You should count calories to effectivelyly lose weight. You need to cut down on calories intake daily. To take off one pound per week, you’ll need to reduce calories by 500 per day. (One pound of body fat equals about 3,500 calories.) Try eating 250 calories less per day and exercising enough to burn 250 calories— like walking about 2.5 miles each day. That means you need to know how many calories were in that piece of lasagna or pizza or juice or beer, etc? (You can choose from thousands of foods!) How many calories did you burn walking this afternoon? And, how many calories do you need to maintain or lose weight?

For your rescue, there are many programs available online that help you with this (counting calories):

• [1] Calorie Calculator - How many calories and fat grams are in a serving of your favorite foods? This online calculator provides quick and easy answers to help you in meal planning and managing your diet. (Calorie Control Council)
• [2] Calculate your Daily Calorie Needs - Find the number of calories you should eat each day to maintain your current weight. (American Cancer Society)
• [3] Calories burned During Exrcise - Find the calories burned in a workout or daily activity. (American Cancer Society)
• [4] Nutrition Facts and Calorie Counter - NutritionData (ND) provides a complete nutrient analysis for any food or recipe, and helps you select foods that best match your dietary needs.

Software

• [5] NutriGenie Calorie Counter
• [6] FitDay PC Diet and Nutrition Software