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Counting Calories for Weight Loss

Part of the Calorie Counter For Dummies Cheat Sheet

To lose weight, you have to reduce your total calorie intake, which means counting the calories you ingest and reducing them. Eating 500 calories less a day will promote the loss of 1 pound per week. Use the tips in the following list to help you lose weight

  • Check out the calories in common foods that you eat each week to determine where you can make a change or reduce portion sizes.

  • Include fiber in your diet. Fiber (found in fruits, vegetables, beans, lentils, and foods made with whole grains) provides denseness without the calories, meaning you can actually eat a bit more without upping your calorie intake. Shoot for 3 grams of fiber or more per serving.

  • Add one to two vegetable servings to your diet daily. Have carrots available to snack on, slice an apple, or eat a banana. You’ll be surprised how easy this is to do if you plan on it.

  • Drink at least six to eight 8-ounce glasses of water every day.

  • Analyze your eating behaviors to see whether any of them are possibly sabotaging your weight-loss efforts. Skipping meals, avoiding food groups, and eating when you’re stressed or bored can all hinder weight loss.

  • Get support. If you need to lose weight, find a professional to help you do it. Talk to your doctor about consulting a registered dietitian (RD) or certified personal trainer (CPT).

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