Anyone who has tried to lose weight knows that it can be a difficult process. While many dieters wish for an easy solution, the truth is that losing weight requires some effort and planning. Simply stated, people lose weight by burning more calories than they take in. Tracking calories is an essential part of dieting and is the only way to know how much food you consume daily. Although somewhat tedious, counting calories allows you to ensure you are eating the proper amount of food to promote healthy weight loss.
Step 1
Determine how many calories you need to lose weight. An important step in counting calories is determining how many calories your body requires. The minimum number of calories you need to carry out basic metabolic functions, such as breathing and resting, is called basal metabolic rate (BMR). BMR does not include calories needed for daily activities or exercise, however. To determine the total number of calories you need, use the Harris-Benedict equation (see Resources). The Harris-Benedict formula, determines the total amount of calories you need based on factors such as BMR, height, weight and activity level. The resulting number equals the amount of daily calories you need to maintain your current weight. To lose about 1lb. a week, you will need to create a calorie deficit of approximately 3,500 calories either through decreases in consumption or increases in activity level.
Step 2
Read food labels. To count calories properly, pay close attention to food labels. Use the labels to determine proper portion sizes and calories in each serving. Multiply the number of calories per serving by the number of servings you consume to avoid underestimating your intake. Keep track of servings by using a food scale, measuring cups and measuring spoons to ensure accuracy.
Step 3
Document you intake and expenditure. The last step in properly counting calories is documenting intake and activity levels. Use a written food journal or online tool such as Livestrong's Daily Plate to keep track of all calories consumed and burned through activity. Documenting calories will provide an accurate record of your consumption.
Tips and Warnings
- As you lose weight, your calorie needs will decrease. Recalculate the Harris-Benedict equation to determine your new caloric needs as your weight changes. Check the formula for every 5 to 10 lbs. you lose. Account for all calories consumed. Many people forget about calories in drinks or condiments. These calories can really add up and you should include them in your food journal.
- Consuming too few calories can be detrimental to health and can hinder weight loss.
Things You'll Need
- Food scale
- Measuring cups
- Measuring spoons
Member Comments