How to Count Calories when Losing Weight

Before I tell you how you should count calories, I want you to stick to the head a thing. Remember that you do not care about reducing your weight, only about losing body fat. Everyone says they want to lose a lot of weight, but believe me, you would not be satisfied with the effects of weight loss, if you only lost muscle tissue. Therefore, from now on your goal is not to lose a lot of weight, just to get rid of excess body fat. Find out what is a natural way to get rid of belly fat?

Now I am going to show you my one of my weight loss methods. I'll tell you how to lose weight calorie count. Immediately point out that the calculation will take into account the amount of carbohydrates, proteins and fats.

If you want to know in depth the method of counting calories, then you need to take a card, pen and all notes. Then you'll never have problems with the access to how much energy actually ate values.

1) Think about How You should Burn Calories

The most important thing is that you have to burn more calories than eat. So, should lead to the so-called.

If every day you burn about 2000 Kcal, then you should provide your body eg. About 1700 Kcal. Then you drive to a deficit equal to 300 Kcal. From this account, it follows that every day you should lose weight. Conversely, if the situation is reversed and you burn 2000 kcal, and you eat 2300, then you have a surplus of 300 Kcal. It makes you start to gain weight, and usually do not even know why.

Now, probably some of the aim of reducing the consumption of carbohydrates, but talking about it, I would like to leave for later.

First, I'll tell you how to steer the calorie deficit:

a) Go fewer calories and try not to overfeed.

b) Make sure you have more traffic.

c) Connect together activities from the point a and b. This usually gives the best results for weight loss.

If you want to have accurate information about how many calories you burn and how much they eat, then you should use a special calculator. He shows you how much you consume approximately calories and suggests several possibilities to bring energy deficit.

If you do not know what this deficit should be large, the reduction in calorie intake by 20% is the best solution. With this solution you will lose weight, but not starving. However, please note that the calculator gives approximate results and you cannot believe him 100%.

Well, you have to remember yet another very important principle. Women should not eat less than 1200 kcal per day, and men 1800 Kcal. Your body burns calories all the time, even when you sleep, so you have something to eat to live. I personally cannot eat less than 1600 Kcal, because I go hungry all the time and I'm annoyed.

You can then write down how many calories every day you should eat and how much you burn. If she cannot be added, the use of a calculator. Remember, however, that he gives approximate results.

2) Find Out How should eat daily Proteins, Carbohydrates and Fats

Carbohydrates are the In. grains, fruits, vegetables, rice, beans, cereals, pasta and brown bread. Bad carbohydrates can be e.g. different kinds of cakes.

Proteins include foods from animals, e.g. Beef, chicken and fish, legumes, dairy products, and of course soy.

Fats include olive oil, peanuts, avocado, canola oil, nuts and oily fish such as, for example. Salmon.

You can avoid eating the above mentioned foods, but I warn you in advance that this is not a good idea. To create a calorie deficit is very important during weight loss, but remember that your food is necessary for life. If you wanted to create a deficit of ignoring normal food and be eating fast food, it guarantees that you will surely fail to lose weight.

If you eat adequate amounts of protein, fats and carbohydrates, it will add you to not only health, but also figure will become slim and shapely.

Experts believe that the daily portion of food should consist of 50% carbohydrates, 30% protein and 20% fats. This is supposed to rewrite on the most balanced diet.

I personally believe that you can let go a little bit when it comes to carbohydrates and replace them with protein. In my opinion, daily ration should contain 45% carbohydrates, 35% protein and 20% no fat.

Of course, if you exercise, you should eat more carbohydrates. Increase daily serving to 60%. You also need to diet in determining consider their health.

If you've never you counted calories, it will be best for you basic daily dose, or 50% carbohydrate, 30% protein and 20% fats. I think this is the perfect solution for a good start.

Now, as I have found out new things, it should be taken into account in his notes on the sheet. Count so that the left portion of your daily basic. If you are not using the full numbers and afraid of mistakes, it's the end of the check that 100%.

And I forgot to tell you one more very important thing. I mean booze. His one gram contains up to 7 Kcal. If you're going to lose weight, then you should avoid alcohol. He not only provides your body with empty calories, but also slows down the fat burning. This is due to the fact that your liver is busy processing alcohol and no time for fat burning. If you are serious about shedding the extra pounds, it's about drinking at parties should forget.

