How to Lose Weight withCalorie Counting in 5 Steps Brought to You By: Fatlossplr.comIf You Want to Buy Private Label Rights to ThisReport, Please Click HereBONUS:Click Here To Download 10 FREE Private Label Articleson Weight Loss
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Chances are that you have heard the old adage ofdieting. Calories in, calories out. That means that in orderto lose weight, you have to take in fewer calories thanyou burn in a single day. Or you can burn more caloriesthrough exercise than you gain by eating. Either way willwork, but since we are talking diets here, we’ll stick withthe first description.Losing weight then turns into a simple numbers game. Aslong as your caloric intake is less than what you burneach day, you will lose weight. That is really all there isto it. But do not go running off and starving you just toshed a few pounds. The five step program we will bediscussing in this report will help you learn how to eat theright foods at the right times for the rest of your life--soyou can lose the weight now and keep it off for good.After all, losing a huge amount of weight and thenputting it right back on gets you nowhere. That’s why thisdiet and all other diets require you to keep up with yourdieting and get at least a little bit of exercise at the sametime. Then, and only then, will you be able to keep theweight off for years rather than weeks.Step 1: Know What You’re Dealing WithBefore we get into the proper practice for countingcalories and losing weight, we have to learn what acalorie actually is.
A common misconception is that calories are, by theirnature, bad for you. This could not be any further fromthe truth. Calories are the energy our bodies need tosurvive. Without taking in any calories (caloric intake),our bodies would shrivel up and die due to lack of energy.After all, our cells need energy to survive and they getthat energy from the food we eat, specifically calories.From a more scientific perspective, calories are ameasurable amount of energy. One calorie is the amountof energy needed to raise one gram of water by onedegree Celsius in temperature. It is important to notethat a food calorie is not the same as a regular calorie.Food calories are actually kilocalories, or one thousandregular calories. Therefore, the amount of energy in onefood calorie is actually enough to raise one kilogram ofwater by one degree Celsius.Calories are used for everything our bodies do. Weexpend caloric energy when we walk, run, eat, dance,watch TV, type an email, tap our foot to music, and evenwhen we sleep. There is nothing our bodies do that doesnot require energy from calories. Like it or not, we needcalories to keep on living. It’s the amount of calories thatwe intake each day that has to change if we want to loseweight. But more on that soon.Every person burns a different amount of caloriesbecause of their activities and their genes. People withhigher metabolisms burn calories faster, so they can eatmore each day and still lose weight. People who havejobs that require a lot of physical activity also burncalories more effectively, so they can eat more and notgain weight either. The problem is that these people arefew and far between.
For most of us, we don’t have a job that requires a lot ofactivity, and as we get older, our metabolism slowsdown, meaning we have to eat less to stay in shape. Weare the ones that this five step calorie counting diet isdesigned for.Step 2: How Many Calories Do You Need EachDay?In order to start a diet plan where you lower the amountof calories you eat each day, you need to know howmany calories your body burns just doing what younormally do. After all, if you lower your caloric intake to alevel that is still above how many calories your bodyburns, you will still not lose any weight.To calculate how many calories your body burns on adaily basis, there is a handy formula you should look into.It’s known as the Harris-Benedict formula. By using dataabout how old you are, your sex, your weight, and howactive you are each day, the formula can determine theamount of calories you burn on an average day. Thisnumber is known as your Basal Metabolic Rate and is themost important number you can know when trying tolose weight using a diet based on calorie counting.While you could input the data into the formula yourself,there are a couple of easier tools that you should checkout. The first is a chart that was designed by for theMyPyramid.gov website sponsored by the USgovernment. You can find the chart here:http://www.mypyramid.gov/pyramid/discretionary_calories_amount_print.html . While it provides some gooddata, it is rough and there are better options out there.
A better, more personalized, option in addition to theabove chart is a Basal Metabolic Rate calculator whereyou enter in your own unique data. These calculators areperfectly safe and easy to use. In about two or threeminutes, you’ll be well on your way to knowing exactlyhow many calories your body burns on the average day.Of all of the calorie calculators online, the best is oneprovided at this website:http://www.stevenscreek.com/goodies/calories.shtml . Itgives a very precise breakdown of how many calories youburn both during activities and resting. Other goodcalorie calculators include the one at the Mayo Clinicwebsite (http://www.mayoclinic.com/health/calorie-calculator/NU00598) and one found on About.com’sCalorie Count Plus website(http://caloriecount.about.com/).With these tools in hand, you’ve started down the path tolosing weight with a diet based on calorie counting.Step 3: Choose How Many Calories to Cut andLearn How to Read LabelsNow that you know how many calories your body needsevery day, you can determine how many calories youwant to cut from your diet. The more you cut, the moreyou’ll lose. But if you cut too much, you will notice amajor drop in energy levels and stamina, making it hardjust to get through the day.
