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Simple Calorie Counting for Long-Term Weight Loss

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With the plethora of calorie counting apps now available for your smartphone, iPad, laptop, etc., it’s easy to become obsessed with documenting every little bite that passes your lips.

There’s really no need.

Counting calories to aid weight loss and maintain your weight can be done quickly and easily using the best tool – your brain!

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Once you begin to understand the caloric value of certain foods (e.g., two slices of whole wheat bread are about 200 calories), you can plan ahead and know roughly how many calories you can eat per meal.

Calories (or their real name, kilocalories) are best thought of as potential energy for the body.

It’s in everything we eat, from a carrot to a piece of chocolate cake (sorry!)

Depending on how much protein, carbohydrate, sugar, fat, water, etc. is in a piece of food, it controls how many calories it will have.

For example, an apple has about 100 calories, while two glasses of wine have about 300 calories, and a 2.8 ounce (80g) Snickers candy bar has almost 400 calories – almost ¼ of your total calories for the day!

Basically, the more calories you eat each day, the more exercise and exercise you need to burn off. By eating the recommended amount of calories every day that is right for your body and combining this meal plan with

Regular exercise means you maintain a healthy weight.

It is really that easy.

By eating fewer calories you will lose weight.


However, eating fewer calories doesn’t mean your food has to be bland or tasteless. There are always low-fat alternatives for your favorite dishes (yes, that includes pizza and fish and chips!)

Depending on your age, gender, weight, lifestyle, etc., it will determine how many calories you should consume per day.

This table shows the correct amount of calories based on a person’s weight:

It depends on your age, gender, weight and whether or not you exercise regularly. This table shows the average number of calories that different groups of people should consume each day:

Weight – female – male

50 kg / 100 lbs – 1,680 calories – 1,830 calories

60 kg / 132 lbs – 1,800 calories – 2,000 calories

70 kg / 154 lbs – 1,920 calories – 2,170 calories

80 kg / 176 lbs – 2,040 calories – 2,350 calories

90 kg / 198 lbs – 2,155 calories – 2,520 calories

100 kg / 220 lbs – 2,270 calories – 2,690 calories

If you eat well and exercise 4-5 times a week, you will be lean, happy and energetic.

Imagine for a minute how different your life would be if you could lose weight? You’d sleep better than ever, be able to keep up with your kids and grandkids, enjoy getting outside more regularly, and have the energy to feel good every day. Wouldn’t that be nice?

So what are you waiting for? With just a few simple changes to your diet and simply counting calories, you’ll be feeling fit and well in no time. Your new body and positive mindset are just around the corner.

Thanks to Megan R Illmer

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