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If you eat the same number of calories you burn, your weight will stay the same. And eating fewer calories than you burn will lead to weight loss.
But it turns out our bodies are more complicated than a calculator. For example, eating less can slow your metabolism (the process of getting energy from food) and have a variety of different effects on tissues of your body beyond just fat and muscle mass.
This can make it harder to lose weight in the first place. Plus, our body does not digest and use all foods in the same way.
So, in an effort to take in fewer calories than you burn, can counting calories really lead to a lower number on the scale? Here’s what you need to know.
Counting calories or tracking what you take in versus what you burn is something you can do in a variety of ways. You can use electronic apps, a journal, or a loose mental tally of each day.
When it comes to weight loss, tracking calories typically means watching the amount of calories you’ve burned beyond what you’ve taken in.
Generally speaking, consistently eating fewer calories will result in weight loss for many people. So, does calorie counting work? Yes, under the right circumstances.
Not only does calorie counting help you watch how many calories you take in, but it can also help:
- Identify patterns in your eating
- Reveal hidden calorie sources
- Teach you how to control your serving sizes
- Meal plan and shop
One study from 2019 in the journal Obesity found that writing down what you eat increases weight loss. The idea is that once you’re more aware of what you’re putting on your plate, you’re better able to make informed changes.
But when it comes to losing weight, the quality of calories, not just the quantity, determines success, said Laura Burak, a registered dietitian based in Roslyn, New York, and the author of Slim Down with Smoothies.
Compare the 500 calories you might get from a sugary doughnut to 500 calories from a big, leafy green salad. The salad is topped with an egg, a quarter of an avocado, three ounces of chicken, and a drizzle of vinaigrette dressing.
Since the salad is lower in sugar and higher in protein and fiber, it won’t spike your blood sugar in the way a doughnut will. Plus, the salad has disease-fighting nutrients that boost health. And the fiber in the salad will help keep you fuller for longer.
In a 2018 JAMA study, researchers found that when people ate less highly processed foods, they lost more weight than their peers who counted calories. The people who lost more weight opted to fill up on more vegetables and whole foods without ever watching how many calories they took in.
“When you focus on quality foods and learn how they’re working for your body, you will naturally begin to take in less calories overall,” said Burak.
And if you’re counting calories, your totals probably aren’t as exact as you think. That’s because the Food and Drug Administration allows for a 20% margin of error on the calorie counts listed on nutrition facts panels.
Instead of aiming to restrict calories, think about all the good things you can add to your plate (and your life) with these five reasonable resolutions. These daily goals will help you shed pounds in a healthy and sustainable way. And keep them off, too.
1. Eat four or more different types of produce
“No matter what’s going on in your life, aim to get at least two foods that look like a fruit or vegetable into your day,” said Burak. That could take the form of berries with breakfast and a salad or veggie soup with lunch.
Nutrient-dense fruits and vegetables to keep in mind include:
- Blueberries
- Kiwi
- Mango
- Bell peppers
- Dandelion greens
- Watercress6
A 2021 Circulation study suggests that about five servings of fruit and vegetables a day (three servings of vegetables and two of fruit) is the magic number for weight loss. That’s because vegetables are low in natural sugars and calories.
2. Drink half your body weight in ounces of water
One of the most important components of weight loss doesn’t have anything to do with food at all. It’s about hydration.
“Most of us are chronically dehydrated,” Burak said. “Water is involved in every process in your body. And it keeps you full and your hunger in check.” That’s because our brains often confuse hunger and thirst, she said.
Research notes that proper hydration is even linked with a lower risk of long-term (chronic) diseases such as heart disease, high blood pressure, diabetes, and dementia. Why? Well, along with supporting many other cellular functions, drinking enough water keeps the level of sodium in your blood within a safe range.
Everyone’s hydration needs can vary depending on factors like age, sex, and activity level. Plus, you get about 20% of your recommended daily water through the foods you eat.
Current guidelines suggest adults drink between 9 to 13 cups of fluid daily (women on the lower side, men on the higher side) to meet their hydration needs.
Thank about tips to boost your hydration, such as:
- Consuming foods with high water content, such as watermelon
- Carrying a water bottle with you for easy drinking
- Enhancing the flavor of your water naturally with lemon slices or frozen berries
- Placing water bottles around areas of the home you spend a lot of time in
3. Walk 10,000 steps
Walking at least 10,000 steps per day is a boon for your longevity and weight-loss goals. Some people use a wearable fitness tracker or an app on their phone to stay accountable, while others just aim to get more activity during the day.
“Set a goal to move more in general,” Burak said. For you, that could mean parking farther away from a store, taking the stairs, or taking 10-minute walks during a work break. Blocking out time for it in your schedule can also make it more likely to happen.
The more you move, the more your body needs energy, but physical activity helps control weight in many other ways, by:
- Improving sleep quality
- Strengthening bones and muscles
- Supporting mental well-being
- Helping prevent long-term (chronic) diseases linked to excess weight, like type 2 diabetes
4. Make quality sleep a priority
Not getting enough sleep can make losing weight hard. It can change hunger hormones, boost stress levels, and drive you to seek snacks for an energy boost when you’re dragging, added Katherine Brooking, a registered dietitian based in Westchester County, New York, and Ridgefield, Connecticut, and co-founder of the nutrition-focused media company Appetite for Health.
So, what happens during the night could be leading you to hold on to excess weight.
Sleep needs are different for everyone. But experts suggest that most adults get between 7 to 9 hours of shut-eye or more each night.
According to a 2022 JAMA Internal Medicine study, every minute matters. People who have overweight and who usually slept 6.5 hours or less per night were asked to add over an hour to their snooze time. The result? They consumed an average of 270 fewer calories per day. That means they ate less without even planning to.
To improve your sleep hygiene, you could try:
- Keeping a regular sleep schedule
- Limiting contact with blue light before bed
- Making your bedroom cool, quiet, and dark
- Avoiding stimulants, alcohol, or heavy meals before bedtime
5. Load up on fiber
The U.S. Department of Agriculture’s Dietary Guidelines for Americans suggests that we eat at least 14 grams of fiber for every 1,000 calories we take in. That comes out to about 25 to 30 grams for most people, yet only 1 in 20 people in the United States meet this mark.
But stepping things up can make a big difference in your digestive health and your weight, Brooking says.
In a groundbreaking 2019 study, researchers found that eating more fiber per day was the single best determinant of predicting weight loss. And that was true no matter what they ate, including calories, carbohydrates, proteins, and fat.
Fiber is found in plant foods such as fruits, vegetables, whole grains, and beans. Here are some standout high fiber picks to add to your shopping list.
The number on the scale isn’t the only measure of health
Maybe your clothes fit better, or you’re less bloated, or you have more energy. Your weight can change by the hour, which is typical, said Burak. Through every up and down, remind yourself that the small steps you’re taking will add up over time.
“Better health and weight loss are not Amazon packages that’ll show up on your doorstep tomorrow,” she added. It takes time, effort, and patience.
For you, maybe that’s tracking calories or what you eat. For others, it can involve unlearning past habits and committing to a whole-body wellness approach for the long haul.
