How to count calories like a weight loss boss
Ever wondered how to count calories and lose weight? I’ve got you! It can be so overwhelming when first starting out, this is the ultimate guide on how to lose weight in a calorie deficit and see the results you want to see!
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I am not a doctor, fitness coach or nutritionist. This is just my advice based on my own opinions and what has helped me. Please see my disclaimer here.
Why calorie count?
Everyone has something to say about calorie counting. Some believe it’s a terrible way to live and others swear by it. I’m somewhere in the middle, I think it’s necessary for a certain period of time if you’re trying to lose weight but certainly not something you should be doing forever.
The only way to lose weight is by being in a calorie deficit. A calorie deficit simply means you’re eating or consuming fewer calories than your body is burning. This means that you’re in a deficit of calories so your body uses what it has already in storage for energy. You can find out more about calorie deficits and how to start one here.
To be in a calorie deficit, you need to work out how many calories your body needs as a baseline as a result of how many calories you burn per day. To do this, you need to calculate your TDEE. Here is a simple TDEE calculator. You then need to subtract calories from this value to be in a deficit.
Now you know what your deficit is, you need to track your calorie intake to ensure you stay within this limit. Here are a few tips on how to count calories like a weight loss boss and start seeing results.
One thing to note about calorie counting is that not all calories are made equal. You could be in a calorie deficit and lose weight whilst eating terrible foods that contain no nutritional value. It’s so important to give your body proper nutrition and to eat healthy, whole foods to get you through this big change. You’re already depleting your body of calories, make sure you’re not depleting it of nutrients and nourishment!
Weigh your food
The first thing I would recommend when calorie counting or starting a weight loss journey is to weigh your food, I swear by my kitchen scale(I use this one)! Anytime I’m making food, I whip out my scale and weigh out each and every ingredient. This can see daunting or super time consuming but it really isn’t. You will never know exactly how many calories are in your food without weighing what goes into it.
This is particularly useful for when you’re cooking or baking. And I know you may think you don’t need this for food that comes in packages as the calorie details are stated on that package but let me tell you, they are almost always wrong. Package details are based on a standard.
For example, if you buy a sausage roll and it says it’s 500 calories on the package, this is based on the average weight of the sausage rolls that company makes. There will be A LOT of them that aren’t 500 calories because they vary in size. Some will weigh more than the standard and thus be more than 500 calories, and some will weigh less than the standard and be less than 500 calories. The only way to know how many calories are in your sausage roll is to weigh it!
What I typically do is check how many calories are in a certain amount of something. So say 100g of the sausage roll contains 500 calories. I will weigh my sausage roll, and input that weight into MyFitnessPal. It will then tell me how many calories are in the sausage roll that I ate based on the weight I input into the app which will be farm more accurate than the generic information given on the packaging.
Download a calorie counting app
The simplest way to count your calories is by downloading a calorie counting app. MyFitnessPal is a great app to begin with as it’s free and has many additional features that can aid weight loss. It contains a massive database of foods! You can enter any and everything you eat and it more than likely will be on there. You can track macros too which can be useful if you’re trying to hit certain macro goals.
To calorie count using an app, you need to enter everything you put into your meals and their quantities. This can feel a little time consuming at the start but one of MyFitnessPal’s best features is the ability to add your own meals and recipes to your account.
Adding your meals and recipes is a great way to store meals or recipes that you frequent. You only need to input the recipe or meal details once and you can refer back to it any other time you make that recipe! I have my classic stovetop oats recipe saved as I make it almost everyday. I don’t need to input the ingredients every time I make it, I just insert it from my saved recipes.
Meal prep
My favorite way to make calorie counting easier is by meal prepping. I love to create a low calorie recipe that I love and batch make it. There are a few reasons meal prepping is so great for weight loss.
- You won’t be as tempted to make bad food choices – You are far less likely to make bad food choices when you have food pre-prepared. When you come home from a long day, it is so easy to just order takeout because you’re tired and don’t feel like cooking. This is totally fine every once in a while. But, it can slowly become a habit. If you meal prep, you have food that is healthy and you know the exact contents of already prepared and all you need to do is warm it up for a few minutes.
- You know exactly what goes into your food – Cooking at home is so so SO much better for you than eating out or buying processed meals. When you meal prep, you know exactly what has gone into your meal and this also makes it so much easier to calorie count! You can batch make a meal and have the exact calorie content of it written down so you can plan your other meals around this.
- It saves so much time – You won’t be able to use the excuse of ‘I’m tired’ when your meals are already prepared and waiting for you. You don’t need to cook, you don’t need to count each calorie because you’ve already done the hard part!
How to calorie count FAQ’s
Do I need to count my calories to lose weight?
Absolutely not. There are various ways to lose weight without needing to count your calories. I just think that counting calories is the easiest and fastest way to lose weight based on my own experience. Most people struggle with losing weight simply because they accidently overeat. Not knowing how much you’re eating can hinder your progress, so I would recommend calorie counting only if it’s something you know you can do in a healthy way.
If you previously struggled with counting caloires or you think it may be unhealthy for you, avoid it. Always do whats in your best interest and consult a doctor or physician for guidance based on your needs.
I’m counting my calories and still not losing weight, why is this?
If you’re counting your calories and still not seeing results, the first thing I would recommend is consulting your doctor or physician. I would also suggest looking into your deficit and seeing if this is suitable for you.
There are so many hidden calories that you may not be counting. Condiments, cooking sauces, seasonings and oils are amongst some of the calories we forget to consider. Always make sure you’re accounting for everything that you eat and drink!
Will I need to calorie count forever to keep the weight off?
NOOOOO! I get this question allll the time. The only reason I recommend calorie counting is because it has helped me and is a proven weight loss tool. Once you have got the hang of how much your body needs, you can begin eating intuitively without worrying too much about calories anymore. Stop when it feels right for your body. Calorie counting affects everyone differently so if you feel like it’s not for you, then stop.
Again, if you know you’re someone that might become obsessed with calorie counting, avoid it! Only use it as a weight loss tool and don’t put too much emphasis on it. If one day you forget, it’s totally fine and wont impact your weight loss so far at all!
This information is based on what has worked for me and what I have found to be useful. Everyone is different and you should find what works for you and what makes you feel good. Focus on healthy lifestyle changes that are sustainable. Calorie counting should just be a short term solution to help jumpstart your weight loss journey.
Take care of yourself and your body!
With love,
Veera.
