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Count calories to help weight loss In the world of health and exercise, calories rule. A calorie refers to a unit of energy and is considered a good thing. The human body requires calories to function. Calories are most often counted when dieting. To succeed at weight loss, a person must find the right balance between decreasing the amount of calories consumed, while increasing the number of calories expended. Finding that balance will most likely yield the best outcome. A pound of fat equals 3,500 calories. Therefore, in order to lose one pound a week, a person must have a deficit of at least 500 calories per day by eating less and exercising more. When the amount of calories consumed exceeds the amount of calories burned a person will gain weight.  Decreasing calorie intake from any of the five food groups will contribute to weight loss. None of the five food groups should be totally eliminated. Warning: restricting calories to less than 1,000 may be extremely harmful causing an individual's metabolism to go into starvation mode, slowing one's metabolism in order to preserve the calories it is receiving. It is recommended that a person's daily calorie intake include the following: 55 percent from carbohydrates to ensure proper nutrition for the brain and nervous system 10-15 percent from protein to maintain muscle, blood clotting and production of hormones and enzymes. No more than 30 percent of calories should come from fat 2-3 servings of fruit and 3-5 servings of vegetables is essential for good health About 25g of fiber is important to keep you feel fuller as well as providing protection from colon cancer, reducing cholesterol and coronary heart disease. Note: A person may want to consider a multivitamin if they are lowering their calories to make sure they are meeting their daily needs. Consult with a physician first. Weight Loss tips: A reasonable goal is ½ pound per day (about 1-3 pounds per week); Keep a food journal; Don't drink your calories; Increase your present level of exercise; and Adopt permanent lifestyle changes. Source: Lose to Win Program. Visit http://www.cdc.gov/nccdphp/dnpa/5ADay/index.htm     Friday, Jan. 28, 2005 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to petersnd@musc.edu or catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Community Press at 849-1778.