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ENERGY IN = ENERGY OUT

Your weight goes up and down throughout life. Finding the balance for optimum health and weight seems easier for some than others. Some people do this effortlessly, without even being aware. Unfortunately, for many of us, this equation takes more effort and awareness.

 

Calorie counting is a useful way to keep track for weight maintenance, weight loss or in some cases, weight gain. Losing weight through calorie counting is a simple method while carrying on with your normal routine.  It is effective in assessing current calorie intake and use this to alter your future intake, according to your individual goals.

TO LOSE WEIGHT:

1.    Work out how many calories you consume to maintain your current weight. This is usually calculated by taking your weight and height into consideration in addition to your general activity level. Women average about 2000 calories and men about 2500.

2.    Next, you need to calculate how many calories you need to reduce to lose weight. You should aim for 0.5-1.0 kg a week and no more. For weight to drop a calorie deficit needs to occur by consuming fewer calories than you burn. So for example, if you eat 500 calories less than required each day you should lose approximately half a kilo a week. Therefore if you eat 1,000 calories less than required each day you could lose a kilo each week. As energy in is less than energy out your body will have to start using its fat stores for energy. It is recommended that your daily total should not be less than 1500 calories.

3.    Next, you need to start tracking your every food and beverage intake. You can do this by noting your consumption down in a diary or computer spreadsheet.

4.    It is important to become aware of the calories of various foods so reading food labels is fundamental to your calorie counting. It is important to note the serving size you are consuming to work out the exact calories from your portion.

5.    The benefits of online calorie counters make this much easier for you, as you enter your food intake in an online calorie counter and this provides you with your daily total calorie input.

6.    Lastly, aim to exercise 30 minutes five times a week. This will add to your calorie deficit which you are aiming towards for weight loss. You can choose to eat extra calories burnt in exercise or ‘save’ them for a quicker weight loss.

With our online calorie counter, you tell us what you’ve eaten and we track your calories. See how easy it is to keep an eye on your diet and weight loss progress with our simple tools.