When it comes to weight loss many experts agree that it comes down to how many calories you burn and how many calories you consume. To lose weight, dieticians generally agree that you need to consume fewer calories than you burn.

So how do you find your ideal ratio? One theory is to increase your daily exercise, which will burn more calories. But, you still need to monitor how many calories you are consuming. You also need to be aware that the more exercise you do, the hungrier you will feel. Be careful not to consume more calories, otherwise you will notice very little difference.

It is generally recognized that the first step in weight loss is to cut your calorie in take. However, you must be careful not to "crash diet" and cut your calories quickly. You may initially experience a rapid weight loss by using this method, but you may also become nutrient deficient. Here are some tips on how to cut calories the smart way.

1. Keep a food diary

The first step in losing weight is to keep a food diary. Record your daily food intake and calculate the caloric value of all food consumed. The Internet has some great tools that will help you keep a food diary. There are even websites devoted to counting calories. These sites allow you to enter the food, and the website will calculate the total calories you will consume when you eat that food.

2. Speak to your physician

Because we are all different, it is very important that you speak to your physician before you start reducing your calorie intake. Your physician will be able to take into account any health issues and advise you on the exact amount of calories you should consume in order to lose weight. This will result in you slimming down faster without the side effects of "crash dieting".

3. Concentrate on nutrient-dense meals

What are nutrient-dense meals? They are meals that pack a lot of nutrients into your diet without increasing the calories. Unlike junk food that contains a lot of calories with less nutrition, nutrient-dense meals have plenty of nutrition and fewer calories.

Quite simply, nutrient-dense meals contain more nutrition per calorie compared to junk food. Some examples of nutrient dense foods include:

• Vegetables - spinach, tomatoes, and avocados

• Whole grain - brown rice, oats, millet, and whole grains

• Nuts and seed - pumpkin seeds, walnuts, sunflower seeds, and almonds

• Fruits - pineapples, bananas, apples, oranges, and strawberries

4. Begin small

Diets often fail because individuals start to big by altering everything at the same time. This will cause you to feel overwhelmed and discouraged by how hard weight loss can be. Instead, start small, pick a couple of things to change and then as you gain confidence, introduce some more changes.

Here are some examples to get you started:

• Substitute butter or margarine with essential olive oil products.

• Substitute white sugar with a healthier sugar product.

• Eliminate one food or drink, such as sugar-sweetened, carbonated drinks or French fries.

5. Restaurant tips

Instead of missing out when you go out to a restaurant, try reducing the amount you consume. Instead of ordering a main meal, try ordering an entree. When you order a salad, ask for the salad dressing on the side. As you consume your salad, dip it into the bowl. This will ensure that you consume less salad dressing with your salad. This technique can also be used for desserts, such as pancakes and maple syrup.

You also need to watch out for high calorie beverages, such as lemonade and other fizzy drinks, or specialty coffee drinks. When dining out it is often smarter to stick with water.

So, next time you want to lose weight, try one of the strategies we have discussed, and start losing weight the smart way.