Our experts have gathered the rules to lose weight without diet. First of all, it is important to realize that weight loss is impossible without deficiency of calories. But in order to organize the lack of calories, you should know how many calories there are in one or another product. For this purpose, the first thing you should do is learning to read the labels of the products you by in the supermarket. It is not difficult to count calories, but it is very essential for weight loss. One of the fundamental skills you need for losing weight is the ability to compare labels of different products and make a healthier chose every time you are going to eat.

Once you look at the label of the product, the first thing you see will be serving size. This figure indicates recommended snack or meal size portions. The measurement of the recommended portions may vary depending on the food type. They may measure liquid food in cups, but if it is bread – the measurement is going to be slices. Salad dressings are usually measured in small or tablespoons. But do not worry, this information is followed by precise amounts of grams, the serving contains.

FDA (Food and Drug Administration) made food manufacturers display such indicators as calories, fat, cholesterol, sodium and vitamins on the packages of food. Also you will see the Percent Daily Value indicator. This figure means the quantity of nutrients located in each serving of the food such as.

The amount of calories you daily consume is determined by the number of meals you eat. Normal adult needs about 2,000 calories per day in order to maintain his or her weight. Of course this depends on your physical activity, on whether you are breastfeeding or pregnant, on your age. But the figure of 2,000 is standard that allows some deviations.

However the food is not homogeneous by the number of calories. It is known that fruits and vegetables contain much less calories than pasta, pastries or salad dressings. That is why FDA developed a special classification for amount of calories food contains. The food which contains less than 40 calories is said to be low calorie; medium calorie is food of 40-100 calorie per serving and food containing more than 100 calories per serving is high calorie.

Thought you should take 2,000 calories a day, the intake of fat calories should be limited to not more than 30%. To explain this statement, let us consider an example. If you take 2,100 calories a day, the consumption of fat calories should be not more than about 700 calories, which make 30% of 2,100.

So, this was the most essential about calorie intake. Also it is important to consider other indicators on the label, including fat, cholesterol, and others. See the explanations about these important features further.