Something has to change to lose the weight, whether it is the end of a baby's life, a sedentary lifestyle, or something else.Tracking your calories throughout the day can be an effective way to lose weight.Counting calories can help you eat the right amount of calories for your height, weight, and level of physical activity.
Step 1: Before starting a weight-loss or exercise plan, you should get approval from a health care professional.
A crash diet is not worth the health risks.A healthy amount of weight to lose is 1 to 2 pounds per week for most people.
Step 2: The mystery of weight loss can be solved with free online BMR calculators.
The amount of calories you consume while you're at rest is called the BMR.If you want to maintain your current weight, you can use the calories calculator on many health-related websites.The calculator determines the right number of daily calories for you if you enter variables such as weight, height, age, gender and frequency of exercise.
Step 3: Do the math on your own if you don't want to use online BMR converters.
You can calculate your BMR here.It's different for both men and women.What is the meaning of this number?If you stayed in bed all day, you would burn a number of calories.
Step 4: Take your level of exercise into account.
Do this to see how many calories you can consume in a day.If you want to know how many calories you can eat in a day, take your BMR and add that to the number below.It's called your suggested daily calories intake.If you don't have any activity, add your BMR by 20%.For little or light activity, divide your BMR by 30%, for moderate by 40%, and for strong by 50%.
Step 5: Understand how weight gain and weight loss work.
If you consume calories that are higher than your suggested daily intake, you will gain weight, while consuming fewer calories will cause you to lose weight.A pound has 3,500 calories.If you burn more calories than you consume, you will gain and lose a pound.Say your BMR is 1,790.You exercise three times a week if you're moderately active.1,790 x.40 is 716.To get 2,506, add 716 to 1,790.You need to stay under in order to lose weight.You're gaining weight if you consume more calories than 2,506.
Step 6: Cut calories by half.
500 calories a day will add up to a pound a week.It's easier to decide what to eat if you have a daily goal.Shoot for 2,000 if your suggested daily intake is 2,500.This will help you with your goal of losing a pound a week.
Step 7: There are meals that have the right number of calories.
It is easy to eat in the house or at a drive-through if you want something that sounds good.Don't eat junk food, plan what you will eat each day.Purchase the necessary groceries to get you through a few days or a week.You won't be able to estimate which foods have which calories in the beginning.You should be a pro at estimating the calories in certain foods after a few weeks of being strict.
Step 8: There are healthy foods to choose from.
You can eat more of a healthy food if it has less calories in it.A McDonald's cheeseburger has the same amount of calories as a large cola, which weighs in at over 300 calories.That's a lot of calories for a drink.Chicken breast, fish, tofu, Whole wheat grains, brown rice, whole grain bread, Monounsaturated and polyunsaturated fats, and Omega 3 fatty acids are some of the foods that can be found when looking for foods.
Step 9: It's a good idea to drink a lot of water before a meal.
Water is important for the health of your body.It suppresses your appetite by taking up space in your stomach.Water has no calories.It's like stealing calories when you drink.Your body gets calories from food and water.If you want to lose weight, you need to drink water and not drink sweetened drinks.Green tea can be drank without being sweetened.
Step 10: Before buying food, check the calories in it.
Check the product's number of calories per serving and choose the one with the lowest reading.When your parents go grocery shopping, go with them.It's going to be a bonding experience, and you'll get to pick out healthy food for yourself, with information that you can understand.You should pay attention to serving sizes.Divide the contents of the package into 4 even groups if the nutrition label says the whole package has 4 serving.One serving is equal to one group.
Step 11: Look up calories on websites.
Not all foods have packaging that shows the number of calories, but there are many websites that tell you the calories of nearly any food.Make sure you check the calories for a 4-oz.You only eat a piece of fish.
Step 12: To keep serving sizes exact, get out the measuring spoons and cups.
This way, you will be aware that you are putting a small amount of creamer in the coffee or 1 cup of cheese in scrambled eggs.
Step 13: You can record the number of calories per item by writing down everything you eat and drink.
You can use a spreadsheet program.Plug the information into your spreadsheet at the end of the day if you record what you eat on a scrap of paper.Then, add up the calories.Writing it down helps you to stay motivated and on track, and it is also helpful to look back and see the calories of certain foods you eat regularly.A food journal will help you remember healthy dishes that you liked.If you put it down in your journal, you're less likely to forget that it's pretty darn good.
Step 14: It will get simpler.
When you don't know the number of calories in a food item, it can be hard to count them.It's much easier when you know an apple is 70 calories or a favorite bar is 90 calories.
Step 15: A tally counter is needed.
They can be found for less than $1 on most auction sites.One click per 10 calories is the most practical way to increase the count.If you want to lose weight, you can use an app on your phone to calculate how many calories you should consume per day.
Step 16: Be patient.
You shouldn't expect your weight loss program to happen overnight.People with good intentions get discouraged before they see results.They would have started reaping the rewards if they had kept with it a little bit longer.Be patient and stick with your program.You owe it to yourself.