade raw chocolate (from my recipes) can actually suppress appetite, boost health, and keep you glowing!

How Many Calories Should You Eat?

You don’t need to get caught up in tracking every calorie. Instead, listen to your body:

Are you losing weight? You’re in a calorie deficit.
Maintaining weight? You’re at maintenance.
Gaining weight? You’re eating more than your body needs.

With Glow from Within Meal Plans, portion sizes matter. Pay attention to how your body responds and adjust portions as needed—whether that means eating a little less, a little more, or keeping things just as they are.

Final Takeaway

The quality of the food you eat and the portion sizes you consume matter most. Prioritising whole, nutrient-dense foods while maintaining mindful portions ensures sustainable weight loss and long-term health. Glow from Within Meal Plans are designed with these principles in mind, making healthy eating simple, enjoyable, and effective. No need to count calories or track macros—portion sizes are clearly set out, so you can relax and enjoy delicious, nourishing meals every day.