Can I count calories without weighing my food?

Yes. Use labels whenever there is one, measure a few common foods once with cups or a scale to learn what a portion looks like, then estimate by eye after that. Your estimates won't be exact, but logging consistently matters more than precision: people who keep a record of what they eat tend to lose more weight than people who don't.

1. Use the label. Packaged food lists calories per serving. Check the serving size first, then how many servings you ate.
2. Calibrate once. Measure your usual bowl of cereal, scoop of rice or pour of oil once, so you know what it looks like.
3. Use your hand as a guide. A palm-sized portion of meat or fish is roughly one serving of protein; a cupped hand is about half a cup of rice or pasta.
4. Log it right away. Write it down or tell your assistant as you eat. Memory at the end of the day misses snacks and drinks.
5. Check your trend. Watch your weekly average weight. If it isn't moving the way you want after a few weeks, adjust, whatever your estimates said.

The habit beats the scale

A review of 22 studies on self-monitoring found a consistent link between keeping a food record and losing weight. None of that depends on a perfect gram count. It depends on writing things down day after day.

Where calories hide

• Oils and butter: a tablespoon of oil is about 120 calories.
• Drinks: juice, soda, coffee drinks and alcohol add up.
• Sauces and dressings: a couple of spoonfuls can match a small snack.
• Bites and tastes: finishing someone’s fries still counts.

If counting starts to feel stressful or takes over your day, take a break and talk to a professional.