With the plethora of calorie counting apps now available for your smartphone, ipad, laptop, etc., it’s easy to become obsessed with documenting every little morsel that passes your lips.

There really is no need.

Counting calories to help lose weight and maintain your weight can be done quickly and easily using the best tool there is: your brain!

Once you begin to know the caloric value of certain foods (for example, two slices of whole wheat bread are about 200 calories), you will be able to plan ahead and know approximately how many calories you can consume per meal.

Calories (or their proper name, kilocalories) are best thought of as potential energy for the body.

It’s found in everything we eat, from a carrot to a piece of chocolate cake (sadly!)

Depending on the amount of protein, carbohydrates, sugar, fat, water, etc. What’s in a food, you control how many calories it will have.

For example, an apple has about 100 calories, while two glasses of wine have about 300 calories, and a 2.8 oz (80 g) Snickers bar has almost 400 calories, almost ¼ of the total calories! of the day!

Basically, the more calories you eat each day, the more you need to exercise and move to burn them off. By eating the recommended amount of calories that is right for your body each day and combining this meal plan with
regular exercise means you will maintain a healthy body weight.

It really is as simple as that.

By eating fewer calories, you will lose weight.

Easy.

However, eating fewer calories doesn’t mean food has to be boring or bland. There are always low-fat alternatives to your favorite foods (yes, this includes pizza and fish and chips!)

Depending on your age, gender, weight, lifestyle, etc. determines how many calories a day you should consume.

This table outlines the correct number of calories based on a person’s weight:

It depends on your age, gender, weight and whether you exercise regularly or not. This table outlines the average number of calories that different groups of people should eat each day:

Weight – Female – Male
50kg / 100lbs – 1680 calories – 1830 calories
60 kg / 132 lbs – 1800 calories – 2000 calories
70kg / 154lbs – 1920 calories – 2170 calories
80kg / 176lbs – 2040 calories – 2350 calories
90kg / 198lbs – 2155 calories – 2520 calories
100kg / 220lbs – 2270 calories – 2690 calories

By eating right and exercising 4-5 times a week, you’ll be slim, happy and full of energy.

Imagine for a minute, how different your life would be if you could lose weight? You’d sleep better than ever, be able to keep up with your children and grandchildren, enjoy getting outside more often, and have the energy to feel great day in and day out. Wouldn’t that be good?

So, what are you waiting for? With just a few simple changes to your diet and simple calorie counting, you’ll be feeling fit and well in no time. Your new body and positive mindset are just around the corner.

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