Counting calories will help you become more aware of what is in your food --- and help you to reach your fitness goals. You lose weight loss by creating a calorie deficit. Use a free online calorie counter or start a food journal to log your meals and snacks. Consult your doctor before beginning any new diet or exercise regimen.
Calorie Definition
Calories are energy to fuel our bodies and are found in food and drinks. By definition, the U.S. Department of Health and Human Service reports, a calorie is the amount of energy required to raise the temperature of one liter of water by one degree.
Calories Required
Your body needs a certain amount of energy --- in the form of calories --- to carry out basic functions, such as hair growth. This daily calorie requirement is known as basal metabolic rate, and is unique to each person. The BMR is calculated from a number of factors including height, weight, age and gender. The BMR Calculator website is among many places where you can calculate your BMR free online.
Calories Consumed
To lose weight, you must create a calorie deficit through diet, exercise or both. You create a dietary deficit by eating fewer calories then your BMR. For example, someone who requires 1,800 calories daily and consumes 1,300 creates a 500-calorie deficit. After repeating this process for a week, she will burn 3,500 calories, equivalent to one pound of stored fat.
Adjusting Your BMR
Your will need to reevaluate your BMR as your body changes. These changes may include weight loss, weight gain and aging and will have a direct effect on your calorie requirements. Also, your body becomes more efficient at exercising over time, the Calories Per Hour website notes. As you get in better shape, you will have to increase the difficulty of your workouts to get the same calorie burn.
Food Choices
Making the right food choices can make or break your diet. Choose nutrient-rich foods such as lean meat, low-fat dairy products, whole grains, fruits and vegetables for your diet. This will ensure you get plenty of protein, fiber, antioxidants, vitamins and minerals. Avoid processed foods, which contain refined grains, simple sugars and added chemicals.
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