Keeping track of calories is a critical part of any weight loss program. You must create an energy deficit of 500 calories per day through diet and exercise to lose one pound per week, so being aware of how many calories you consume is key. There are free tools online and elsewhere that can help.
Significance
Knowing how many calories you take in helps identify areas where you can make changes to lose weight. For example, the American Dietetic Association says an excess of as little as 100 calories per day, which could be sugar and milk in your morning coffee, can lead to a 10-pound weight gain in a year. Identifying where extra calories come from can help you cut out excess and lose weight.
Considerations
Consider using online tools, such as the one from the National Heart, Blood and Lung Institute, or working with a trained professional to identify how many calories your body burns at rest and through physical activity. This will give you a base number from which to reduce calories to lose weight. Since exercise is an important part of creating the energy deficit necessary to lose weight, consider also calculators that estimate your daily calorie burn.
Online Tools
Many websites offer online tools to track your calories. Most are free but require registration. The USDA offers a personalized calculator for your individual calorie needs and also breaks down your requirements by food group. Other sites include fitday.com and sparkpeople.com, which offers a food finder. These tools are especially useful for meat, fruits, vegetables and other foods that do not carry easily identifiable nutrition labels.
Offline Tools
Advanced software, such as those used by registered dietitians, can give a more nuanced picture of your calories. This includes breaking down nutrients and vitamins consumed and identifying areas where you may be in danger of toxicity or deficiency. Additionally, there are books, which can be borrowed from your local library, that list calorie counts for popular foods, including those from popular restaurant chains.
Additional Considerations
For dieters who enjoy eating out, menu nutrition labeling laws will benefit you. Several states and localities have adopted legislation mandating chain restaurants post nutrition labels for items on their menus. If these are not clearly posted, then ask before ordering your food or go to the restaurant's website to see the information.
Member Comments