While the number of calories needed to lose weight varies from person to person, this article outlines some things to think about when counting and managing your calorie intake as part of your weight loss strategy. Despite all the fad diets out there and new weight management strategies coming out, losing weight is still a simple matter of calorie intake v. calories burned. Successful and lasting weight loss always comes down to calorie management.

What is a calorie?

A calorie is a unit of measurement regarding energy in foods and beverages. Calorie intake is, of course, essential for survival, as the food and drinks we consume become the fuel our bodies use to function. Regardless of the source, the calories you consume are either converted to energy or stored as fat. Stored calories will stay with you as fat until you use them. Your body will take advantage of these stored calories only if you reduce your calorie intake or increase your calorie requirements through increased activity.

Calorie counting and weight loss

This brings us back to the question of calories needed to lose weight. Although counting calories is a somewhat tedious process, it can help you achieve your weight loss goals and manage your weight. The important thing is not to starve or risk malnutrition. The healthy approach is a slow and steady plan that incorporates dietary changes and regular physical activity. The general rule of thumb is that one pound is equal to about 3,500 calories. So if your goal is to lose one pound a week, you’ll need to either decrease your calorie intake by 500 per day or increase your calorie burn by the same amount.

Tips to reduce calories

The following suggestions may help you lower your calorie intake as part of your weight loss efforts:

drink more water– Drinking an eight-ounce glass of water with meals can help you feel fuller so you eat less.

eat smaller portions– Many people enjoy weight loss success without feeling too deprived by simply eating less of the foods they enjoy. In fact, many of your favorite foods may offer “light” or portion-controlled versions.

Substitute high-sugar beverages for water– Soft drinks, some fruit juices and other sugary drinks often contain very high amounts of calories.

Reduce the condiments– Reducing or eliminating condiments and sauces can dramatically reduce your calorie intake, as these are often high-calorie items.