A healthy calorie driven diet should allow for 250 to 500calories to be shaved off each day. So if your normalcalorie intake is supposed to be 2750, consider loweringthat amount to 2500 or 2250 for the best results. Underno circumstances should you cut your calories below1200 per day, even if your daily calorie needs are verylow.Once you’ve decided on how many calories you want toeliminate from your diet, you need to learn how toproperly read the nutritional labels found on nearly allfoods. Known in the United States as the Nutrition Factslabel, this is a standardized measure designed to helppeople learn the various amounts of calories, fats,carbohydrates, and other nutritional content in a givenserving size. All boxed and bagged food will have thislabel and some supermarkets will even post labels fortheir fruits, vegetables, and meats as well.There are two important things you should notice on aNutrition Facts label. The first is the serving size. Thistells you exactly how much of the food contains theamounts of nutritional content specified in the label. Theserving size can range from anywhere between a smallmorsel to the entire box.The other important point to look at is the amount ofcalories found in each serving. This is the number you willbe using for your daily calorie counting. Your diet hingeson your ability to read that number, add it to your dailytotal, and keep track of exactly how many calories youeat each day. Remember where the number is located,and look for it on everything that you eat.
But what about food that doesn’t even have a label?Many restaurants are embracing people on caloriecounting diets, and now publish their nutritionalinformation on their websites. Any time you areconsidering eating out, make an effort to check therestaurant’s website before you go or ask about thenutritional information before you order. Somerestaurants even provide brochures detailing the amountof calories and fat in each of their meals.Step 4: Controlling How Much You EatWhile counting calories is the cornerstone of your diet, itdoes you no good if you are not keeping the serving sizein mind. After all, while you may think that a chocolatebar has only 150 calories, the Nutritional Facts label mayonly be measuring a serving size that’s less than anounce.A lot of the food you find at the store will be measured bythe slice, by the square, or by some other arbitrarymeasurement. Foods like bread, sliced deli meat, cheese,and candy are some of the most popular foods that aremeasured in this way.For most foods, however, the best way to make sure thatyou stick with the serving size guidelines is to go to thestore and buy a measuring cup. Pour every food you aregoing to eat in the measuring cup before you take yourfirst bite, and only eat as much as the serving sizerecommends. You can do this with dried foods like rice orcereal as well as liquids like soda, syrup, jelly, or icedtea.
If you find that the serving size on many of your foods istoo small to be measured with a measuring cup, use ateaspoon or tablespoon. Remember that there are threeteaspoons to every tablespoon.The tricky part comes when you eat foods that aremeasured by weight. For these foods you may need topurchase a kitchen scale so that you may weigh yourfoods before eating them. Alternatively, there are chartsand graphs available online that can convert many ofthese serving sizes into a more easily used alternative,such as cups or slices.Simply taking the time to measure your portions beforeyou eat will quickly help you lose weight and make iteasier to total your caloric intake.Step 5: Tracking Your Daily Caloric IntakeEven the most well planned calorie counting diet isuseless unless you actually count your calories. In otherwords, you’re going to have to keep a daily chart of howmuch you eat.The best way to keep a running total of your caloricintake is to carry a simple paper and pencil with youeverywhere you go. Although, if you have a high end cellphone or PDA, you can always use that to keep track ofyour numbers as well. The important thing is that youalways have some idea of how many calories you’veeaten.
At the end of each day, you should total your calories aswell as which foods were the worst offenders in terms oflarge amounts of calories. If you are over the daily limityou set for yourself, see if there are any areas where youcould have cut out some calories or eaten less. Chancesare that there will always be at least one item you couldhave lived without.Furthermore, while it may not directly relate to theamount of calories you eat each day, you may also wantto use your calorie chart to determine which foods arehealthier for you and which are not. If you drink a sodaand eat an apple each day, and you find that you areexceeding your calorie limit, cut the soda and keep theapple.When it all comes down to it, a calorie counting diet mayseem like a lot of work at first, but the benefits arecompletely worth it. In about a week, counting caloriesand measuring serving sizes will seem like second nature.In fact, you’ll probably wonder how you ever livedwithout it. Taking a few minutes out of your day to keepa count of your calories will easily add years to your lifeexpectancy and make you feel better and healthier in theprocess.----------------------------------------------------------------Did you like this report? Just imagine what would happenif you had private label rights to it! With private labelrights to such informative reports, you can become aninstant expert in the weight loss niche, without having tohire a ghostwriter or a medical professional! To BuyPrivate Label Rights to This Report, Please ClickHereFor more private label content on weight loss, please visitus at: Fatlossplr.com
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