Do you really need to count calories to lose weight?

calories Should you count calories or is it just a wast of time?

And can you lose weight without counting calories?

Well… I’m about to answer this question for you.

Let’s see what happens if you don’t count calories.

If you don’t count calories that means you don’t know how much EXACTLY you are eating.

And if you are trying to lose weight you probably don’t know how much you NEED to eat to lose weight.  And when it comes to losing weight, no matter how hard you exercise you won’t lose weight unless you eat the right amount of food. Because all the extra calories you are consuming are going to be stored in your body in the form of fat covering the muscle beneath it that you work so hard for.

See the thing is, our bodies are made differently. And what works for one person may not work for the other. The amount of food you eat or should eat depends on your gender, age, height and lifestyle. And it also depends on your bone and muscle structure.

The good thing is, it’s not easy to figure out how much food exactly you should eat, meaning calories. Just go to (it’s free!) fill out your info and get the results! You will know how much exactly you need to eat to lose weight.

Bottom line, if your goal is to lose weight than you should definitely count calories. But I’m not talking about getting obsessed about it. What you need to know is an approximate number of calories you need to eat to lose weight. And know how that amount of calories looks like.

Here is the example.

Let’s say you want to weight 130 pounds. (It doesn’t have to be this number, this is just an example)

You need about 1,268 calories per day to lose weight. (I have got this number from

So here is how ~1,268 calories day looks like:

Day 1.


  • 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg
  • 1 grapefruit


  • Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
  • 1 mini whole wheat pita
  • 1 pear


  • 3 ounces broiled or grilled flank steak
  • 1 baked sweet potato with 1 teaspoon light margarine
  • 1 cup steamed zucchini
  • 1/2 cup pineapple chunks in juice

Day 2.


  • Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon


  • Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
  • 1 banana


  • 4 ounces steamed shrimp
  • 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
  • 3 cups spinach, steamed
  • 1 low-fat frozen fudge bar

Day 3.


  • 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana
  • 8 ounces fat-free milk


  • Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices
  • 10 baby carrots
  • 6 ounces light yogurt mixed with 1/2 banana


  • Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
  • 3 cups spinach, steamed
  • 1 medium appleSo here you go. Here is how your daily meals will look like if you are someone who wants to weight about 130 pounds and eat about 1,268 calories per day.

Feel free to use this menu and modify it depending on the amount of calories YOU need. If f you want to learn more about what types of food you should be eating and why download my FREE weight loss report Drop Two Sizes”  and start losing weight today. 

And don’t forget to follow me on social media for the latest tips and weight loss tricks.

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Thanks for reading!


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