Sign up to get Menu Plans, Shopping list, Recipes, Tips and Tricks delivered right to your inbox. As you can see in my poorly drawn diagrams, controlling your weight is just a matter of making sure the battle between "calories in" and "calories out" is won by the right side.
Now that you have a pretty good understanding of why calories are the key to controlling your diet and are therefore the key to weight control, it's finally time to learn how you can control your own weight and reach your specific goal through a little thing called calorie counting. Add up all of the calories in everything you consumed and get your grand total for the day.
Counting "calories out" is a bit weirder than counting "calories in." You can't just search for "stood up" or "scratched my head" or "walked my dog" or "drove to the store" or "kept my organs functioning properly" and see EXACTLY how many calories were burned. The above form will calculate your estimated Basal Metabolic Rate, which is the number of calories your body burns at rest.
You can make a small decrease to your daily calories in so that it ends up being below your daily calories out. Instead of reducing your calorie intake, you can just as easily increase the number of calories you burn per day by exercising. If your "calories in" were pretty much equal to your "calories out," then by now you should know exactly what you'd need to do. For general health purposes, you never want to make large or fast changes to your calorie intake.
So, that's everything you need to know to use calorie counting to control your diet, which will control your weight, which means you'll be able to make your body do exactly what you want it to do. More specifically, it will explain how to make your weight do exactly what you want it to do through the very simple process of calorie counting.
By doing some simple first grade level math (3000 - 2500 = 500), you can see that there are 500 left over calories that are taken in but NOT used by the body. When you find each food, adjust the serving size to approximately the amount you ate of it. For example, if you want to lose weight and are consuming 3000 calories per day and burning 2800 (just an example), try reducing your calorie intake to 2500 calories per day instead of 3000. Sticking with the same example, you'd continue consuming 3000 calories per day, but you can burn off an additional 500 each day through some form of exercise. If you want to gain weight and were consuming 2000 calories per day and burning 2300, just make a small caloric increase to something above 2200 (like 2500, for example). To lose weight, either decrease your calorie intake by a small amount, increase your activity so that you burn more calories, or do a combination of both.


Keep a log of your weight somewhere so you can keep track of exactly what your body is doing. Reduce your daily calorie intake by 250-500 calories (or burn an extra 250-500 calories per day through exercise) and monitor what your weight does for the next couple of weeks. That means if you are 500 calories under per day, you will lose a perfectly fine 1 pound per week. Join over 5000 subscribers getting free tips and updates to help you lose fat, build muscle and be healthy. While they are three completely different goals, they are just three different types of weight control. You will then see the full nutritional information (and most importantly, calories) for the specific amount you ate of that food.
Your activity level is also factored in to help guess how many other calories you burn per day in addition to your BMR. Doing so would mean you are now taking in more calories than you are burning, and this is what will make you gain weight.
HOWEVER, if there is some form of error in the calorie counting of either your calories in, your calories out, or even both, then obviously it becomes possible for something to not work correctly. It is recommended that weight should be gained or lost at a rate of about 1 or 2 pounds per week. All you need to do now is put this information into effect, stay consistent and enjoy the results.
Weight loss, weight gain, and weight maintenance are just the three things you can do once you reach this goal. This should give you a very clear picture of why calorie counting is the key to weight control.
If you just wanted to maintain weight, then for this example you'd increase your calorie intake to an equal 2200. Because 500 calories below each day, multiplied by 7 days in a week, equals 3500 total calories under for the week.
In order to lose weight, you must consume fewer calories than your body uses each day to shave off a little bit of weight each week. However, it's the general ability to control your weight that allows you to make these things happen.
Forget carbs, forget fat, forget protein, forget every single thing you've ever heard about diet and nutrition.


Like I mentioned before, the calorie counting for "calories in" can be fairly exact, but "calories out" can only be estimated.
If you only wanted to maintain weight, in this example you would just reduce your calorie intake to an equal 2800.
Your body actually uses a ton of calories every single day even when you aren't doing anything.
Because these are the calories your body is burning and using up, they are nicknamed calories out. If you keep eating the amount of calories that it takes to maintain your weight…how will you lose weight?As you lose weight, you can re-adjust this number because the maintenance number will be smaller. I suggest you adjust for every 5-10 pounds of weight loss as well as goals like muscle gain.There are 3,500 calories in each pound of fat, meaning you must lose 3,500 through exercise or cutting calories in order to lose a pound. As you can see from the above equation, it’s very difficult to lose a pound a week through diet alone. While there are numerous complicated calculators and formulas that will help you arrive at the perfect number of calories for weight maintenance, it’s impossible for a mathematic equation to factor in all of your individual traits and factors that affect the amount of calories you need to consume. The best way to find your maintenance number is to pay attention and track your calories (food journal). Doing so can wreak havoc on your body and will result in significant weight gain once you lift the caloric restriction.To lose weight, focus on consuming fewer calories than your body burns and eating a balanced diet. You can do this through a combination of eating fewer calories and increasing your activity level in an effort to burn more calories. Pay attention to what you are eating so that you’re not getting all carbs and no protein or all protein and no healthy fats. Don’t make huge, sudden drastic changes and huge cuts to the amount of food you’re eating in an effort to starve off the pounds. Amanda lost 55 pounds Top 5 Diet Mistakes to Avoid Pros and Cons of the Atkins Diet 3 Pros and 3 Cons of Low-Carb Diets Stephanie lost 71 pounds What Are Negative Calorie Foods? If you are eating 2000+ calorie per day and then you drop down to 1200, you are bound to lose weight (hypothetically…not for everyone). Please consult your physician or a qualified health professional on any matters regarding your health and well being or on any opinions expressed within this website.



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