Counting Calories
Counting calories is one of the most effective ways, that I personally have kept my weight off for over 
10 years now. I don't "diet" or eliminate anything from my diet because it doesn't work for me long-term and I think many can attest to that as well. The one thing that you MUST focus on though is making better choices of foods that make up those calories.
As a health professional and nutrition fanatic, I have always recommend that in order to obtain long-term success in weight management they need to stick to the basics. If you chose to focus on counting calories as a weight management tool, you must also focus on a diet high in fiber, fruits and vegetables, whole grains, and low in saturated fat.
Eliminating an entire food group or low-carbohydrate diets just aren't the way to go as our bodies need variety to ensure our bodies receive the nutrients it needs to run properly. Beside that, what is most often the first thing you think about when you completely remove something from your diet? Yep, what you told yourself you couldn't have! So, instead of eliminating it right away try cutting back first.
If you are looking to lose or maintain your
weight, it is all about ENERGY BALANCE--calories in versus calories
out! Counting calories is a simple and effective way to get started on your journey to better health.
How to Count Calories
Below are a few pointers to help you get started counting calories and better weight management skills.
- Determine how many calories you need to maintain or lose weight each day. You can do that by visiting my page on determining your calorie needs.
- Purchase a food journal or log that you can easily write down foods you consume each day. Here are a few recommendations that I have used personally and have had success with. I have also used the DietMinder
Personal Food & Fitness Journal (A Food and Exercise Diary)
which is a also a great resource!
- Find a great calorie counting tool such as the
The CalorieKing Calorie, Fat & Carbohydrate Counter 2009. By far this is one of my favorite tools to carry around with me because it includes nutritional information for fast food vendors and other restaurants to keep me on track on the go. These fit easily into a purse or other carrying device.
- GET ACTIVE and start improving your physical fitness. Home fitness programs are a great way to get started. Tracking your daily activities is also recommended. A simple way
to keep track of your physical activity is simply by counting your
daily step
totals using a
pedometer. My personal favorite
which is the Omron HJ-720ITC Pocket Pedometer with Advanced Omron Health Management Software.
- Create weekly meal plans to help you stay on track or success. If you know what you will be eating at each meal and can plan accordingly you are better prepared to manage your weight. Beachbody provides a great tool meal planning tool as part of our Club Membership. For only $2.99 a week, ($38 every 3 months) can use our basic meal plans based on your nutritional and caloric needs, your activity level, or you can use the customizable option to create your own meals plans. All you need to do is just print it is out and head to the grocery store. It is that simple! Ask me for details if interested.
Those are my tips for using calorie counting as a weight management tool. If you have any questions about counting calories, please don't hesitate to contact me as I'd be glad to help.
Go to Healthy Eating Tips
Go to Home Page from Counting Calories
Related Pages:
