Counting Calories to Lose Weight

Why Are You Counting Calories To Lose Weight?


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Counting calories to lose weight without a doubt can be a tedious task, and can add extra work on top of other daily activities in our hectic lives, but like many things in life, extreme measures are needed for desperate situations!


Well, I’m not sure I would call Counting Calories an extreme measure. Rather it’s something outside the normal routine, and possibly is a “necessary evil” for some of us to achieve effective weight loss — you get the point.

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The first thing you need to do when you want to burn more calories is to establish you caloric needs. An average size woman extends around 2000 calories per day. Depending on your current weight, height and level of physical activity, you should consider consuming around 1200 – 1700 calories per day, for a long term healthy weight loss. Even though consuming less than 1000 calories per day might help you lose weight fast and easy, such an extreme weight loss might have repercussions on your health.

So when do you start counting calories? Remember…

Calories Consumed = Calories Burnt + Fat

In other words if you eat more than you use, the result is that you will tend to gain weight. If you haven’t done so already, you need to establish your calorie goal per day according to your diet. Don’t be too ambitious to start with; you can always lower it gradually later.

Getting started You will need a calorie guide that shows the amount of calories in a given portion size. A measuring scale to weigh your food will also be useful. There are plenty of books on food charts available or just type ‘Calorie chart’ into Google. You’ll find lots of websites with calorie counts for each food type.

Keeping Count Tracking your calorie intake is hardest at the beginning because you will have to look up the values for every food item. However once you have done this, simply jot down the result in a notebook. This doesn’t have to be complicated, for example: Dinner – chicken breast, broccoli, 1/2 baked potato: 325 calories Don’t forget you should be tracking your snacks as well. If this is a packaged item you can simply take the calorie count from the label.

Portion sizes you calorie count will give you an idea of how much you can eat. This means you will have to do some calculations to determine the calories in a given size like 1/2 cup of carrots, or 1/2 potato. However once you have done this and put the result in your notebook you won’t have to do it again.

Eat frequently eating only one or two meals a day is counter-productive to your goal of losing weight. It is much better to have small meals plus snacks throughout the day. Try to avoid going long periods like five hours without eating anything.

Organize your results After you have been doing this for about two weeks you should have covered a good variety of snacks and meals. Organize you notes for easy reference. For example you could have a separate page for each meal type (breakfast, lunch dinner) and snacks. Group the related main dishes together, like chicken, beef or fish. This will make it much easier to look up your calorie counts for similar meals.

Eating Out this is more difficult because you don’t know exactly what is in each dish. Restaurants often use sauces, which add to the total calories. If you are eating out, jot down the meal details and look up the values at home. You should add in a few more calories to be on the safe side. The best way to keep a running total of your caloric intake is to carry a simple paper and pencil with you everywhere you go.

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If you have a high end cell phone or PDA, you can always use that to keep track of your numbers as well. The important thing is that you always have some idea of how many calories you’ve eaten. At the end of each day, you should total your calories as well as which foods were the worst offenders in terms of large amounts of calories.

If you’re over the daily limit you set for yourself, see if there are any areas where you could have cut out some calories or eaten less. Chances are there will always be at least one item you could have lived without.

It’s Worth it knowing how much you are eating each day is a huge step in controlling your weight. If you can discipline yourself to follow the above tips for only two to three weeks you should find the process of counting calories much easier. And you should begin to see an improvement in your dieting results! When we eat or do physical exercise, the body produces a whole range of hormonal responses.

So the foods we eat and the exercise (or lack of it!) will play a vital role in getting rid of that ugly fat. The most common hormones released are leptin, growth hormone and testosterone. The secret is to plan your diet and exercise around the cardinal principle of burning the fat while at the same time preserving the muscle mass. This article lists the foods and exercises which will help you to achieve a leaner body.

About ways to eat healthy and lose fat fast These fat burning tips can help you discover a fat burning secret that works well. The fat burning process is a matter of proper dieting and the correct exercise and training techniques.

What Are Foods That Burn Fat? Fat burning foods are a natural way to reduce the fat tissue in your body. Fat burning foods are those food items, generally natural plant foods, which burn more fat than the amount of calories they contain. Their positive effect is due to the fact that they contain cellulose, which is low in calories but burns a lot of fats, while the organism digests it. Fat burning foods are readily available and will definitely fit into your budget as well.

Counting Calories Basic Calorie Requirements Calculation Based on Activity Level:

Sedentary: 13 X Weight = Avg. cal/day Sedentary is not exercising at all

Moderately Active: 16 X Weight = Avg. cal/day Moderately Active is exercising approximately 3-4 times per week Very Active: 19 X Weight = Avg. cal/day Very

Active is 5-7 strenuous exercise sessions per week. If you weigh over 200 pound now, and you’d like to weigh closer to 150, here is a calculation you could use to get started: Assuming you are going to be adding enough exercise to quality as

Moderately Active, we’ll use 16 as our modifier: 150 pounds X 16 calories per pound = 2400 calories Less 500 (Using the common 500 calories per day reduction) gives us a total of 1900 average calories per day.

If you started to incorporate a plan that allowed an average of 1900 calories every day, you’d start to lose weight. The mistake most people make is to reduce calories too much, which ultimately sacrifices muscle plus sets you up for feeling deprived.

It’s far better in the long run to go more slowly, keeping as much muscle as possible while burning calories via exercise. Remember too, even if you don’t eat quite that many calories on many days, you might eat more on the weekends for instance, so it ends up being closer to your goal of 1900 average per day. Take the total calories for the week divided by seven.

If you feed yourself well, and focus on increasing your activity, even if only a little, then you will continue to lose fat, build muscle and get more shapely, all the while increasing your metabolism so you can eat more food!

Click on link below to learn about fat burning foods and how to live and eat healthy:


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Counting Calories to Lose Weight


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