Calories are a way to measure the energy content in food. Understanding calories and your body's needs can help you manage your health and weight.
Calorie counting is a good way to keep track of what you are eating and is an effective weight loss tool if done right. Calorie counting is slightly different from Slimming World, Weight Watchers (now known as WW), and other diet plans, which use points systems for tracking certain foods.
It can be hard to know exactly how much food your body needs. Calorie counting helps you set a specific goal which works for your lifestyle and track your food in that way.
Read more: Do I have a good relationship with food? Warning signs and when to seek help
What is calorie counting?
Calories are a way to measure how much energy is in the food and drink that we consume. Knowing how many calories are in food can help you eat the right amount for your lifestyle. Shop-bought food will state the calorie content on the packet.
A rough guide for how many calories you need is 2,000 for women and 2,500 for men each day. But this can vary depending on your age, weight, height, and activity level. You can work our how many calories you need by chatting to your doctor or a nutritionist.
How can calorie counting help you lose weight?
Calorie counting is a popular way to manage weight loss or gain. To lose weight your body must be in what is known as a "calorie deficit". This is when you consume less calories than you are using in the day.
Calories are used up by activity. The more you move your body the more calories you burn. Different types of exercise use different amounts of calories – you should take part in your favourite forms of exercise.
Counting calories helps you to make sure that you are in a calorie deficit. You can work out how many calories you need on the NHS website.
Diet groups like Slimming World and Weight Watchers (now known as WW) both assign points to foods, which are then tracked. The Slimming World plan is based on the energy density of foods, and how filling they are, rather than counting calories. Foods like fruit and vegetables are allowed in unlimited quantities and are not assigned any points. These foods are also typically low-calorie.
Tips for staying healthy when calorie counting
- Adjust your intake based on activity level. If you are exercising it is important to fuel your body. Take in extra food on days where you activity levels are particularly high.
- Turn off app alerts for calorie-counting apps. Apps to help you count calories can be really helpful but can also cause feelings of guilt or shame. Turning off alerts will help you track calories on your own time.
- Don't go too low. Any calorie deficit will help you lose weight. But eating too little can cause side effects like hair loss, low energy, and vitamin deficiencies. Make sure that you set a goal with a nutritionist or doctor that is realistic for your lifestyle.
- Prioritise food that you enjoy. Making sure you keep eating foods that you enjoy will make it easier to stick to the calorie goal you set for yourself.
- Look after your mental health. Take time to reflect on how counting calories is making you feel and if it is affecting your mental health. Make sure that you have someone to talk to about how you are feeling and prioritise your mental health.
