How to Count Calories to Lose Weight

Counting calories to lose weight can be a tedious and demanding, but it can be very effective. The key is to understand that there are 3500 calories in 1 pound of body fat. You can eat 3500 calories and excess gain one pound of body fat or burn more than you eat and lose a pound 3500 calories. Knowing that many of you will understand how to manipulate this energy unit (called a calorie) to work in your favor.

Difficulty: Moderately Challenging

Instructions

Things you need

Laptop

Pen

Nutritional information (all food consumed)

    Counting books.

1.Understanding your metabolism. See Resources for a link to a BMR calculator. This is the number of        calories you burn each day when you do nothing. To gain weight, eat more calories than your BMR. To lose        weight, eat less calories than your BMR.

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 times the height in inches) - (4.7 x age in years)  Men: BMR = 66 + (6.23 x weight in pounds ) + (12.7 x height in inches) - (6.8 x age in years)

 2.Determine how many pounds you intend to lose and how many calories you should eat to achieve your goal. For example, you want to lose 5 pounds of fat. You must create a calorie deficit of 17,500 total calories (3500 calories X 5 pounds). If your BMR is 1500, you burn 10,500 calories a week doing nothing.

Now you say good appetite rather than 1250 calories per day in the same week. Multiply by 7 and 1250 will be consumed 8750 calories. Subtract 8750 from 10500 and you have a deficit of 1 750 calories burned in a week. Since 3500 calories equal one pound a deficit through 1750 you lost half a pound a week by eating only intelligent (without exercise). It is 26 pounds per year. At this rate, you will reach your goal in 10 weeks.

3.Add an exercise plan to this form if you want to speed up weight loss. If you choose to walk for 30 minutes a day, you will burn about 250 calories. Use a heart rate monitor for more accurate readings. If you have done this for 7 days per week, you will burn another 1750 calories. Add the calories of the year (1750) with your low-calorie diet (1750), which is 3500 calories. One pound in a week just gone.

4.Slow start. To start, just keep a food diary of what you eat and how many calories you have consumed. Get a feel for how many calories you eat in an average day. Is used to find the calories for everything you eat. Many restaurants now offer nutritional information to their menus, make your work easier. March slowly down your daily calorie limit in the next few weeks until you reach your daily goal of calories (1 750 to 1 500 to 1 250, for example).

5.Keep track of your calories each day. How much you eat and how you burn with exercise. If you lose a bit of weight, you may need to Recalculate your BMR accordingly to stay on track.

Tips & Warnings

Safe weight loss is about 1-2 pounds a week.

Eat balanced meals (vegetables, protein, whole grains).

Eating foods with high water and fiber content and a little healthy fat to stay fuller longer.

Vegetables you full with very few calories.

Not starve yourself (BMR rain deficit of 250 to 500 calories per day). You will become ravenous and end up gorging.

Low calorie diets can lead to low energy, fatigue and headaches, so eating small meals throughout the day.

Consult a doctor before starting this or any other diet program / exercise.

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