noun: calorie; plural noun: calories; noun: cal.
the energy needed to raise the temperature of 1 kilogram of water through 1 °C, equal to one thousand small calories and often used to measure the energy value of foods.noun: large calorie; plural noun: large calories
We can all buy into “calories in, calories out”, but does that actually work? It may be surprising but the answer is not as simple yes or no. Per the new England Journal of Medicine’s report Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects, “…many people underreport their caloric intake, the degree of underreporting is greater in obese subjects.” So, calories in, calories out can work, but not if you’re fibbing about what you’re eating.
If your goal is weight loss it’s important to know the calories that you are eating and there are a number of ways to make sure that you’re eating to satisfy your hunger and energy/calorie needs.
1. Eat 5 to 6 small nutritious meals a day depending on your goals and needs.
2. Measure your portions. This is a bit of work in the beginning, but it will lead to knowing what a proper portion is.
3. If you’re using an app like MyFitnessPal or LoseIt! it’s easy to misrepresent the portion size you’ve eaten so use the barcode scanner.
4. Remember that when eating out that not every restaurant has correct calorie counts. In the beginning of your calorie tracking it may be best to skip eating out.
5. Avoid distractions that can make you forget the afternoon snack you ate by keeping a food journal.
6. It’s not all about calories, it’s important that you are eating adequate proteins, carbs and fats. For example choosing fruits and vegetables…you’ll get more for less - more satiety, less calories.
7. Start meal prepping for accurate portions.
If you’re still feeling overwhelmed some quick and easy fixes are eating smaller portions, choose foods that take more energy to burn and avoid sweets, and sweetened drinks.
If you’re still feeling overwhelmed by counting calories so quick and easy fixes are eating smaller portions, choose foods that take more energy to burn and avoid sweets, and sweetened drinks.
If you are trying those weight and you're not seeing any progress you may have just been underestimating your calorie intake. For guidance Contact Natatia about setting up a proper nutrition plan.
You may be thinking about losing some weight and did you know that what you eat has 80% to do with successful weight loss? It’s true, and one of the best ways to insure that you’re eating properly is to start tracking everything you eat and drink.
Start a food journal and reap the rewards! There are studies that show by keeping a food journal you’ll have more success of not only dropping the pounds, but also keeping those pounds off.
What happens when you starting logging what you eat and drink?
1. You’ll create awareness. Our days are full of shuffling work, family, pets and friends this makes it easy to mindlessly eat. Once you start logging every meal, snack and drink you’ll gain yourself some perspective.
2. You’ll keep yourself accountable. Once you start logging everything you put in your mouth you may just think twice about eating it.
3. It’s eye opening. Once you review your food journal you may just find that you’ve consumed far more calories than you guessed. This allows you to spot your weaknesses and improve your eating habits.
4. It’s encouraging. The longer you log the more information you’ll have about your eating habits and how they’ve changed. Give yourself a pat on the back!
Are you onboard but not sure on how to start your food log? Here are some ideas to get you started.
1. You may want to choose an actual notebook and write in it, or you may choose an online app like MyFitnessPal and LoseIt!. Or pull out your smartphone and take a picture!
2. If you’re writing in a notebook it may be helpful to record the times you eat and how you’re feeling. This can give you insight to why you chose to eat what you ate.
3. Be sure to keep track as you have that snack, meal or drink. It’s easy to forget what you ate and how much at the end of a busy day.
4. Don’t fib. This is about your health, track everything you eat and drink, even a small bite or a sip.
5. Don’t worry about calories, be aware, but don’t obsess. Commit to your food journal first then move to calorie counting once you’ve established the logging habit.
Once you’ve determined your weaknesses with your food journal you can start implementing eating less and eating MORE of what is healthy for you. Indulgences are to be expected and even enjoyed, just be sure to include more fruits, veggies and good proteins in your weekly menu. If you’re feeling challenged when it comes to eating the right foods, set up a consultation with Natatia. Natatia can assist you in putting together a nutritious and tasty meal plan!
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!