Know Your Foods

• One of the keys to being successful in dieting using calorie counting is to be aware of the calorie, fat, protein and carbohydrate content of various basic foods. When you are out at a restaurant or eating any food which doesn't have a conveniently placed nutrition fact label, you will need to estimate the calorie count of the meal. To do this, study and memorize the calorie content of foods, or create a small portable cheat sheet that you can take with you to estimate calories. After getting into the habit of counting calories, you will naturally get better at picking lower-calorie foods.
  
  

Keep a Journal

• Calorie counting is most effective when you take the time to record all the food you eat and how many calories you consume each day. By keeping a consistent record, you can go back and observe trends in your eating habits and institute positive changes in your diet. For instance, if you don't track all your calorie intake, you might forget snacking, which can add up over time.
  
  

Weigh Yourself

• Counting calories is a great way to keep track of how much energy you need to burn to lose weight, but if you focus only on the calories and not on the weight itself, you might lose sight of your ultimate goal. Weight yourself at a the same time every day, and record the weight in your calorie journal. As you gather more data, you will begin to see whether your calorie consumption is low enough to cause weight loss. If you are not losing weight, you should either reduce your calorie count for each day or increase the amount of exercise you are getting.
  
  

Eat Healthy Foods

• While counting straight calories is useful, it also matters what types of calories you are eating. Calories from refined sugars and fatty foods may slow the metabolism, resulting in less overall calorie burning. It is best to eat lean proteins and complex carbohydrates. Fish, whole grains, fruits, vegetable and nuts are healthy foods. Sweets and desserts should be avoided. The time of day that you eat also affects metabolism. It is helpful to eat a larger healthy breakfast to jump-start your body, and eat a smaller dinner, since food consumed late at night is usually not burned immediately.