Seven ways to get calories under control

Dr. Helen Delichatsios is an assistant professor of medicine at Harvard Medical School and an advisor to Harvard Men's Health Watch on the science of healthy eating. We asked her to share some of the basic steps that have helped the people she treats get their calorie intake under control and start to lose weight.

1. Target calorie-dense foods:

Reduce calorie-dense foods like soft drinks with
1.1 added sugar,
1.2 baked goods,
1.3 caffeinated beverages sweetened with sugar, and
1.4 alcohol.

"People aren't always aware of the calories they are getting from snacks or drinks," Dr. Delichatsios says. "For example, alcohol is a major source of calories, especially for men."


2. Start an exercise routine you can maintain:

Being able to maintain the routine is the key, not just the amount of exercise.
保持做体操的习惯，每日的例行是最关键的举动，不是运动量。

"Even if it's once a week, it's good to have that for weight control," Dr. Delichatsios says. Make it part of a general effort to increase movement in your life. In addition to working out at the gym or walking, what you do the rest of the time is important, too.

3. Think about where your next meal is coming from:

Unplanned meals often turn out to be less healthful ones.

People who have trouble planning daily meals can try incorporating pre-packaged replacement meals, such as the microwavable frozen meals many people eat for lunch at work. "That way at least you know how many calories you're getting," Dr. Delichatsios says.


4. Keep a food diary:

Keeping a detailed account of everything you eat for some period of time helps to build awareness of calorie intake. It's also a good basis for nutritional counseling and planning with your doctor, Dr. Delichatsios says.

5. Establish a calorie budget:

It helps to think about calories the same way you think about your finances—as a limited resource, Dr. Delichatsios notes. "If you overeat at one meal, eat less at the next one."

6. Pick a diet you can stick to:

The most important thing for beginners is to choose a diet plan that you think you can follow long term,
Dr. Delichatsios explains. "It matters less what you choose if it will get you jumpstarted—hopefully with healthful principles that you can maintain."

7. Get nutritional counseling: 

You can get information, advice, and support from a variety of sources, whether it is a one-on-one with your doctor, a visit with a dietitian, or participating in a formal program (either in person or online) like Weight Watchers.