The majority of people who want to lose weight, really do understand that if they burn more calories than they take in, they will.  The concept of knowing -- without much thought --  how many calories a portion of food has, can be daunting. 

With different metabolic rates, the amount of calories burned can differ between many people who are eating or drinking the same portion of food or amount of liquid.  What the whole calorie thing boils down to is:  Make an estimate of your daily caloric intake, then figure out how much you want to lose and after working it out on the computer or by hand, know how much less, and of what, you can eat every day. 

Another part of this is portion control.  For an average woman's daily intake of 1,500 calories, it should be spaced out into approximately 300 calories for breakfast, 400 calories for lunch, 500 calories for dinner and a daily 300 calories for snacks.

A person plotting out their new food plan may wonder -- how on earth do I keep track of and calculate how many calories are in what kind of food, and how large should the portion be?  There are calorie counters available but you can make your own at home for only the printing costs.  A little bit of research would be required to see how your favorite foods stack up, calorie wise, but going around a supermarket or even your own pantry, with one of those little audio recorders in your hand, talking to yourself, and making notes about the food -- that would work. 

Weed out the counts that don't interest you, make yourself up a little booklet with the common items in it, then pop that into your purse or briefcase.  After using your own or a purchased calorie counter, the knowledge about the calories in portions of food will come naturally and eventually, you may not have to look at your calorie counter tool at all.  Another little calorie reducing tip is to use lower calorie substitutes for calorie rich foods. 

You could check out plain yoghurt instead of sour cream, low fat cheese for regular, bake with a half and half (sugar and sweetener) mixture instead of pure sugar, and you can use olive oil (and excellent fat by the way) as a substitute for butter or even margarine.  Olive oil is a single ingredient food and besides being a lot healthier, is easier to keep track of, calorie content wise. 

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