8 Consuming Too Many Calories

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. This is why you need to read up on calories and know how they relate to weight loss. You need to consider the energy content of the food

you consume (i.e. how many calories the food contains) when it comes to losing weight.

Calories are the energy in food. Your body has a constant demand for energy and uses the calories from food to keep functioning. Energy from calories fuels your every action. You need to work on the principle that some foods provide more joules to volume than others. By concentrating on energy density you need to consider what foods you eat as well as the amount you are eating. This is where calories and calorie intake are an important consideration in weight loss.

Portion control is an essential element of any effective dietary plan, especially when considering calorie intake. Various studies have shown that our portions have increased over the years and also that when we are presented with more foods on our plates than we require, most people will eat more without thinking of it.

General tips to help you reduce portion size and calories

  • Be mindful of the amount or size of your food portions.
  • Watch your plate size. As our portion sizes have increased over the years, so has our dinner plate size! Tip: use a smaller plate or bowl.
  • Save your leftovers and keep them out of sight (and grasp!). If you have cooked too much for a main meal, avoid the temptation to overeat by snacking on remnants.

  • Try eating a salad or vegetables before a main meal or making it a significant part of the meal (about half of the plate size). This will help you to feel full sooner as vegetables are low in calories and are also a good source of fibre which helps to fill us up.
  • Snack foods can be high in calories and can also come in large portion sizes. Hint: avoid high calorie snack foods and prepare full sized packages into smaller individual portion bags and containers. 

Next 7  Your Macronutrient Balance

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