Lose Weight Counting Calories

October 13, 2022October 13, 2022 New You

Diet fads come and go, but one proven way to keep healthy is by learning how to lose weight by counting calories. It’s important to keep track of how many calories your body requires according to your build, gender, age and height; how many calories you burn daily; and how many calories you need to take in to keep healthy.

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These 10 healthy lunch ideas for weight loss will not only fill you up, but these are easy recipes and affordable.

How Many Calories Do You Burn Daily?

Find out how many calories you burn daily – this is the number of calories you normally burn without exercise in your regular daily activities. It is actually very simple:-

For men – Multiply your body weight by ten, then to this sum add twice your body weight.

For example: If you weigh 200lb, the formula would be (200 X 10) + (200 x 2) = 2000 + 400 = 2400 calories to go about your daily routine.

For women – Multiply your weight by ten, then add your original weight.

For example: If you weigh 120lb the formula would be (120 x 10) + 120 = 1200 + 120 = 1320 calories.

What Next?

Here are some guidelines on losing weight by counting calories.

Calculate your daily calorie intake – track your meals for a week or two to monitor how many calories you take in on average eating your normal diet. Keep a journal and carefully note all the food you eat and beverages you drink and calculate the corresponding calorie counts on each. Add up your daily intake everyday and note the difference between this and your daily calorie requirement.
If you are regularly taking in a surplus of calories against the number that you burn daily, those extras will be stored in your body as fat and will reflect on the scales as weight gain. If you eat fewer calories than you burn, you will lose weight.

Adjusting your calorie intake doesn’t always mean eating less, it’s also about eating right:-

Instead of filling your plate with high-calorie, high-fat food, eat fruits and vegetables
Avoid sauces, sweets and alcohol.
Forego soda and energy drinks, drink more green tea
Learn to appreciate and get used to fish, lean meat, poultry, whole grains and drink plenty of water daily

These slight changes to your diet will result in a healthier lifestyle and you have a better chance at weight loss through this holistic approach.