When it comes down to the basics, losing weight is a simple formula. You will lose weight, according to MayoClinic.com, if you burn more calories than you consume in the course of a day. Calculate how many calories you need every day in your diet and then use a system for counting and keeping track of those calories. Estimating numbers and eyeballing serving sizes will not work for serious weight loss. Be honest with yourself about everything that you eat and drink every day.
Step 1
Measure the size of everything you eat. Do not estimate the amount of food in your bowl or on your plate, as this leads to self-sabotage. Purchase measuring cups and use them as serving scoops. Weigh meat servings and other food items that aren't easily scooped. Every calorie chart or book will list the amount of calories in a serving and its size.
Step 2
Use a method of tracking calories that fits in with your lifestyle. If you are online for a great portion of the day, utilize one of the many free online food journals. If you enjoy actually holding evidence in your hand, print out food journal pages or buy a journal or notebook and use it to record your food consumption.
Step 3
Write down everything that you consume every single day. Don't try to remember every item that you consumed all day long. Record everything you eat either right before or after you eat it.
Step 4
Record everything that you eat or drink, no matter how small. You may think that grabbing four chips from a friend's bag means nothing, but if you do so multiple times each day, you will consume hundreds more calories. Look up the calorie count and serving size for each little snack and record it.
Step 5
Add up your calories consumed on a daily basis. Look at your total calories at the end of each day and decide if you did well or not with your food plan. Make adjustments, if necessary, for the next day.
Tips and Warnings
- Check the website of any restaurant that you frequent. Many chain restaurants post calorie charts for meals online.
- Don't eat any unfamiliar foods before checking the calorie count for a serving.
Things You'll Need
- Calorie charts or book
- Measuring cups
- Measuring spoons
- Food scale
- Calculator
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