Counting Calories to Lose Weight
“Who Else Want To Know
How To Count Calories To
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 to Lose Weight 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.
Counting Calories to Lose Weight – Calories Per Day
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 to lose weight?
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 caloriesDon’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.
Counting Calories To Lose Weight – Get Organized
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.
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.
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Counting Calories to Lose Weight | Body Transformation
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