It makes sense that reducing your calorie intake is essential if you want to lose weight. And you need to know how many calories you regularly incorporate to reduce your calorie count. It’s simple, but for many of us, it’s not.
Experts say there are definitely places to count calories, but it’s also accurate to note that it doesn’t work for all of us. But if you’re trying to create a calorie deficit to lose weight, it’s important to monitor your calories or intake in some way, says Eric Colombo, a dietitian at Ohio State University Wexler Medical Center.
“We need to track food intake in some way, but that doesn’t always mean calorie counting,” Colombo says.
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Benefits of calorie counting
Calories counts are likely to be unnoticed to patients who need a baseline to know how many calories they normally eat, and may not notice that they are adding many calories, including wine, cocktails, grazing, healthy but calories. Suitable for patients who know where they are. – Dense foods like nuts and dried fruits.
Colombo recommends doing metabolic tests to find your individual’s calorie needs. So you know how much you need to lose to lose weight. And if you have a week where you lose a significant amount of weight, consider replicating those diets so you can see more success in the coming weeks.
For your calorie count to be the most accurate, you need to do it directly after you eat and make sure you write everything down, and in the Physical Medicine and Obesity Medicine at St. Joseph’s Hospital Sonal Haerter, a doctor, says Medical Center in Phoenix, Arizona.
Haerter says calorie counts are not suitable for patients with a history of suffering from any form of eating disorder. “For these patients, it can cause obsessions and food anxiety,” says Haerter.
Maintaining a food journal with pen and paper is an old school way of calorie counting, then search online for calorie counts for food you eat. Many apps, including MyFitnessPal and Calorieking, can also help you track what foods you eat on your smartphone.
Mindful diet and part or ingredient control
If counting calories isn’t for you, consider other approaches like mindful diet. Here we use the hunger scale from 1 to 10. Colombo should try eating it when you turn 4 until you turn 4.
You can see too portionto understand that your stomach is just about the size of your hands, and often a portion size that is much smaller than you imagine. Vegetables should occupy half the plate, a quarter of the plate, carbohydrates should occupy a quarter of the plate, and high-fat food should occupy a small portion in the center of the plate. Or think of fat as dice size, vegetables as big as baseball, and protein and carbohydrates as decks of cards. This helps to keep calories down without counting.
Besides counting calories
It can also be helpful to make sure you are cutting down your hydration even if the water is water and does not contain calories, as hydration can be hidden as a starvation. “If you’re not drinking enough water, you might feel it hungry,” says Harter.
Also consider recording your emotional diet. “Are you really hungry or were you trying to fill that blank?” Harter says.
And what about when you find yourself most susceptible to being when you’re not hungry? For example, if you are likely to eat too much while sitting in front of the TV, consider setting a table for all your meals and paying real attention to your body’s hunger signals.
Losing weight is about keeping an eye on the calories you eat, and for most of us, you can’t reduce calories unless you know how many people you are taking in. Also, if you’re looking for a ticking scale, potion control is important.
This article does not provide medical advice and should be used for informational purposes only.
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Article source:
Our author discovermagazine.com Our articles use peer-reviewed research and high-quality sources, and editors review scientific accuracy and editing criteria. Check out the sources used below in this article.
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Eric Colombo, nutritionist at Ohio State University Wexler Medical Center
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Sonal Harter, Internal Medicine and Obesity Medical Physician at St. Joseph’s Hospital and Medical Center in Phoenix, Arizona
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Mayo Clinic. Potion controls for weight loss
Saranovak is a science journalist based in South Carolina. In addition to writing Discover, her work has appeared in Scientific American, Popular Science, New Scientist, Sierra Magazine, Astronomy Magazine, and more. She graduated with a Bachelor of Arts in Journalism from the University of Georgia Grady Journalism School. She is also a candidate for the Masters in Science Writing from Johns Hopkins University (graduation 2023).
