When it comes to weight loss, the old adage of “calories in versus calories out” is still the gold standard.

No matter how much exercise you do, if you’re consuming more calories than you’re burning, you won’t see the results you’re after. That’s where counting your calories comes in – it’s a proven way to make sure you’re not accidentally overeating, and it can help you stay on track with your weight loss goals.

Here are some tips for counting your way to weight loss:.

1. Determine Your Daily Caloric Needs

Before you can start counting your calories, you need to know how many calories you need to consume each day to maintain your current weight.

There are a few different ways to calculate this, but one of the most common methods is to use your basal metabolic rate (BMR). Your BMR is the number of calories your body burns each day just to keep you alive – it includes things like breathing, circulating blood, and maintaining your body temperature.

Once you know your BMR, you can estimate your total daily energy expenditure (TDEE) by factoring in your activity level.

2. Use a Food Diary or Tracking App

Once you know how many calories you need to consume each day, the next step is to start tracking your intake. There are a few different ways to do this, but one of the most effective is to use a food diary or tracking app.

These tools allow you to log everything you eat and drink throughout the day, and they can provide you with a detailed breakdown of your macronutrient and micronutrient intake as well. Some popular food diary and tracking apps include MyFitnessPal, Lose It!, and Lifesum.

3. Be Accurate with Your Measurements

If you’re going to count your calories, it’s important to be as accurate as possible with your measurements.

This means using a food scale to weigh out your portions, using measuring cups and spoons to measure out specific amounts of liquids and solids, and being mindful of serving sizes. It’s easy to underestimate how much we’re eating, especially when it comes to calorie-dense foods like nuts, oils, and cheese, so taking the time to measure everything out can make a big difference.

4. Don’t Forget About Beverages

When we think about counting calories, we often focus on our food intake and forget about the calories we consume from beverages. However, drinks like soda, juice, and alcohol can be major sources of hidden calories.

Related Article Track Your Progress to Thinness

A 12-ounce can of soda, for example, contains around 140 calories, while a 5-ounce glass of wine has about 125 calories. To make sure you’re not unknowingly consuming too many calories from beverages, be sure to include them in your food diary or tracking app.

5. Use Portion Control Strategies

Another way to make sure you’re not overeating is to use portion control strategies.

For example, you can try using a smaller plate to make your portions look larger, or you can use the “hand method” to estimate appropriate portion sizes. According to this method, a serving of protein should be the size of your palm, a serving of carbs should be the size of your fist, and a serving of fat should be the size of your thumb.

6. Plan Ahead

One of the biggest pitfalls of calorie counting is not having a plan in place for meals and snacks.

When we’re hungry and don’t have anything prepared, it’s easy to reach for a convenience food that may not be the healthiest or most calorie-conscious option. To avoid this, try planning out your meals and snacks in advance. This can involve meal prepping on the weekend, or simply having a rough outline of your meals for the week so that you’re not caught off guard.

7. Allow for Flexibility

While counting your calories can be a helpful tool for weight loss, it’s important to remember that it’s not an exact science. There will be days when you go over your calorie limit, and that’s okay.

The key is to not let one “bad” day turn into a week or a month of unhealthy eating habits. Allow for flexbility and forgiveness, and try to develop a sustainable approach to calorie counting that you can stick with long-term.

8. Know When to Seek Help

While calorie counting can be a helpful strategy for weight loss, it’s important to note that it’s not right for everyone.

Some people may have a history of disordered eating or may be prone to obsessing over numbers, which can make calorie counting more harmful than helpful. If you’re struggling with your relationship with food or are feeling overwhelmed by the process of counting your calories, it may be worth talking to a healthcare professional for guidance and support.

9. Be Patient and Persistent

Finally, it’s important to be patient and persistent when it comes to weight loss. Losing weight takes time, and it’s not always a linear process.

There will be days when you feel like you’re not making any progress, and that’s okay. Keep counting your calories, stay committed to your healthy habits, and trust that the results will come with time.