The calories in , calories out concept is something to keep in mind when attempting to lose weight . But metabolism and other factors , including body composition and physical activity levels , also are factors . How well one ’ s body turns calories into fuel also needs to be considered . The best ways to experiment are to start slowly .
• Calculate the average daily calories consumed in a day using a tracker . This can be a digital app on a phone or simply writing down calories on a piece of paper . Track over a few days and see , on average , how many calories you ’ ve been consuming .
• Notice extra calories . Many diets can be derailed by eating extra calories that you don ’ t realize you ’ re
consuming . That cookie a coworker insists you eat or the leftover macand-cheese from your toddler ’ s plate can be sources of extra calories . Be mindful of what ’ s being consumed , including sweetened beverages .
• Explore the science . According to the Scotland-based health service NHS Inform , one pound of fat contains 3,500 calories on average . Cutting calorie intake by 500 calories per day should see you lose 1 pound per week . The same goes in the other direction . Eating 500 more calories per day for a year can result in gaining close to 50 pounds . Small changes really add up .
• Eat filling foods . Choose low-calorie , high quality foods , like vegetables , whole grains and lean proteins . Meals that provide satiety can help
eliminate between-meals snacks that can derail your weight loss efforts .
• Seek support as a way to create accountability . Share weight loss plans with a friend or relative who can help monitor your progress and keep you on track .
• Incorporate strength training . Good Housekeeping says the more lean muscle you have , the faster you can slim down . Start slowly with strength training , using free weights or body weights . Aim for strength workouts three to four times per week and alternate with calorie-blasting cardio .
Explore safer ways to lose weight , including taking a gradual approach that promotes long-term weight loss .
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