Jessica Bingman - Counting Calories - How to Count Calories and Lose Weight Fast

Counting calories while on a diet will help you to achieve your ultimate weight loss goals. There are many different types of healthy foods and drinks to consume while on your journey to lose weight. Make sure you are keeping a positive mind while counting calories during your healthy diet.

Before starting a low-calorie diet, make sure to calculate exactly how much weight you would like to lose. Setting goals before starting a diet to lose weight will really help you to reach your ultimate weight loss.

Another thing to do prior to starting a low-calorie diet; go through the kitchen and get rid of any junk food you may have. This will help you not to snack on unwanted calories. Next, make a grocery list every week and only buy those items on the list. It will help if you can put together meals prior to going to the grocery store, so you know exactly what ingredients you need for each meal.

While counting calories to lose weight, you must stay active. Make sure you are working out at least once a day. Whether it be in the morning or evening, make sure you are trying your hardest to lose as much weight as you can. Working out for at least thirty-forty five minutes a day will help you lose as much weight as possible. If you have more time to work out, the better results you will have.

For women, your daily intake should be between 1,200-1,600 calories per day. The amount of calories you should be taking in per day depends on your age, height, and how active you are. There are several calorie calculators all over the internet. These calculators will allow you to type in your age, gender, height, weight, and how physically active you are and they will show you exactly how many calories you should be consuming each day.

For men, your calorie intake will be a little higher than it is for women. You should be eating 10 calories per each pound of your body weight every day. For men, you should be eating between 2,000-2,400 calories per day. Make sure you also look for a calorie calculator on the internet to determine exactly how many calories you should be consuming each day.

Keep in mind, just because you are eating healthy doesnt mean you will lose ten pounds right away. You must exercise to achieve your ultimate weight loss goals.

Keeping a weight loss journal will be very beneficial to you while you are on a counting calories diet. Be sure to write down everything you are eating and how many calories are in each serving of food you are consuming, every meal. Weigh yourself once a week and write down in your journal how much the scale says. Each week, go ahead and compare your weight to the previous weeks. Make sure to write down the different types of workouts you are doing each day and how long you are exercising for.

Obviously we need calories to help us burn fat throughout the day, but we dont want to over indulge on unnecessary calories. If you eat more than you should, then your body will start storing the excess calories as fat, meaning you will gain weight. This is why you must portion out the foods that you eat and take control of your weight by counting the calories from each food you are consuming. This will help your body to be able to maintain your weight and not store unwanted fat.

If you consume a lot of carbohydrates, your body will not be able to break it down and it will ultimately turn it into sugar. This is why it is important to not eat too many carbohydrates. With that in mind, our bodies do need some carbs to function properly. A little bit of carbs a day will be good for your blood sugar and keep your brain steady.

Counting calories and keeping track of everything you are consuming in your journal, will help push you to lose as much weight as you can. I know it doesnt sound like a fun thing to do everyday, but once you start keeping track of what you are eating and your weight, then this will really show you what you need to add to your diet, or take away from.

In this book, you will find lists of different types food and their calorie counts. Make sure you portion out everything you eat. For protein, be sure to not eat more than three ounces each meal. This size will be comparable to the palm of your hand. Get your body used to not over eating. Once you get past the first three days while on a low-calorie diet, it will be very easy to keep eating healthy and not over indulge.

Here we have a list of the most common vegetables and the calorie counts for each. All of the vegetables listed below are in alphabetical order and are going to have the calorie counts in one pound.

Make sure you portion your vegetables out to the appropriate size before eating.

Vegetables with their Calorie counts in one pound:

Alfalfa sprouts-132

Artichokes-60

Asparagus-91

Beets-195

Bell peppers-112

Black beans-1,200

Bok choy-59

Broccoli-154

Brussels sprouts-195

Cabbage-109

Carrots-186

Cauliflower-113

Celery-64

Cucumber-68

Edamame-310

Eggplant-109

Garbanzo beans-511

Garlic-672

Ginger-368

Green beans-144

Iceberg lettuce-64

Jalapenos-128

Kale-224

Kidney beans-384

Leeks-144

Lentils-1,600

Lima beans-512

Mushrooms-96

Okra-144

Onions-192

Olives-528

Pinto beans-288

Potatoes-320

Pumpkin-98

Radish-80

Rhubarb-96

Romaine lettuce-80

Shallots-328

Snow peas-192

Spinach-112

Squash-64

Sugar snap peas-192

Sweet potatoes-416

Tomatoes-80

Turnips-128

Zucchini-80

After seeing all of the vegetables listed above with each of their calorie counts in one pound, you can tell that not every vegetable is as healthy as we may think. Some of these vegetables calorie intakes are extremely high, so while on this low calorie diet, be aware of how much of each vegetable you are consuming and adding to recipes.

Stick with the vegetables, which are lower in calories. Try and stay away from the vegetables which are greater in carbohydrates/calories. For example; potatoes, carrots, corn, pees, and beans. Only eat these vegetables in moderation.

Fruit: Below there is a list of different types of fruits in alphabetical order with each of their calorie counts configured into one cup.

Apples-65

Apricots-381

Avocado-234

Bananas-200

Blueberries-85

Blackberries-62

Cantaloupe-54

Cherries-77

Cranberries-46

Dates-414

Figs-490

Grapes-62

Grapefruit-39

Honeydew melons-61

Huckleberries-83

Kiwi-108

Lemons-61

Limes-62

Lychees-125

Mangoes-99

Nectarines-61

Oranges-85

Papaya-62

Passion fruit-229

Peaches-61

Pears-92

Pineapple-82

Plums-76

Pomegranate-144

Raspberries-65

Star fruit-33

Strawberries-76

Tangerines-104

Watermelon-46

Cheese: All of the different types of calorie counts for the cheeses listed below are counted in one tablespoon.

American cheese-44

Asiago-20

Bleu cheese-36

Brie-30

Cheddar-37

Colby-26

Cottage cheese-8

Cream cheese-34

Feta-24

Fontina-26

Goat cheese-20

Gorgonzola-50

Gouda-48