Though many diets today claim that their way is the best way to lose weight, it always comes down to calorie restriction and counting. Eat fewer calories, lose weight. Eat too many calories and gain weight. So worry less about cutting out certain foods and instead count your way to weight loss.
Significance
Calories provide your body with much needed energy. Calories come from three macronutrient sources: carbohydrates, protein and fat. Throughout the day you should try to get a fairly well balanced amount of your calories from each of these macronutrient sources; each providing something different to your body. Carbohydrates are your body's main source of fuel and energy and they are needed for proper function of the central nervous system, kidneys and brain. Protein is important for muscle growth, tissue repair, immune system function and preserving lean mass -- especially important when losing weight. Fat aids in normal growth and development, absorbing vitamins and protecting your organs.
Resources
If a nutrition label is not present, there is an array of online resources to help you determine the caloric amounts of foods. Try the Calorie King or the Calorie Counter, which both offer calorie totals for restaurant foods and produce.
Determining Caloric Needs
If you are unsure of how many calories you should eat each day, reference the chart provided by the American Heart Association or use the online calorie burning calculator provided by Nutriweb. Both resources determine your caloric needs based on gender, age and activity level.
Cutting Calories
Once you have the amount of calories you should eat to support daily function, you can begin decreasing this number to create a daily deficit of calories. Eating less than your body uses for energy, means you will lose weight. A 500 to 1,000 calorie deficit will result in 1 to 2 lb. of weight loss per week; if you find it hard to create this deficit through diet alone, add exercise.
Tracking Calories
Use a notebook to help you keep track of your calories. Write your daily goal at the top of the page each day. Write down everything you eat and the calories. Commit to writing things down, even if you feel guilty for eating it. This will help you be more aware of the caloric value of the foods you eat and will help you make healthier food choices.
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