To lose weight, you'll need to vary your caloric intake by eating foods that contain fewer calories, which does not necessarily mean eating less food. Less food will likely leave you feeling deprived or nutritionally deficient. There are two basic methods to consider when trying to lose or gain weight by varying caloric intake.
Mathematical Method
Step 1
Check nutritional labels and educate yourself on the caloric values foods that do not have labels. As a general rule of thumb, a decrease of 3,500 calories per week will result in a loss of 1 lb. of body weight, of which at least 75 percent will be body fat. Conversely, an increase of the same amount will produce an equal gain.
Step 2
Write down everything you eat for three days and calculate the total caloric value of those foods. This will give you a clear idea of how many calories you are consuming now.
Step 3
Add or subtract no more than 500 calories per day from your diet to enjoy long-term results.
Intuitive Approach
Step 1
Eliminate or add additional oils, butter or margarine after food is prepared to enjoy a variance of approximately 100 calories.
Step 2
Eliminate fried and breaded foods entirely. You'll be creating a deficit of approximately 500 calories without even counting.
Step 3
Choose unsweetened and non-caloric beverages. Those pursuing weight gain goals should add a fruit juice or a caloric soft drink to each meal. This will result in a 450-calorie adjustment to your daily diet.
Tips and Warnings
- Note that these caloric values are all estimates. To gather precise caloric needs, calculate your body's individual intake needs, also known as your basal metabolic rate.
- Do not attempt to vary your caloric intake without consulting a physician if you have been diagnosed with an eating disorder.
Things You'll Need
- Calculator
- Food journal
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