Counting calories is the first step to lose weight. People who eat more calories than they burn eventually gain weight. Before counting your daily calories, you must know your daily calorie requirements which depend on various factors like gender, age, height, weight, and activity level.
For example, a 15-year-old girl who is moderately active requires approximately around 1800 – 2000 calories per day whereas a 22-year-old male who is moderately active require typically around 2400 – 2800 calories per day.
Now that you have found your daily recommended caloric value there are 2 things you can do.
Whatever method you choose, you will need a calorie-counting calculator and a diary to record.
SpendLessy is sharing with you some famous calorie-counting websites/ mobile applications to help you start your weight loss journey.
An all-in-one food, exercise, and calorie tracker helps you to track your macros with its easy barcode scanner and device integration. Whether you want to lose weight or gain some muscles, this calorie-counting calculator will help you in your journey.
It is quite easy to create an account. Enter your name, gender, height, weight, basal activity level, and your goal, and you will get access to data on around 18 million global foods.
Another top-ranked 100% FREE calorie counter app. It will provide you with a Food Diary to keep track of what you are eating and drinking, an Exercise Diary to record all the calories you burn and plan to burn, nutritional information for all foods, and lots of healthy recipes.
You can browse the caloric value of common foods:
It’s a brilliant app that is designed to ignite your excitement and efforts to reach your goal weight. It offers you some challenges that you can join right now.
Sharing with you some challenges that we like
If you choose this challenge, you have to daily before going to bed clean your sink, do one load of laundry, check your planner, and declutter for 5 – 15 minutes. The challenge duration is 14 days.
One more section about this app that we love is number the of calories burned with different exercises. Please read the table below and get an idea of how different physical activities burn different numbers of calories.
|
Light Intensity Activity |
Moderate Intensity Activity |
Strenuous Intensity Activity |
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|
Exercise |
Calories/hr | Exercise | Calories/hr | Exercise |
Calories/hr |
| Resting | 74 | Washing Car | 220 | Zumba | 514 |
| Desk Work | 118 | Boating | 220 | Climbing Stairs | 514 |
| Driving | 118 | Fishing | 220 | Power Jump | 514 |
| Showering | 147 | Walking 3/mph | 243 | Martial Arts | 514 |
| Sewing | 147 | Gardening | 294 | Snow Boarding | 514 |
| Reading | 147 | Table Tennis | 294 | Karate | 514 |
| Teaching | 147 | Volleyball | 294 | Aerobics | 514 |
| Cooking | 147 | Horseback Riding | 294 | Soccer | 588 |
| Shopping | 169 | Bowling | 294 | Tennis | 588 |
| Stretching Yoga | 184 | Skating 10/mph | 368 | Treadmill | 588 |
| Motorbike Riding | 220 | Badminton | 368 | Rock Climbing | 588 |
| Yoga | 220 | Basketball | 441 | Football | 588 |
| Ironing | 220 | Hiking | 441 | Hockey | 588 |
| Sauna | 220 | Trampolining | 441 | Roller Blading | 735 |
| Hanging Laundry | 220 | Netball | 441 | Running 6/mph | 735 |
| Washing Dishes | 220 | Skiing | 441 | Boxing | 882 |
| Scooter | 220 | Gym | 441 | Running 8/mph | 992 |
| Grocery Shopping | 220 | Tree Climbing | 441 | Running 9/mph | 1102 |
One of the top-rated weight loss applications. Track your water intake and make sure you are getting the right amount daily. With macros tracking, you will get to count your daily protein, carbs, and fats.
It is available for both Apple Store and Google Play. Sign Up for Free and set your goals, track your weight, and lose weight.
We have added various meals to the Lose it web app and we got the following results.
Egg, Scrambled w/ butter Large
Pancakes, Homemade
Oats Cereal w/Honey & Almonds
Coffee with milk and sugar
Salad Greens, Romaine & Iceberg
Chicken Coconut Curry
Rice, White, Basmati, Cooked
Soup, Mexican Style Tortilla, Chicken
Pizza, Cheese, Pan, Med, 12’’
Chicken Seekh Kababs
Drink, Lemonade
Donut, Glazed
Cookie, Chocolate Chip, Small
Whether you want to lose weight or maintain your current weight, you need to keep track of how many calories you are taking each day. You can use a food journal for recording, or you can use any online application.
Sharing with you an idea to create a food journal.
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Food Diary |
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| Full Name: Week: | |||||||
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Mon |
Tue | Wed | Thu | Fri | Sat |
Sun |
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| Breakfast | |||||||
| Lunch | |||||||
| Dinner | |||||||
| Snacks | |||||||
| Drinks | |||||||
This food diary will help you record everything you eat and drink in a week. You can also log your activity level and the exercises you do in a day. As per different research studies it has been seen that those who maintain their food journal daily often stick to their diet plans longer and lose weight quickly.
Below are some mouthwatering healthy food recipes that you can give a try:
Wraps are a great option if you want to take your healthy lunch at your workplace. They are delicious yet healthy. Choose a whole wheat wrap, add plenty of vegetables, and top it with your favorite sauce.
Spread your favorite flavor of hummus over the tortilla, and add veggies like spinach, avocado, carrot, cabbage, cucumber, corn, and any other you like. For protein, you can add some shredded chicken and a spread of cottage cheese.
Learn how to make healthy eggplant parmesan. We all love the crispy crust on the eggplant but to make a healthy version we are skipping frying instead we are going to bake them in the oven. Preheat your oven to 400F and coat your baking dish with olive oil.
Now take a shallow bowl and whisk 2 large eggs with 2 tablespoons of water. Now in another dish take 1 cup breadcrumbs, ¾ cup grated parmesan cheese, and some seasoning. Dip your eggplants first in the egg mixture and then gently coat them with the breadcrumb mixture. Now carefully put your plants on the baking sheets.
Spray olive oil on both sides and bake for 30 minutes. Meanwhile, take another bowl and add tomato sauce, basil, garlic, and crushed red pepper. Now layer your baked eggplant with sauce sprinkle some parmesan and ½ cup mozzarella and bake for another 20 – 30 minutes.
A one-pot pasta recipe that requires minimal cleanup is an ideal dinner option when you are in a hurry. Heat 1 tablespoon extra-virgin olive oil in a cooking pan now add ¼ cup whole-wheat panko breadcrumbs and 2 teaspoons minced garlic. Cook until your breadcrumbs are golden brown.
It will take around 1 – 2 minutes. Now transfer it to another dish. Wipe out the pan and add 1 tablespoon oil, add your boneless, skinless chicken breast cut into small chunks, add 1 teaspoon Italian seasoning, 1-4 teaspoon salt, and some minced garlic.
Cook until the chicken is softened, add 3 cups chicken broth, 1 cup chopped tomatoes, and 8 ounces whole wheat penne. Bring everything to a boil and let it cook for 20 minutes.
Meanwhile preheat your oven, when your pasta is boiled take out it in a dish and top it with ½ cup shredded mozzarella cheese and ½ cup shredded Parmesan cheese. Cook until the cheese is melted. Lastly, sprinkle your breadcrumbs and some basil.