# How To Count Calories To Lose Weight

## Video: How To Count Calories To Lose Weight

To lose weight, it is not at all necessary to exhaust your body with long hunger strikes, it is enough just to reduce the amount of calories consumed daily. For example, instead of a fast food pizza or six greasy sausage sandwiches, you can eat a large lunch made with low-calorie foods without harming your figure.

## Instructions

### Step 1

Take a calorie table. It is advisable that it is as complete as possible and contains all the foods that you consume at least occasionally. You can compile this table yourself using data from various sources. Print it out and stick it on the refrigerator, and put one copy in your purse.

### Step 2

Calculate the approximate number of calories you consume daily. If you find it difficult to do this, during the week, write down all the meals you ate, their mass and calorie content. Based on this data, you can calculate how many calories you consume on average per day.

### Step 3

Choose a calorie restriction and create a menu for each day. If you used 3500 Kcal before, in no case should you immediately switch to 1200, it will only harm your body! It is better to set the limit first at 3000 Kcal, after 2-3 weeks reduce to 2500, etc.

### Step 4

Determine your average calorie consumption per day. The ideal option is to write down everything that you do during the day, and then count how many calories are expended for each action. However, this is very difficult, so it is better to use averaged data. Men who work in the office spend about 2800 Kcal per day, and women - 2200. On hard work or daily sports, men spend 3000 Kcal, women - 2500.

### Step 5

Try to design your menu so that your calorie intake does not exceed your calorie consumption. For example, a woman who works in an office and leads a sedentary lifestyle should gradually reduce the number of calories consumed to 2000, then to 1500 and even to 1000. So you can consistently lose weight, while not tormenting yourself with hunger strikes.

### Step 6

If you are forced to eat out, try to take food with you instead of eating out at fast foods. You can buy yoghurts, kefir and other products in stores. The calorie content is usually indicated on the packaging, so you can easily stick to your diet.