Fat Loss Tips

The simplest and most effective way to lose weight is by calories counting. This mini report will help you get started on how to lose weight via calorie counting.

If you are serious about losing weight then I would advise that you start a food journal to keep track of daily intake.

To see my full report on counting calories go to: How to count calories

Food journal

You need to keep track of what you eat in order to see where the bulk of your energy is coming from. Use an online calorie counter or a notepad to keep a log. This gives you a logged record that you can look back on to see emrging habits e.g. I eat more in the evening than I should. Start of as simple as possible so you don’t overwhelm yourself. All you need is a notebook to write down what you ate, how much of it you ate and how many calories were in that serving. That’s all you have to do.

Calorie counter

To find caloric value of food you should use calorie counters, there are free ones on the net and you can also buy a printed version. There are a few websites that even have meal planning tools.

Calories counters are really useful for those food items that do not have the calorie information on the packaging like some meat, fruits and vegetables. More and more restaurants have calories information on their websites, use this to log you calories when going out to eat. All food is an energy source, some have more than others but eat too much and it will become fat. Remember that even healthy foods like fruit, nuts, meat etc have calories, some have high caloric densities like nuts. Try to drink only water, getting calories from drinks won’t fill you up and you’ll still end up eating the same amount which could result in an over eating of calories.

Eating at restaurants

You don’t have to give up going out altogether. More and more restaurants are catering for health conscious customers. Places like PizzaHut have salad bars so eat this instead of a large pizza with cheese garlic bread, always lookout for low calorie options as most restaurants do have them.

To see my article on low calorie foods go to: Low calorie foods

Low calorie snacks

When buying snacks get the ones that are packaged into small 100 to 200 calorie portions. This makes logging a lot easier and you reduct your chances of eating too much. Some of your faviourite snacks won’t be packaged into portions, for snacks like this you should get some small food bags and make your own sub 200 calorie portions and prepare enough for the whole week. Just because you have the snacks ready doesn’t mean you can grab several bags and binge on them. Treat cookies, cakes and chips as treats and only have 1 or 2 portions a day max.

Bingeing

A lot of people will think they can get away with not eating anything all day then bingeing on everything in sight in the evening. This will just spike your insulin levels and cause alot of that food being stored as fat. As well as calories you should also try to eat foods that dense in nutrients like vitamins, minerals and essential fatty acids. Try to eat as much unprocessed foods as possible and you’ll find that you end up eating a lot of low calorie, high nutrient content foods.

Counting calories is probably the simplest way to get started on your weight loss journey. Focus on what you eat and keep a track of it to see what your eating patterns are like. Eventually you can add some exercise to boost your calorie burning and weight loss.

Check out my review of some great programs that teach you how to count calories: Best weight loss programs

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