How to count your calories

Posted on sustenance and tagged Nutrition, Calories, Healthy Eating, Lifestyle, Wellness, Food

One way to lose weight is to reduce calorie intake. But you have to be careful that you do it right. Learn here how to count your calories correctly and see the benefits it can have for your weight loss.

Knowing how to count calories is a fundamental aspect of weight loss. We all make mistakes when it comes to losing pounds and this can often set us back. By learning how to count your calories correctly, you can put your diet monitoring into practice every day — and soon become part of your daily health planning. Before we move on, it would help if we knew exactly what we're talking about...

What exactly are calories?

Calories are measured based on the energy levels provided by the food or drink you digest. This energy is used for exercise and everyday activities — unburned calories are stored as fat. It's the remaining calories that can lead to weight gain and obesity, which is why it's important to watch out for excess calories. The more we eat, the more weight we gain - it's easy. By controlling the daily calorie intake and the correct burn ratio, the weight finally decreases.

How do I correctly calculate the calorie intake?

Say hello to your new best friend — the calorie calculator. There are so many apps out there that take you step-by-step through counting calories. MyFitnessPal is one of the best programs that gives you a breakdown of food intake, logging activities, and counting your calories as you log each of your foods. It also calculates how many calories you should eat daily based on your weight, height, and activities. Of course, you don't need an app. A Holmes Place Personal Trainer can help you create a tailored diet plan for you that shows you how to count your calories and helps you burn fat.

What can I do to stay motivated with my calorie counting?

We all have bad days when it comes to weight loss and that often leads to giving up. Ask others to encourage or otherwise support you — maybe see if a friend or work colleague would like to eat healthier with you? You could also use a material object to work towards it — maybe treat yourself to the gorgeous swimwear you've been craving since the start of the new season when you reach your goal? There are also tons of motivational apps that act as virtual personal trainers and dieticians, urging you to keep going.

How many calories should you eat?

It depends on many factors, including gender, age, height, weight, and activities. If you focus on calorie control as part of a healthy lifestyle, then you don't have to reduce your calorie intake as much as someone who counts calories to lose weight for health reasons.

Do I really have to weigh and measure food?

You must pay strict attention to the size and weight of the food portion if you want to lose weight. Some people believe the myth that eating large amounts of vegetables won't necessarily give you more weight. This is known as “portion distortion” and is of course incorrect. Hidden calories can all contribute to your waistline and increase your chance of cardiovascular problems, diabetes, and blood pressure complications. Using kitchen scales or measuring cups can help you weigh the right amount of each food — if you're using a calorie calculator, then your app should guide you through them. For example, if you've prepared pasta and sauce, the calculator needs to know the specific ingredients and the weight of each ingredient to calculate your calorie intake.

How can I get calorie counting to work for me?

When counting calories, remember that it can make a big difference in your life — especially for the period when you're trying to lose weight. That means taking time to plan meals, prepare ingredients, read labels, and eliminate any temptations when needed. Getting active will help burn extra calories, so sign up for fun workouts that are right for you. From martial arts to aerial yoga, take a look at the wide range of Group lessons at Holmes Place. We offer something for every age, gender and level.

Posted on sustenance and tagged Nutrition, Calories, Healthy Eating, Lifestyle, Wellness, Food.