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Fuel it: Counting calories for weight loss

Healthy Eating By Nina Odongo
(Photo: Shutterstock)

In theory, losing weight is about following a simple formula; calories in vs calories out. If you expend more energy than you consume, you will lose weight. And vice versa.

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In practice, calorie counting may seem difficult but there are a number of tools and methods you can employ to assist you:

1. Use a calorie tracker:

There are many apps available that can help you monitor your calories. Simply input the foods that you have eaten and the apps will work out everything from calories to nutritional content.

2. Control your portions:

We have a tendency to underestimate our food intake so weigh your food or use standard measures e.g. a tablespoon for more accuracy.

3. Plan in advance:

Planning your food at least a day in advance can help you manage your calories so you don’t find yourself accidentally overeating because of hunger or boredom. Meal prep especially is essential at staying on track if you have a low calorie allowance.

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4. Be patient:

Weight gain didn’t happen overnight and neither will weight loss. Set a realistic goal that will not require a massive calorie deficit, which will help you stay on track.

5. Slip ups happen:

Don’t lose sleep over occasionally going over your calories. As long as you hit your targets overall you should still see results.

6. Exercise:

Exercising is crucial not only at increasing your calorie deficit but also at improving your heart health and physical appearance so make sure to include some exercise in your week.

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