Maintaining a healthy lifestyle over the long term means understanding and dealing with your food. We have some practical tips to help you navigate away from the strange nutrition advice you may hear and focus on what works over the long haul.
Calories are a reality that we must embrace to have a balanced and sustainable approach to nutrition. On today's show, we dive into the reality of the calorie.
Understanding calories and their impact on weight management
- Calories are not evil- they are units of energy that our bodies need to function properly.
- We need calories to fuel daily activities, including breathing, walking, and sleeping.
- To lose weight, you must create a calorie deficit, which means consuming fewer calories than your body needs daily.
- To maintain your weight, you must consume roughly the same amount of calories as your body requires.
- To gain weight, you need to consume more calories than your body needs.
The importance of tracking your daily calorie intake
- Tracking your daily calorie intake is the most powerful tool for managing your health journey and achieving your health goals.
- Smartphone apps or online tool that allows you to log your meals and provides you with an estimate of the calories consumed. (Many are free)
- The habit of paying attention is the real key, we often get unhealthy because we don’t pay attention.
- When we are intentional about our eating, we can make better choices and choose the foods that we like and that are better for us.
Calculating your daily calorie needs
- This can vary depending on age, gender, weight, height, and activity level.
- Don’t worry about getting everything perfect.
- The key is to start and have a baseline.
Effective strategies for reducing calorie intake
Reducing calorie intake doesn't mean depriving yourself of delicious food. It's about making smarter choices and finding healthier alternatives.
- Find your favorite fruits and vegetables
- Get more protein
- Focus on Fiber
- Be mindful of liquid calories
- Cook at home more often
Portion control tips for managing calories
Portion control is a key ingredient for managing your calorie intake.
- Use smaller plates and bowls
- Measure your food
- Avoid eating straight from the package
- Plan your meals and snacks
By practicing portion control, you can enjoy a wide variety of foods while managing your calorie intake. Remember, it's not about depriving yourself; it's about finding the balance that works for you.
The role of savoring in controlling calories
Food should be something you savor and enjoy.
Take the time to be present in the moment and fully engage your senses when you eat.
- Slow down
- Eliminate distractions
- Tune into your hunger and fullness cues
- Use your senses
- Be Thankful for the Moment
- Recognize emotional eating
When you learn to savor your food, you can develop a greater awareness of your body's needs and make conscious choices that support your long-term health journey. It's not just about the calories you consume; it's also about the quality of your eating experience
Challenge: Find Your Calorie Reality
- Start tracking - Suck it up if you want to change
- My fitness pal is free (for the calorie-only version)
- Carbon is more effective for next-level tracking (Calories, Macros, and an algorithm that changes your calorie intake to your needs)
- Doing what you’ve done hasn’t helped you
- This is a key process because you are taking responsibility for your food yourself
