Calorie Counting for Weight Loss: How to Lose Weight and Stay on Track
Living a healthy lifestyle and maintaining a healthy BMI offer numerous benefits, including a reduced risk of serious health conditions such as diabetes, heart disease, and stroke. In addition, it can help alleviate joint pain, improve mobility, and contribute to better sleep quality, enhancing both physical and mental well-being. By prioritising a balanced diet, regular exercise, and overall wellness, you can significantly improve your quality of life and enjoy long-term health benefits.
Calorie counting for weight loss is a popular method that can be both helpful and overwhelming.
Whether you’re new to the concept or you’re trying to fine-tune your approach, understanding the basics of calories, how to track them, and how to adjust your lifestyle accordingly can make the process much easier.
In this guide, we’ll explore what calories are, why calorie counting can be beneficial for weight loss, and how you can start tracking your calories for optimal results.
What Are Calories?
At their core, calories are simply a unit of measurement for energy. Every time you eat or drink, you’re consuming energy in the form of calories. Likewise, your body uses energy throughout the day to perform essential functions, such as breathing, digesting food, and keeping your heart beating, as well as when you engage in physical activities, like walking or exercising. The total amount of energy you use is known as your caloric expenditure.
Calories are typically listed as “kcal” (kilocalories) on food packaging, which represents the amount of energy the food provides. The more energy your body needs to complete daily tasks, the more calories you burn. Your body is constantly burning calories, even while at rest
What is a Calorie Deficit?
When it comes to weight loss, calorie deficit is a term you might hear often. A calorie deficit simply means that you’re burning more calories than you’re consuming. To lose weight, you need to create this deficit, which forces your body to burn stored fat for energy. Conversely, a calorie surplus occurs when you consume more calories than you burn, which can lead to weight gain as the excess calories are stored as fat.
It’s important to remember that calories are not the only factor influencing weight loss or gain. Hormones, genetics, stress, sleep, medications, and underlying health conditions can all play a significant role in your weight management.
Why Should I Start Calorie Counting?
Calorie counting may seem like a tedious task, but it can provide invaluable insight into your eating habits. If you’re looking to lose weight, especially if you’re concerned about health conditions like type 2 diabetes or heart disease, tracking your calorie intake can help you take control of your health.
Here are a few reasons why tracking calories can be beneficial:
- Awareness of intake: Many people are unaware of how many calories they are consuming, especially when it comes to hidden calories in snacks, beverages, or larger-than-necessary portions.
- Helps reduce overeating: Once you start counting calories, you may become more mindful of portion sizes, which can help you cut down on unnecessary snacking or overeating at mealtimes.
- Increased motivation: Keeping track of your food intake and progress can motivate you to stick with your weight loss plan, as you’ll have tangible data to see your improvements.
How Do I Know How Many Calories to Have?
There is no one-size-fits-all answer when it comes to how many calories you should consume. Your individual needs depend on factors like age, gender, activity level, and weight loss goals. However, there are general guidelines you can follow.
- For men, the average daily caloric intake is around 2,500 kcal.
- For women, it’s typically around 2,000 kcal.
To create a calorie deficit, you’ll need to reduce your intake by 300 to 600 calories per day. For example:
- Men aiming for weight loss may consume 1,900 kcal per day.
- Women may aim for about 1,400 kcal.
If you want to calculate a more accurate daily calorie target, there are various online calculators available, such as the Bupa calorie calculator, which takes into account your age, weight, and activity level.
How Do I Achieve a Calorie Deficit?
There are two main ways to achieve a calorie deficit:
- Eat fewer calories: You can reduce your calorie intake by making healthier food choices, cutting down on portion sizes, and avoiding high-calorie, low-nutrient foods.
- Increase your activity levels: Exercise helps burn more calories, contributing to a larger calorie deficit.
A combination of both diet and exercise is generally the most effective and sustainable way to lose weight.
Focus on Nutritious Foods
When you’re creating a calorie deficit, it’s important to focus on nutrient-dense foods to ensure you’re still getting the essential vitamins and minerals your body needs. Here are some examples of food groups to prioritise:
- Fruits and vegetables: These foods are low in calories but high in fibre and nutrients.
