What you need

• Counting calories is a relatively simple process that requires only a notepad and pencil. Nutritional planners and organizers can make it easier to keep all of the data in a neat and organized place, but they aren't necessary.
  
  

What to do

• The simplest key to losing weight is to remember the formula "less in then out" or the more mathematical version: Caloric expenditure greater than caloric intake equals weight loss. This simply means, eat less then you burn off. Calorie counting can help make sure that the caloric intake is lower then the caloric expenditure so that you can lose weight.
  
  To count calories, look at a basic nutritional label and read off the three major components: protein, fats and carbohydrates (all in grams), and list the numbers on the lefthand side of the paper. Multiply the "protein" number by 4, the "fat" number by 9, and the "carbohydrate" number by 4. This will convert grams of protein, fats and carbohydrates into calories of protein, fats and carbohydrates.
  
  Knowing the numbers of calories and grams can be helpful if following a specific diet plan that restricts certain nutritional aspects such as carb intake or fat intake.
  
  Repeat this process for each food or drink consumed and total it at the end of the day. Keeping track specifically of what you eat and how much you eat can help you lose weight.
  
  One pound is equal to 3,500 calories, therefore cutting back 500 calories a day (if currently maintaining body weight) will result in one pound of weight loss a week.