How to Count Calories

By Kristen at 13 December, 2009, 5:06 pm

Calories – its a loaded word for many people. If you are someone who has struggled with weight, the word has likely taken on many negative connotations.

It will be helpful to your weight loss success that you learn how to count calories. But before you start counting those little guys, let’s repair our conflicted relationship.

What are calories?

Calories are fuel for our bodies and minds. They give us the energy we need to function everyday and to keep physically and mentally fit. We will have better relationships with calories and counting them when we recognize that they give us energy to do the things we love like play with kids, walk the  dog or take a jog at lunchtime.

How Calories Work

Your body uses the calories from food that you eat for energy, to keep your body functioning. When you eat more calories than you burn off, the extra is stored in your body. In order to lose weight, you must eat fewer calories than you burn daily, so that your body will turn to the stored energy reserves for energy.

It’s a rather basic concept if you think about it. Calories eaten must equal calories burned in order to maintain your weight; and the same is true for losing weight – calorie count eaten must be lower than calories burned. It’s that simple. There are no hidden rules.

How to Count Calories

Now that you know why calories are good for your body and why its beneficial to count them, it is time to get started. Calorie intake is unique to each person. Your recommended daily calorie count depends on your body height, weight, daily physical activity and the amount of weight you want to lose.

Your doctor can help you figure out a realistic daily calorie goal based on your body, daily activity and weight loss goals. When counting calories after weight loss surgery, it is important to also remember that nutrition guidelines that your doctor gave you. You want your calories to come from the right kinds of foods – lean protein, vegetables, etc.

Once you have figured out your daily calorie goal, keep track of everything you eat. Refer to food labels for calories and serving size. Pay close attention to serving size so that you do not unknowingly eat more than your daily allowance of calories. Food packages and drink bottles often include more than one serving.

For poultry and meat, the fist-sized portion estimate is a quick trick. Make a fist with your hand, that is about the size of one portion. More accurately, you can weigh the meat portion or check the scale label from your grocery shop. Serving size for fruits and vegetables can also be tricky. For most it is 125 ml (half a cup), although for some like leafy vegetables the measurement varies.

Count Calories Online

If that sounds overwhelming, don’t worry; you don’t have to remember it all. Fortunately, there are a number of online tools that make counting calories a snap. Calorie King is one site where you can look up calorie counts for a variety of foods. Sites like The Daily Plate and Fit Day offer free online calorie tracker, nutrition resources and tools to identify your daily allowance.

Counting calories can benefit your health and weight loss goals. When you track your calorie intake, you are more aware of the food you consume everyday. Your increased knowledge of food and nutrition will likely encourage you to make healthier food choices when counting calories.

Categories : Weight Loss