How Many Calories Should I Eat to Lose Weight?

1- Track Your Eating:

Make a note on your iPad or notebook and write down everything you eat for two days during the week and one weekend day - including that handful of M&M’s, the dressing you put on your salad, and the pat of butter you put on your potato. Don’t leave to include beverages, too. People tend to eat differently on weekends than on weekdays, so including a Saturday or Sunday in your making is important.

Pleas check, too, to accurately estimate the amount of each food that you eat. Studies show that better people grossly underestimate their portion sizes - and can’t estimate out why they don’t lose weight on their diets.


2- Measure and weigh your portions:

The most way to determine how much you’re eating is to weigh and measure your food. Turn on your plate with the typical amount of food that you eat and then use a measuring cup, spoon, or scale to determine your serving size. most people find it easiest to write down what they ate immediately following each meal; otherwise, they tend to forget about the incidentals, such as the glass of wine or soda, or the butter on the bread, and the numbers.


3- Record Your Calories:

At the end of each day, go back and record the calories for each food you ate by using food labels or a book of count your daily caloric. (You can usually find pocket-size calorie count books in the grocery store checkout line — and more expanded versions in bookstores — that item hundreds of foods).


4- Calculate the total calories:

Then simply tally the number of calories for each food based on the amount you ate, and total up for the day.


5- Get an accurate estimate of what your daily calorie:

After your three-day recording period, add the total calorie counts together and divide by three. This gives you the approximate number of calories (give or take a few) that you eat on average each day.

By Papha MARY