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Calorie Counting Guide and Calorie Counting Dieting Tips


Counting the calories you eat is a great way to lose weight and burn fat fast. I dare say calorie counting is a nice tool to have in your weight loss arsenal because it helps you keep control over what you eat today, tomorrow and the day after, once you get the hang of it. You can also keep the weight off in the medium to long term.


This calorie counting guide will assist you to achieve this objective along with other info on this website. Do make sure you visit the link at the bottom of this page where you will get the step-by-step details on how to acquire this skill.


Calorie Counting Dieting Tip #1
How about Spreading The Calories.

It is a good habit is to actually distribute your calories across the entire day apart from when you are asleep of course. I describe it as ‘frequent small feeds’. A typical scenario is having your calories actually distributed over 6 meals as opposed to having 3 heavy meals..

When I say small, I suggest you use common sense as far the portion sizes are concerned. Certainly, large portions as you can tell are a No, No. Remember we are calorie counting.


Something a lot of us are not aware of is that your body actually uses up energy i.e burns calories during the process of food digestion.

This phenomenon is called thermic effect of food as calories are burned in the digestive process to release heat energy. So spreading your meals actually results in calorie loss which works out to your advantage.


Calorie Counting Guide Tip # 2
Cut Your Calories?

Eating about 20% below your daily calorie requirement will keep your calorific requirements in check.

Sometimes when you are just starting out, you want to be drastic with your calorie deficit, in which case you may have to reduce your intake to about 30% below what you need daily. 

When you are this drastic about your calorie reduction, try not to persist with this approach for too long as you may not be able to get all your nutrients required for your daily up keep.


After your initial success with a 30% reduction in the beginning and for say the first 4 or 5 days, you should then increase your calorie requirement from the initial 30% reduction.

By this I mean, you should switch your calorie requirement to a 15% - 20% reduction instead of the initial 30%. Use the new reduction for maintenance.

See more calorie counting tips details on this page.


Calorie Counting Dieting Tip # 3

Bump Up Your Protein.

What should you do when you serve up your meal and you are calorie counting?

 Ensure you have as part of the food portion, a complete, good quality lean protein that should be animal derived or if you prefer plant derived.

Having high quality lean protein making up 50% of the food portion is a good rule of thumb.
Examples include lean meat, poultry, fish (one of my favorites), egg whites, beans, peas,  protein powder etc. Even vegetarians do have choices as well.



Tip # 4
Go For Complex Carbohydrates.

Natural, complex carbohydrates are great with calorie counting. I’m talking about complex carbohydrates like rice, potatoes, brown rice, whole grains and their derivatives.

You may start your day with half of your calories coming from natural carbs and as the day wears on, you will need to reduce the carbs taking into consideration your caloric requirements. Don’t forget, calorie counting requires discipline.


Calorie Counting Guide Tip # 5.
Refined Sugars are Forbidden.

When counting calories, refined sugars are a complete No, No. Simply because, they are simple carbs and simple carbs can quickly derail your calorie count in a flash and you won’t shift that belly fat or hip fat to your frustration. 


Tip # 6.
What About Fat Discipline?

Well, you don’t have to avoid fat altogether. A compromise is to go for foods low in saturated fats and cholesterol. Polyunsaturated fat are just fine.

Examples like fish fat, nuts, seeds are acceptable.

However, this is no excuse to go overboard, just because they are acceptable.

You need to tailor about 25% of your calorie needs to come from fats.


Tip # 7.
When You Visit a Restaurant.

Sometimes we find ourselves at crossroads when we are doing calorie count dieting and we are in our favorite restaurant. Well take this simple advise. In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

Learn more calorie counting tips.


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