3) How to Count Calories?

Alright that's how you know how many calories you eat during the day, so now you have to learn how to count them. You have two options. Or you used the online calculator or you will all calculations performed isolated on a piece of paper. You can help with an Excel spreadsheet.

In my opinion, the best solution is to use an online calculator. Using it takes a lot less time and you are guaranteed that no mistaken in the calculation. All you have to do is write down everything you ate, and internet calculator will do the rest for you already own. Can also help you calculate the percentage of how much you ate carbohydrates, proteins and fats.

If you want to count and check how many calories you ate, you need to plan before every meal. Typically, you should eat less carbohydrates and more protein evening in the morning, for a good start. For breakfast you can also eat a little more carbs, but not the bad ones. Such a diet should help you lose weight.

Want to Know How to Calculate the Number of Calories Hand?

If you want to count everything by hand, each meal should be properly written out. You need to know how many calories you ate together, how much of it was of protein carbohydrates and fats. Add all values ​​to each other, and then use the following formulas:


Multiply the amount of carbohydrates by 4 and the value you get a divide by the percentage of calories. The result, which you will receive will show the percentage of carbohydrates contained the meal. (Gram carbohydrates X 4) / calories =% carbohydrate).


Multiply the number of grams of protein by 4 and divide it by the percentage of calories. The result, which will receive

Body Fat:

Multiply the number of grams of fat by 9 and divide it by the percentage of calories. The result, which you will receive will show the percentage of fat contained the meal. (Gram of fat X 9) / =% fat calories).


Multiply the number of grams of alcohol consumed by 7 and divide the percentage of calories. The result, which you will receive will show the percentage of alcohol contained the meal. (Gram alcohol X 7) / calories =% alcohol).

4) Start a check, what you eat

You'll see that the first week you will be shocked by the way so far. Many people do not realize that it far too much. From now on, you have to check everything and read the label of any product you use for your food preparation. It is also recommended a gradual reduction of food portions.

Well, there is no complaining. Counting calories is very important and you cannot let it go. But after a while you stop it inconvenient for you, because people tend to eat the same thing. After some time, enough that you think what you want, and you'll know right away how many calories you eat.

Only this check will help you to make any real change in your life. As you find out how much you eat and how much, it will be easier for you to make a decision of what you can possibly give up. As you learn new ways of eating, it will experience a drop pounds quickly.

5) Save Your Progress and Perform Change

Calculator for counting calories is really important because it will help you quickly assess the energy value of food consumed. This will was burning more calories than you eat. Doing so will allow you to lose weight. But remember, too, that you have to listen to your body. If you feel that you are very hungry, despite the exit onto something that you provide your body with unnecessary calories.

If you really feel hungry, you should eat a meal consisting of fat and protein. These are the best nutritional value because a small number of things that you feel full. Dietary fiber is also a good idea because it works in a similar manner.

Always check after a week of his writings. If you see that the weight is moved and still feel great, then stick with the program.

If you do not see any results, I check it in August mistaken somewhere in the calculations. This error can make you have difficulty to lose weight. If the calculations are correct, it should itself provide more traffic. Exercise is the best option here.

Counting calories, in my opinion, is a very interesting method of weight loss. Of course there are other effective and does not require too much effort. But I lean their experiences with very good results I achieved with this method.

On your sheet save not only how much you eat your calories, carbohydrates, proteins and fats, but also the way in which you intend to use them. Any unjustified deviation from the plan should explain to herself. It is very important because it allows to have motivation.

I know that the internet is a lot of weight loss methods available. Unfortunately, most of it is dangerous to our health. Losing weight is not really reduce weight, only permanent fat loss. If you incorrectly, rather than get rid of body fat and muscle tissue in August of water supplies.

However, if you want to get slim in a safe way, then you need to enter into your life lasting change. It is they who are expected to lead to the fact that you burn fat, which had previously been postponed. In addition, you can also have a look at the program called 3 week crash diet by Brian Flatt. It will give you some more insights about weight loss methods using efficient diet routines.

Video about 3 week diet review on Vimeo