If you've made the New Year's resolution to get fit and lose weight, exercising alone isn't going to cut it.
In any healthy weight loss regime, eating the right amount of calories and nutrients is essential. Eating too many calories will make losing weight much harder, and eating too little won't give you the energy you need.
Knowing the amount of calories you should be eating and keeping track is a great way to ensure you're getting enough, and to help, Michael Mosley has explained the importance of tracking and how you can do it.
The diet guru and author of the Fast 800 often posts helpful weight loss tips on Instagram and his online blog. He says that in short, calorie-controlled diets do work - if you do it right.
The health specialist wrote: "Choosing to go on a low-calorie diet, like only consuming 800 calories per day, can be key for people who are either obese, managing type 2 diabetes, or metabolic syndrome. "
According to him, the biggest cause of weight gain is eating more calories than your body needs for energy.
By entering a calorie deficit, which involves burning off more calories than you're eating, your body can use excess fat for energy rather than getting it from the food you're eating - which leads to weight loss.
Michael added: "Although calorie-controlled diets can work, there are lots of things to consider when starting, like making sure you’re getting the right nutrients and eating the right foods."
How to track your calories
To help people begin their calorie-counting journey, Michael has provided some helpful guidance on getting started.
Plan your meals
As with any aspect of weight loss, planning is key.
Michael said: "It’s much easier to keep up with a calorie-controlled diet if you plan ahead and balance out the nutrients you will need to have enough energy throughout the day."
Also, knowing what you need to eat and buy during the weekly shop will make you less likely to purchase things you don't need.
Set your expectations
Losing weight isn't always a steady journey, and you might find that your progress stalls at times.
However, this is completely normal, as it's just your body adjusting to the changes you're making to your diet.
Eat foods that make you fuller for longer
Choosing to eat certain foods that are more filling means you're less likely to snack throughout the day.
Michael wrote: "When reducing calories, if you don’t choose the foods you eat wisely, you’ll become hungry very quickly.
"Make sure you add plenty of non-starchy vegetables to your plate (which are relatively low in calories) and prioritise protein and healthy fats."
Cut out snacks
Although it sounds difficult, ditching the snacks will make your calorie-controlled diet easier to follow.
Some snacks and drinks are very high in calories, and can also spike blood sugars which actually leaves you hungrier rather than satisfied.
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