Ladies, did you know that in theory, the way to lose weight is very simple? Yes, you only need to eat fewer calories than you burn. However, in reality, managing your daily food intake can be difficult. To overcome this, one way you can is to do a calorie count.
In general, calorie calculation is done for weight management, both to reduce or increase weight. In this article, we'll cover a detailed guide about counting calories, we will explain everything you need to know.
What Are Calories?
Calories are a measure of energy, usually used to measure the energy content of foods and beverages. Technically, a food calorie is defined as the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. Calories from the food and drinks we consume will be used for important bodily functions such as breathing and thinking, as well as daily activities such as walking, talking, and eating.
The excess calories you consume can be stored as fat. Weight gain occur when over time you get more calories from what you consume than calories you burn.
Why Do We Need to Count Calories?
Based on a scientific experiment called the overeating study in which the study asked participants to intentionally overeat and then measure the impact on their weight and health. It was found that when people eat more calories than they burn, they gain weight. This simple fact shows that counting calories to regulate your daily intake can be effective in preventing weight gain or weight loss.
How Many Calories Should We Eat?
How many daily calories you need depends on factors such as gender, age, weight, and activity level. Thus, a 25-year-old male athlete will need more calories than a 70-year-old woman who does less or not exercise. If you are trying to lose weight, you need to maintain a calorie deficit by eating fewer calories than your body burns. On the other hand, if you are trying to gain weight, you need to create a calorie surplus by eating more calories than your body burns.
How to Weigh and Measure Portions?
In general, meals served in some restaurants for one meal provide two or three times the calories the average person needs in one meal. In some areas, we may also see large portions of food than the norm. This can lead to weight gain and hinder weight loss.
On the other hand, generally people are not very good at estimating how much they eat. Calorie counting can help you avoid overeating by giving you a better understanding of how much you're actually consuming. In order to do a calorie count correctly, you need to properly record food portions. Here are some common ways to measure portion sizes:
- Scales
The most accurate way to determine how much you are eating is to weigh the food. However, this method can be time-consuming and less practical.
- Measuring cup
Using standard volume measures is a bit quicker and easier than weighing, but it can still take some time.
- Comparison
Using comparisons for common items is quick and easy, especially if you're not at home, although this method is less accurate. Here are some common portion sizes compared to household sizes that can help you estimate portion sizes :
- 1 serving of rice (100 grams): 1 scoop or 7-8 tbsp
- 1 serving of potatoes (210 grams): 2 medium pieces
- 1 serving of eggs (55 grams): 1 egg
- 1 serving of meat (35 grams): 1 medium cut
- 1 serving of tofu (110 grams): 1 large fruit
- 1 serving of tempeh (50 grams): 2 medium pieces
- 1 serving of vegetables (100 grams): 10 tbsp or 1 cup
- 1 serving of bananas (50 grams): 1 medium fruit
- 1 serving of apples (85 grams): 1 medium fruit
- 1 serving oil (5 grams): 1 tsp
Calorie counting is not an exact science, even when you're weighing and measuring your portions, so you don't need to be really precise in measurements The important thing is to make sure to record your food intake as accurately as possible. You need to be very careful about recording items that are high in fat and/or sugar, such as pizza, ice cream, and oil.
If you miss recording these foods, there can be a huge difference between recorded food intake and actual calories. To increase the accuracy of your estimate, you can try using a scale at the beginning to give you a better idea of the portion. This will help your estimate to be more accurate, even after you no longer use the method.
Also, read other interesting health articles only on Newfemme!