- Whole grains: Brown rice, whole wheat bread, and oats are filling, high in fibre, and help maintain stable blood sugar levels.
- Lean protein: Sources like chicken, tofu, and fish can help keep you full and support muscle health.
Try to avoid highly processed foods, as they tend to be calorie-dense and don’t provide long-lasting fullness. Instead, aim for whole, minimally processed foods that offer more nutritional value.
Portion Sizes and Liquid Calories
Reducing portion sizes can help you consume fewer calories without feeling deprived. Try using smaller plates or bowls to make meals appear larger, which may help you feel satisfied with less food.
Don’t forget to consider liquid calories. Beverages like alcohol and sugary drinks can add up quickly. For example, a pint of beer can contain up to 222 kcal, and a glass of wine can have up to 158 kcal. Cutting down on these drinks can significantly reduce your calorie intake over time.
How Do I get Started with Calorie Counting?
Calorie counting doesn’t have to be complicated. Here are some ways you can monitor your intake:
- Food diary: Start by recording everything you eat and drink, either in a notebook or in a note on your phone. Keeping track for 1-2 weeks can help you identify patterns and areas for improvement.
- Nutrition labels: Food packaging typically lists calories per 100g or per serving. Make sure to pay attention to the serving size, as it might be different from what you’re actually eating.
- Weighing portions: Consider weighing your food to get an accurate idea of how many calories you’re consuming, especially when cooking at home.
Tools to Help You with Calorie Counting
There are several tools and apps available to help you track calories:
- NHS Weight Loss Plan App: This free app lets you track your meals, set goals, and log your exercise. It’s a great way to stay on top of your weight loss journey.
- Weight Watchers, Slimming World: These programs offer meal plans, recipes, and support for weight loss.
- The Body Coach App: Provides personalised workouts and recipes to help with weight loss and fitness.
Considerations When Calorie Counting
When calorie counting, there are a few things to keep in mind:
- Sauces and extras: Don’t forget to account for condiments and toppings like mayonnaise, cheese, oils, and dressings, as these can add hidden calories.
- Don’t go too low: Creating an excessive calorie deficit can lead to fatigue, hair loss, and mood swings. Weight loss should be gradual and sustainable to maintain long-term health.
Avoid Fad Diets
While it might be tempting to try the latest fad diet, it’s best to avoid restrictive eating plans that demonise certain foods or promise rapid results. A balanced diet with a variety of food groups is essential for overall health.
Exercise and Strength Training
Cardio is great for burning calories, but incorporating strength training into your routine can help you build muscle and boost your metabolism. Activities like weightlifting, bodyweight exercises, and resistance training can improve muscle mass, leading to more calories burned at rest.
Fitness Trackers
Fitness trackers or smartwatches can be a helpful tool for measuring your activity levels and understanding how many calories you’re burning during exercise. Many devices also track steps and heart rate, which can be motivating and keep you on track with your goals.
How Kamsons Pharmacy Can Help With Weight Loss
At Kamsons Pharmacy, we offer a medicated weight loss service to support your weight loss journey. This medication is clinically proven to help you lose up to 22%* of your body weight when combined with a healthy diet and regular exercise.
If you’re struggling with weight loss, our team provides monthly in-person consultations to give you personalised advice, ensuring you’re getting the support you need to achieve your goals. Let us help you take control of your health and make lasting changes.
*clinical trials show an average weight loss of 22.5% over a 72 week period when titrated up to the maximum dose of 15mg
Calorie counting can seem like a daunting task, but with the right approach, it can be a helpful tool in achieving your weight loss goals. By focusing on balanced, nutritious foods, tracking your intake, and incorporating physical activity into your daily routine, you’ll be well on your way to a healthier lifestyle. Remember, it’s not just about cutting calories—it’s about creating sustainable habits that support long-term health and well-being.
FAQS
How many calories should I eat to lose weight?
To lose weight, aim for a calorie deficit by eating 300-600 fewer calories per day than your body needs to maintain its current weight.
Can I lose weight without calorie counting?
Yes, weight loss can also be achieved by focusing on portion control, eating whole foods, and increasing physical activity, without the need to track every calorie.