If you are in the process of planning a diet, then it is important that you plan out how you are going to effectively lose weight. If you just try and randomly eating less, and throwing in a bit of exercise, you are most likely not going to lose weight. The main problem with this sort of dieting is that you will never really know how many calories you are consuming, nor burning, and that's a major issue. Without knowing how many calories you are eating every day, you will have a very difficult time losing weight. Most fitness experts will suggest that you be more diligent about this and track your calories. Here's how to do that.
1. A TDEE Calculator
The first thing you need to do is determine what your total daily energy expenditure is. You can do this using any of the free online TEDD calculators. Once you input things such as your age, height, weight, and activity level, you will get the total amount of calories that your body burns in a day. Now, it's an approximate, but it is better than guessing. Working off of this number, you will set a daily caloric deficit. Most people suggest not going lower than a 500-calorie deficit. Anything more than that will result in dramatic weight loss, but it might be too fast and include muscle, and not just fat.
2. A Food Scale
The other thing you will need is a food scale. This is important because you will want to weight out your food. You can't estimate by eye when you are dieting. An ounce of cheese, an ounce of almonds, and other things need to be measured exactly. The food scale is a really simple item to use. You simply place a plate on the scale, zero it out, and then weigh the food when you place it on the scale. This will allow you to know exactly what it is that you're eating in regards to calories.
3. An All-In-One Wellness App
Finally, you need an all in one wellness app. You should use this because it will let you track your calories exactly. What you do is set a goal for your daily calories and then input food each time you eat. An all in one wellness app should have the ability to track your macros as well (protein, carbs, and fat). It's important to track your protein so that you know you are hitting your protein goal (which you will get from the all in one wellness apps suggested macro calculator). You can get this app for your phone and then never worry about going over in calories again.
For more information on how to buy all-in-one wellness apps, contact your local wellness clinic.