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Step 1
Search online for a free calorie counter that you like best. There are a variety to choose from and they all basically operate the same. Choose one that you think you will be able to use daily for the long term.
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Step 2
Register with the website you choose and enter your profile information. You will be asked to enter your height, weight, gender and the amount of weight you would like to lose per week.
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Step 3
Calculate the number of calories using the free calorie counter to determine how many you can safely consume each day to lose weight at the pace you have chosen.
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Step 4
Enter everything you eat into the food diary section of your free calorie counter program. Your calories will be tallied and generally the number of grams of carbs, fat and protein will be calculated too. Pay attention to these. Each meal or snack that you eat should be somewhat balanced to yield the best results.
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Step 5
Enter in any physical activity you do that day. Depending on the amount of calories you burn, you will gain some extra calories to eat for the day. This doesn't mean you should make bad food choices just because you have more calories. It's important to continue to eat healthy.
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Step 6
Weigh yourself weekly. Definitely no more than that or you will probably stress yourself out. It's important to make assessments to determine if anything needs to be changed in your current diet and exercise program.
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Step 7
Maintain your goal weight. Once you have lost the weight, continue using the free calorie counter to maintain your weight. Go back into your profile and update the information to show your current weight and then calculate the calories needed daily to maintain your weight.
