Can Tracking Your Calories Help Lose Weight

“Jordan… PLEASE tell me how to lose weight without counting calories!” I hear this question all the time and yes I know, counting calories sucks hippogriff feet. It’s not fun and it does take some extra work. Good news is I can help you learn how to lose weight without counting calories. Let’s do this.

On the other hoof, you don’t need to count calories.And, candidly, I’ve always viewed “nutrition mastery” as being able to eat intuitively without tracking. That’s why I don’t count my calories anymore. I did meticulously for several years. But now I can look at any plate of food and guess how many calories it has within 50-100 calories.

What I have in this graphic is one of the methods I use for people who want to lose weight without counting calories. Sometimes they hate tracking and prefer this instead. Other times, they use this when traveling or going on vacation to stay on track.

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Ideally, you’ll use it as a fat loss “cheat sheet” to give a new method a shot and see how well it works for you.

Because listen, there’s no “right” or “wrong” way to go about all of this. The key is to find what works best for YOU and run with it.

I’m gonna tell you, that in order to get to a point in which you can reach Dumbledore status, in which you can learn how to lose fat without counting calories, you must first learn how to count calories.

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A lot of people will say, “You don’t need to count calories. You should just intuitively eat and you eat how you feel, listen to your body, yada yada.”

But the thing about that is, that’s actually what dumbledore status entails. And the people who say that have usually counted calories for years to begin with.

A lot of them were figure competitors, bodybuilders, etc. As people who’ve counted calories, they did it to a point in which they did it obsessively and then they were like, “we shouldn’t have to count calories, let’s eat intuitively.”

What It Means To Count Calories

But the reason they know how to eat intuitively is that they’ve learned how much they were actually eating and what works for them in the first place.

And you might be wondering, “well, Jordan, how come I can’t just do intuitive eating? I see people talking about intuitive eating all over Instagram!”

A lot of these people telling you that “you should just do intuitive eating, you shouldn’t be calorie counting” are coming from a place of having calorie counted. They’ve developed that skill, they did it for a long time, and then they learned how to intuitively eat.

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So my point is, you must figure out what works for YOUR body and take the actionable steps to learn how to lose weight without counting calories. You must understand how to gauge what your eating and if it will result in a calorie deficit. And in order to do that, you must understand how to count calories and once you do, you can intuitively eat the sh*t out of whatever you want. You got me?

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkYou want to lose weight?  So do I. But why do you want to lose weight? Find your reason, make it your motivation and remind yourself of your goals. Are you worried about your health?  Do you wish to be more active and fit? Perhaps you want to build in the confidence you have been missing and this is your first step.

For me the motivation is simple;   I have a new daughter and I want to be a part of her life.  While there is a history of diabetes in my family, but there also seems to be a history of weight gain.  I get to break the trend!

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What many of us tend to forget is that calories are not the enemy.  They are more like the friend we take for granted.

Calories are energy!  We use this energy every day when working, playing and even resting. How many calories we use is based on so many factors including age, weight, gender and, of course, how active you may be.

As with most fitness plans, calorie counting, or at least tracking your calories in food versus your calories burned estimate, will go a long way to reaching your target weight.

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The healthiest way to lose weight is approximately a pound or two every week.  This requires patience and planning. The fad diet, the quick fix, may kick-start some weight loss but time and again people put the weight back on when it’s only part of their diet plan.

It’s in the development of healthy habits that the weight comes off and stays off.  By controlling your intake of calories, and establishing healthier habits through nutrition and fitness, you can achieve a more healthy weight and maintain the physique you work hard to create.

That might be a treat of a glass of red wine with a few Hershey’s Dark Chocolate Kisses at the end of a long day. Ahhhh!

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While calories are useful to your body, there are some calories that are not unhealthy. By consuming processed foods, foods with refined flour and food that contains an abundance of added sugar, you are eating a lot of calories that provide almost no nutritional value.

This is commonly referred to as “consuming empty calories”. When this happens, you could be eating your daily allotment of calories, but not gaining anything nutritious or providing that sought after energy balance.

A calorie is the energy required to heat 1 kg of water by 1 degree Celsius.  And while there isn’t a perfect way to measure your calorie count, there are some great fitness trackers out there to help you understand the intake of calories, keep you aware of how much and how often you are eating while trying to achieve your fitness goals.

Best Calorie Counter Apps [infographics]

How to track calories easily: When I am not using a fitness tracker, I try to overestimate my caloric intake, and underestimate my calorie burn.

Different activity levels will burn calories at different rates. In one 30-minute workout, a 200 lb (~90kg) person can burn the following approximate number of calories:

We already covered how calories=energy.  It’s important to note that with a loss of calories comes a natural loss of metabolic rate.  To cut calories but keep your energy level up you will need to incorporate an exercise regimen.

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Since you are still reading this, you are interested in losing weight just like the rest of us.  And just like the rest of us, you will have to find what works for you. There isn’t a quick, easy magical process to shed pounds.  But, there is a really great benefit to earning it; once you reach your ideal weight, it will be easier to maintain that weight.

You will have given yourself the tools you need to create new habits, enjoy new levels of energy and live a happier day-to-day life.

Using these tips you may find that eating less isn’t such a bad thing.  You may find you are able to taste food better. You will be trying new and healthy foods, in some cases for the first time.  You will appreciate the next meal more and plan for it with gusto.

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I have created a very simple and minimal weight loss planner for you to download in any format you prefer (whether it’s printable PDF or editable Word). Grab yourself a copy here. It will hopefully help you keep your goals in mind, keep track of your progress and turn calorie counting into a daily routine.

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Our body utilizes the energy we obtain from food to power all of