When you decide to lose weight, your diet plan becomes a mathematical equation. You need to know the answer to the question "How many pounds will I lose?" before you can calculate your way to success. Your body mass index, or weight-to-height ratio, will tell you how many pounds you should carry. Subtract that from your current weight to arrive at a numerical weight-loss goal. Then choose a healthy diet plan and start counting calories! Doing the math yourself will put you in control of your dietary health.
Step 1
Record your starting weight and your desired finishing weight.
Step 2
Record the daily and weekly calorie intake totals for your chosen diet plan. Shoot for the daily calorie limits, but average them over the week for a flexible but still effective way to lose weight.
Step 3
Compose meals ahead of time, counting calories in menu items and subtracting them from your daily allotment. Use the nutrition facts on food labels and the U.S. Department of Agriculture Nutrient Database to match food items, cooking methods and serving sizes with the right calorie count.
Step 4
Weigh yourself in the same state of dress at the same time every day. Subtract the new figure from your original weight to arrive at your current weight-loss amount. Subtract it from the previous day's number to determine daily weight loss in pounds or fractions of pounds.
Step 5
Factor in your activity level. Record which foods and types of exercise help you lose weight most quickly. Re-create your best strategies until you reach your finishing weight.
Tips and Warnings
- Keep a diet diary. Seeing your progress on paper will motivate you to continue. Carry a pen and paper when you eat out. Some restaurants post nutrition information for the foods they serve, including calorie content. Jot it down right away, and you won't have to look it up later. Dieting websites and software make it easy to track your weight loss by computer. These are available online by subscription, for purchase or free of charge. Reach your goal by sharing your progress weekly with a friend or another dieter.
- Simply counting calories will not help you lose weight safely. See a doctor regarding a nutritious diet plan and goals based on your current weight and body type. Pay strict attention to serving portions. When counting calories listed on food labels, make sure your serving sizes match those on the label for an accurate sum.
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