As human beings we love to eat all the food we can, we mostly fail to cut back on calories and remember that, the reason we eat is to provide our bodies with the nutrients and energy it needs to carry out activities when we ask it to nothing else.
Nowadays we’ve turned eating to perhaps a hobby wherein we now eat for celebrations, when we are bored or angry, when we feel like, sometimes even because we just saw food… sad isn’t it?
We’ve somehow failed to understand that what we eat is in a way or two built into our lifestyles hence, if we are looking to lose weight whether a few kilograms or more and keep them off we’ll need to keep a check in what we consume especially the calories they give off.
How to Cut Back On Calories
The major technique to lose weight is counting calories which in turn aids you cut back on calories… Like we usually think, the hardest part about losing weight isn’t finding the “right” foods to eat…
Surprised, well, it’s the terrible day at work that leaves you feeling defeated, hearing all that doubt in your brain, and grabbing the chocolate or a bottle of drink when you get home to feel better without minding the calorie content.
Since weight gain occurs when you consume more calories than you burn out then, when you cut back on calories and participate in physical activities than burns energy, you lose weight.
How are calories counted?
I bet you’ll be wondering; since I need to keep a check on the calories I consume, how then do I know the calorie count of the food I eat?
Well let me start by telling you that a calorie is not a measure of nutrient density or weight…. Naa… A calorie is a unit of energy.
All the calories in our foods, comes from 3 macronutrients; fat carbohydrates and protein.
The amount of energy that food contains can be measured with the use of calorimeters like the bomb calorimeter, however, calorimeters don’t take into account that humans lose some calories through heat, by passing urine and feces.
Therefore, Food scientists as well depends on a calculation developed by Wilbur Atwater a U.S 19th century Chemist who determined a way to indirectly estimate the number of calories in food products aside calorimeters.
Atwater who overcame the calorimeter limitation by calculating the no. of calories in different foods and testing excretes to see how many calories are expelled introduced a 4-9-4 system. He further stated that proteins and carbohydrates have 4 calories each per gram (0.04 ounces) and fats have 9 calories.
So let’s take for example you have a food that contains 10 grams (0:35 ounces) of protein (10 x 4 = 40) and 5 grams of (0.2 ounces) of fat (5 x 9 = 45) the total food calorie count will be = 40+45= 85 calories.
Copy that. Awesome…
Here are a few simple ways to cut back on calories
1. Hold the sauce
Dishes that include high-fat sauces, mayonnaise and regular salad dressings should be consumed only occasionally and only in small portions or better still check the labels, go for low-fat versions of the sauces.
2. Don’t Drink More Calories
Yes, you can increase your calories load from what you drink. Are you taste? Drink some water and stay clear of drinks like juice drinks, alcoholic beverages, fancy coffee concoctions and smoothies with hidden calories you are not aware of. Avoid excessive fruit juice consumption also.
3. Eat Food
There’s this popular myth that skipping food (esp. breakfast) is an essential way of cutting back on calories. On the contrary skipping foods will actually get you to overeat when you finally decide to what’s preferably is breaking down your breakfast lunch and dinner into 6 smaller meals and consume at intervals (when you feel hunger again).
Consume low-carb (calorie) foods, like most fruits, proteins and vegetables, which are high in water and fiber, helping you feel fuller longer. Also consider eating slowly, take small bites, chew properly and take water. That’s another way to consume fewer calories.
4. Focus on Nutrient-Dense Foods
Since there’s a limited amount of food one can consume in a day when cutting back on calories, it’s only a wise decision if one consumes only nutrient dense foods. Nutrient dense foods are foods that contain vitamins, minerals, complex carbohydrates, lean protein and healthy fats such as; vegetables, fruits, whole grains, fat-free or low-fat milk and milk products as well as seafood, lean meats, poultry, eggs, beans and nuts and seeds.
In Conclusion eat what you know and mostly importantly avoiding eating or drinking out of emotion, it won’t in anyway solve your problem rather it will compound your problem and put your health at risk without your knowledge
Eat Healthy Stay Healthy