Is Counting Calories a Good Way to Lose Weight?

Is Counting Calories 

a Good Way to Lose Weight?

While losing weight is not quite as simple as burning more calories than you consume, counting calories can be a good way to lose weight. 

In my post about following a healthy eating plan, I state that counting calories can lead to disordered eating. The truth is lots of things can lead to disordered eating. Counting calories can be a good weight loss strategy if done right. 

What is a Calorie?

Check out this Eatingwell article to learn about calories and how many you need to consume per day. The daily calorie count is generally based on age and gender, but can vary based on different circumstances - if you're pregnant, for example. 

A calorie deficit is just one component of weight loss. If you restrict calories too much, your body can switch into famine mode. Your metabolism will slow down if your body thinks food is scarce, which would be counterproductive to your weight loss journey.

Counting Calories is ONE Way to Lose Weight

Awareness

Counting calories makes you aware of how much you're consuming. Everything counts in large amounts. Even if you're eating healthy foods, the portions can be too large and counterproductive to weight loss efforts. 

You might be shocked to learn what's considered a serving size of your favorite foods. Just look at a serving of nuts or peanut butter. 

Analysis

As you're examining the amount of calories you're consuming, inspect the beliefs you have about food. Food is supposed to be a neutral source of energy and nutrition. But many of us have deeply ingrained ideas about food if we're honest with ourselves. 

• Do you think you need to clear your plate even if you're full or don't enjoy what you're eating?
• Do you think you have to finish your meal before eating dessert? 
• What does a "meal" and a "snack" look like to you?
• Do you feel shame if you waste food?
• Do you feel like you have to have bread with certain foods or even every meal to feel full?
• Do you think that you can't sleep well unless you eat before going to bed?
• Do you think it's insulting to decline food that's offered ?

You may need to do some unlearning to reach your weight loss goals, and that's okay. 

Action

Once you're aware of the amount of calories you're consuming, then you can start doing something about it. Let the calorie content guide your choices. 

Can you swap out high calorie items for lower calorie options? Perhaps you can skip some condiments. Try not to drink all of your calories. Look at this Mayo Clinic article for some food swap suggestions. 

Once you learn what a day of hitting your calorie goal looks like, then you can make choices accordingly and without as much effort. 

Accountability

Your chance of success increases if you're not going it alone. Is your partner also committed to counting calories? Use an app or food diary. Some apps have barcode scanners that can upload content for you. This Healthline article features the best apps to help you count calories. 

Use a food scale, meal prep and portion control containers to get a handle on serving sizes. Serve everything up on smaller plates.

Consider starting a blog or vlog to document your progress. Join an in-person or virtual group of like-minded people on a similar journey.

Conclusion

Counting calories is one way to lose weight. Counting calories helps you learn about portion sizes and the calorie content of food choices. Once you see what a day of hitting your calorie goal looks like, then you can make choices accordingly. 

Have you tried counting calories?