The formula for weight loss sounds simple -- consume fewer calories than you burn. That's not easy in a land where a bagel can be loaded with more calories than a doughnut, a low-carb wrap sandwich can pack in 800 calories and a movie theater popcorn has more than half the calories you need in a day. Count the calories you eat to stay on track with your weight loss or maintenance goal.
Definition of a Calorie
A calorie is a unit of energy supplied by a food you eat. All carbohydrates, sugars, fats and proteins contain calories, and a calorie from one source is equal to a calorie from any other. It takes a deficit of 3,500 calories to lose 1 lb. of weight. You burn calories with exercise or any activity, and through the normal metabolic functions of the body, such as breathing and digestion.
Calculating Calorie Needs
Counting calories doesn't mean much if you don't know your approximate daily calorie requirement. To calculate this number, multiply your present weight by 15. That equals the number of calories needed to maintain your weight if you're moderately active, which means you get 30 minutes of exercise each day. To lose weight safely at the rate of 1 to 2 lbs. per week, cut 500 to 1,000 calories per day from that number. If you're not active, add 30 minutes of activity to your day. Women should not eat fewer than 1,200 calories per day and men shouldn't eat fewer than 1,500 calories per day without a doctor's supervision. It's difficult to get all of the necessary nutrients with fewer calories.
Calorie Counting Tips
To figure out how many calories you're consuming, read the nutrition labels on all packaged foods and beverages. Take the amount or weight of your portion into consideration. Many recipes also provide information on calories per serving. Books and websites also list the calorie counts of many foods, and many chain restaurants provide calorie counts and other nutrition information.
Keep Track
To keep track of how many calories you're eating, keep a food diary. Writing down everything you eat and drink makes you aware of what and how much you're consuming. Also keep a record of any physical activity you do, at what intensity and for what length of time. If you want to keep track of calories online, you can do so for free at MyPyramidTracker.gov, a site maintained by the USDA.
Alternatives
If you don't want to count calories, there are other ways to limit how much you eat. Choose foods that are filling yet low in calories, such as fruits and vegetables, beans, and whole grains, such as oatmeal, whole-wheat bread and brown rice. Stay away from fried foods, fast foods and high-calorie snacks, such as chips and cookies. Use fat-free or low-fat milk and dairy products, and watch what you drink -- soda and other sugary soft drinks, alcoholic beverages, fruit juices and coffee drinks can be high in calories.
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