According to the Food and Drug Administration, a good number of Americans consume too many calories without getting the proper amount of nutrients. Reading the labels on your food choices will help you control your weight, says the FDA. From reading the food labels, you can customize your food portions to fit your daily dietary needs while monitoring the amount of nutrients you eat simultaneously. The key to counting calories for weight loss is to know your current basal metabolic rate and then to subtract 500 to 1,000 calories daily from your BMR. Always check with your doctor before starting a weight-loss program.
Step 1
Decide how many calories you need daily to reach your ideal weight. Calculate your calorie requirements using the Harris-Benedict formula. Calculate 655 + (4.4 x weight in pounds) + (4.6 x height in inches) - (4.7 x age in years) for women. Calculate 655 + (6.2 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) for men. Factor your activity level into the equation to get your total BMR. Multiply your result by 1.2 for little physical activity, 1.375 for light activity, 1.55 for moderate activity, 1.725 for heavy activity and 1.9 for extremely rigorous activity. See your doctor or use a BMR calculator as alternatives. Use the following example of a 31-year-old sedentary woman who is 5 feet 4 inches tall and weighs 175 lbs. to calculate your BMR: 655 + (4.4 x 175 or 770) + (4.6 x 64 or 294.4) - (4.7 x 31 or 145.7) = 1573.7 x 1.2 = 1,888.54.
Lose weight safely by decreasing your calorie intake 500 to 1,000 calories daily. Do not drop below 1,200 calories daily. Always consult your doctor before decreasing your daily calorie intake.
Step 2
Read the calorie amount on the food labels. Look on the upper left column on most food item where it says "Nutrition Facts." Look directly under that heading for the "serving size" and directly under that where it says "calories." Each serving is that many calories.
Step 3
Write down all of your meals in a journal or use an online meal planner. Write everything you eat for breakfast, lunch, snacks and dinner. Make a note of every single calorie from every piece of food you eat, even if you have a piece of candy. Use a calorie-counting guide such as "The Calorie Counter, 5th Edition" by Karen J. Nolan and Jo-Ann Heslin or "The Most Complete Food Counter" by Annette B. Natow, Jo-Ann Heslin and Karen J. Nolan if certain foods in your diet do not come in packaging that contains nutrition information.
Step 4
Make your calories work for you. Do not waste your calories by eating junk food; instead eat plenty of from the recommended food groups. Include fruit such as apples, grapefruit, cherries and pears. Include vegetables such as broccoli, squash, zucchini, cauliflower and eggplant. Include dairy such as cheese and milk and grains, which are abundant in certain cereals. Steam, bake or grill your fish and meats, and watch your portion size.
Step 5
Use meal-planning software such as Menu Planner and Cookbook 2.0 or MyPyramid Menu Planner from the U.S. Department of Agriculture, to help you accomplish the job more easily. Input your name, age, gender and activity level into the menu planner, and customize your plan for weight loss. The software will automatically calculate your daily caloric needs for safe weight loss. Ensure that you plan your menu to include all food groups. Print out your menu, and place it where you can access it daily.
Step 6
Watch the amount of calories you drink. Measure your drinks by the cup to ensure that you are not drinking too much by using large glasses and cups. Remove high-calorie beverages from your cupboard and refrigerator to avoid temptation.
Things You'll Need
- Journal
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