Measuring the number of calories you consume is the first step to losing weight. If you accurately know how many calories you are eating, you can reduce that number to lose weight. It takes creating a caloric deficit of 3,500 calories for each pound of weight you want to lose. An inaccurate measurement of calories may sabotage your ability to lose weight, as you may be eating too much without realizing it. Conversely, if you are trying to gain weight, an inaccurate measurement may mean that you are not eating enough. There are some things you should be aware of to correctly record your calories.
Step 1
Learn to read labels. Start by identifying the number of servings and how much food or drink is in each serving. This information is listed at the top of the nutrition facts label.
Step 2
Determine the number of calories per serving, which is listed below the number of servings. Use the size of the servings to measure the number of calories you eat, or multiply the number of calories by all the servings if you consume the entire product. For example, if an item has two servings and you eat the whole thing, then multiply the number of calories per serving by two to get the total calories. However, if the item has two servings that are each the size of 1 cup, and you are not going to eat the entire product, use a measuring cup to measure how much you are going to eat first. If you eat half a cup, then divide the number of calories per serving by two, or multiply by one half.
Step 3
Use a calorie book like Calorie King to look up the number of calories per servings for items without labels. Eyeball portion sizes if you cannot directly measure them with a measuring cup or scale. The American Cancer Society says that 1 oz. of meat is about the size of a matchbook and 3 oz. is the size of a deck of cards. Three oz. of fish is the size of a checkbook, and one half of a cup of cooked pasta is the approximate size of a tennis ball. Study portion sizing charts so you can measure portions when you do not have access to measuring equipment.
Step 4
Ask to see the nutrition information if you eat out. Estimate and write down how much of everything you eat to look up later if the restaurant does not have nutrition information. Be wary of eating out too much, as you are unlikely to get an accurate count without being able to directly measure the items.
Step 5
Write down everything you eat in a food journal. Carry the journal with you so you can write things down before you forget them. Waiting until the end of the day, or even the next day, greatly increases your chances of forgetting things you ate or drank, and then you won't be able to record them at all.
Things You'll Need
- Mesuring cup
- Scale
- Calorie book
Member Comments