Whether you are trying to lose or gain weight you need to know how many calories/kilojoules you are consuming each day so you can adjust accordingly.
Most women need 1,600–2,400 daily calories to maintain their weight. Most men need 2,000–3,000 calories. So removing 500 calories each day should result in weight loss. Eating fewer can lead to weight loss.
1 calorie = 4.18 kilojoules
We love a free app called MyNetDiary. You simply download it (see below) and put in your details. Then whenever you eat something you either scan the barcode of the packing and the App will automatically calculate the calories, or you can enter the name of the food and the App will give you suggestions.
It really is so easy to use and it's free!
It's available here for Apple devices and available here for Android devices.
Here are some tips for removing about 500 calories from your daily intake to help you lose weight.
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Use a calorie tracking app to keep track of what you eat and the number of calories you consume each day.
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Start by reducing portion sizes. Use smaller plates, bowls, and cups to help control your portions.
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Cut down on sugary drinks like soda, juice, and sweetened coffee or tea. These drinks are high in calories and offer little nutritional value.
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Replace high-calorie snacks with healthier options like fruits, vegetables, and nuts.
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Choose lean sources of protein like chicken, turkey, fish, and tofu instead of high-fat meats.
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Swap out high-calorie condiments like mayonnaise, sour cream, and salad dressings for low-calorie alternatives like mustard, salsa, and vinegar.
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Choose whole grains like brown rice, whole-wheat bread, and quinoa instead of refined grains like white rice and white bread.
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Cook at home more often and avoid eating out, as restaurant meals can be high in calories and fat.
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Avoid eating late at night and try to eat your meals at regular times throughout the day.
By following these tips, most people can gradually reduce calorie intake by 500 calories per day, which can lead to healthy and sustainable weight loss over time.
Remember, making small changes to your diet can add up over time and result in significant weight loss. Don't forget to consult with a healthcare professional before making any significant changes to your diet or exercise routine.
Note: There are lots of calorie counting Apps available that you can use for free so have a play and choose the one you find easiest.