Do’s & Don'ts of Calorie Counting
Calories in food equip our bodies with the energy it needs to function. When we consume food, calories are broken down to release this energy which our bodies either use immediately or store for later use. Calories are important for one’s health, which is why an excess or a lack of caloric intake is detrimental.
Eating too much, for instance, can lead to obesity, which in turn can result in diabetes, heart disease, and high blood pressure. Unfortunately this is a huge problem in the USA with more than one-third of adults in the country obese. This is where counting your calories plays a significant role.Calorie counting is essentially measuring your calorie intake per meal and is seen as an effective way to manage weight and maintain a healthier lifestyle. Though calorie counting seems like a pretty straightforward concept, there are still some things you have to be aware of. Read on to learn about the dos and don'ts of calorie counting.
Don’t depend on your memory
Today you can easily track your food intake, be it in a journal or on a phone app. In order for calorie counting to work this needs to become a habit and it is highly recommended that you do it immediately after a meal. If you try to remember everything you’ve eaten at the end of the day, or even the next day, chances are you might forget exactly what you ate. This will then lead to inaccurate data which can easily disrupt your whole weight loss plan.
Do factor in nutritional values
Certain foods and drinks are high in sugar, fat, and alcohol content, and contain little to no nutritional value. These are called “empty calories”, which can't be converted to energy and will only be stored as fat. Calorie intake isn’t simply about quantity, you also need to think about quality. For instance, 200 empty calories is not the same as 200 calories from nutritious food. If you just focus on the numbers you can easily find yourself putting on weight. In order to keep on track, it is best to follow a weight loss program that focuses on providing you with a healthy and mixed diet. High-fiber fruits, lean proteins, and whole grains are the foods you should be consuming.
Don’t forget to track your body measurements
While you should take down your starting weight as a reference point, it’s equally important to jot down all your measurements. When you first start counting calories, you may not see significant improvements on the scale. This, of course, doesn’t mean you aren’t burning fat, but it can be disappointing to see minimal to no changes. Don't worry as body composition varies from person to person. This is why you should measure your biceps, chest, hips, thighs, and waist, especially if you are doing an exercise program alongside your calorie counting. These measurements will allow you to observe changes in your body more accurately and can also boost your motivation in sustaining a healthy diet.
Do utilize kitchen scales
Kitchen scales enable you to count your calories more accurately. Not to mention, they teach you to determine the exact portion size for you. To become more aware of how many calories are in the food you eat, weigh each portion on the scale. All food items come with calorie amounts on the label, or you can use an app to check, so using a scale will allow you to know exactly how many calories are in each meal.
Don’t underestimate portion sizes
It’s crucial to not underestimate portion size, as portion distortion can lead to weight gain. Increased portion sizes have even contributed to rising caloric intake and the obesity epidemic over the last few years. As such, be mindful of measuring and weighing your meals. It might also help to prepare your meals in advance. Meal prep gives you complete control over creating well-balanced meals and allows you to accurately count the calories for each meal.For more insights on fitness and health, do read the latest posts on Editor’s Beauty.
