Does Overall Calorie Count Really Matter When Trying To Lose Weight?

You can't lose weight unless you burn more calories than you consume. If you exercise frequently and watch what you eat, you won't need to count calories. Still, calories are the bottom line when it comes to weight loss. Burn an extra 3,500 calories to lose a pound of fat.

Identification

A calorie is a unit of energy. One calorie is equal to the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius, or 1.8 degrees Fahrenheit. When people refer to calories, they usually mean kilocalorie. One kilocalorie is equal to 1,000 calories. The calories on a food label are actually kilocalories.

Nutrition

To lose weight, you can eat fewer calories, exercise more or both. If you choose to cut calories through nutrition, try eating more fruits and vegetables. You might find that they fill you up and decrease your desire for other, more high-calorie foods. Choose reduced-fat dairy products. Choose lean cuts of meat. Chicken and fish are two low-calorie options. Start meals with a soup or salad, and you might end up eating less calories overall. Make small changes to your diet and you'll be more likely to stick with your plan.

Exercise

If you want to lose weight by exercising, aim for 60 to 90 minutes of physical activity five days a week, the American College of Sports Medicine and the American Heart Association recommend. Begin gradually if you're not a current exerciser to prevent injury. Try interval workouts, which burn more calories and keep boredom at bay, according to MayoClinic.com. Think about working out with a friend for motivation.

Tips

Commit to weight loss, MayoClinic.com recommends. Weight loss requires effort and focus. Seek support from your family and friends. Make lifestyle changes, not temporary tweaks, or any pounds you lose will quickly return. Watch portion size. You can still eat foods you enjoy if you keep portion size moderate. Don't skip meals. Eating a regular intervals keeps your metabolic rate up, the Go Ask Alice! health advice service of Columbia University states.

Recommendations

Figure out how many calories you're consuming each day by using a food journal. Make it your goal to decrease that number. Aim for a weight loss of one to two pounds per week, MayoClinic.com recommends. You can lose a pound a week if you cut 500 calories per day.