When it comes to losing those excess lbs, the simplest technique would be to count calories. However, recent studies have discovered that most dieters greatly undervalue the quantity of calories they are eating, leading to unnecessary weight increases instead of weight loss.
This situation is triggered by 2 factors - the false representation of calories on ingredient lists and our own internal lies about the snacks we eat.
For example, how often have you forgotten to include a muffin to your daily consumption persuading yourself that its calorie value is inconsequential or have ignored the amount of coffee or fruit juice you have consumed during the day?
Without even being aware of it, many of us are sabotaging our diets simply by not recognising what we are ingesting. What can I do to stop this?
To achieve lasting, safe fat loss many dietitians suggest ingesting no less than 1,200-1,500 calories a day. This supplies your body with enough nutrients to function whilst encourages it to burn your existing fat stores to make energy and thus support you to lose those excess lbs.
But what else should you be doing?
1. Maintain a food diary - to make sure you are not accidentally eating more calories than you think, consider writing in a food diary where you can account for all you eat and drink, alongside the amount of calories each includes. Food journals are a superb way to spot the weak areas in your diet and recognise your triggers.
2. Teach yourself - not all calories are healthy calories, so even though you may think you are eating only 1,500 calories a day, if these nutrients are themed on processed foods which are high in fat and sugar, this can damage your weight loss. In addition, whilst wholemeal pasta, rice and potatoes etc are recommended for diets; if you do not workout often enough to burn off these carbs, these calories will be changed into stored fat that is harder to get rid of.
3. Read the label - even though not all products, such as fruit and vegetables, contain calorie statistics, it is still possible to analyse the calorie amount of all your favourite foods thanks to the internet. The trick is to remember to look at all your foods, and properly calculate the calories in all of your portions/drinks. Approximating these figures will cause you to unconsciously underestimate them, and let you eat more than you think.
4. Measure your portions - the majority of product labels nowadays tell you how many calories there are in the complete meal on top of per a 100g individual size. Even though these indicators on portion sizes are useful, unless you know the exact weight of what you are ingesting, it is easy to let yourself ingest more but make yourself believe you have eaten their recommended portion.
This is where swapping pre-cooked processed foods for freshly made dishes is useful. By cooking all your meals from scratch, you can monitor exactly how much you are consuming and take control of your calorie intake. Similarly, by cooking for yourself you can learn more about portion sizes and the real weight of products.
Author : Michelle Jane Kulul