Managing your calorie intake can seem like an impossible thing. It's hard to maintain your calories and even harder if you want to lose weight. Calories are used as energy in the body. They help us perform daily functions. Too many calories and that energy in the body turns to fat: too few calories and your body uses your reserve energy, causing you to lose weight. But too few calories and you can feel sick, and your body won't perform at its best.
There are a number of ways to manage your calorie intake, whether you want to lose weight, gain weight or maintain your weight. We'll look at all three areas to ensure you have the tools for whatever the goals.
- Managing your calories doesn't have to be difficult. Source: Pablo Merchnan Montes, Unsplash
Counting Calories for Managing Your Weight
Counting calories was made famous a few years ago. A better wording that was used is IIFYM. If it fits your macros, the popular saying insisted people could eat whatever they wanted as long as they don't go over their macros for the day. But is this a good choice when managing your calorie intake?
Counting calories isn't something the average person can consistently do. It's not ideal for tracking every meal and drink that enters your body. It's time-consuming, and most people's fitness goals aren't required to track your calories. Eating anything you want is another myth around counting calories. Think about the quality of food you should be eating. The better quality food you eat, the better you'll feel. Along with calories as well. You would eat all your calories by the middle of the day if you wanted to eat whatever.
We will say counting calories is a useful tool and can be beneficial to track calories for a few days. Before we get to counting calories useful, we need to talk about your TDEE. Your daily energy expenditure is how many calories your body requires to function and your activity level. Someone more active will need more calories than someone less active. There exerting more energy.
Your TDEE is essential to know because it helps when counting calories to lose, gain or maintain your weight. Eating around 500 calories less than your TDEE can ensure you lose around a pound a week. However, with more than 500 calories of your TDEE, you'll likely gain weight. Finding out your TDEE along with your fitness goal will ensure you start counting calories correctly.
The benefit of calorie counting is you know exactly how much food you're consuming. Often, people have no idea how many calories they need each day or how many calories they eat in a day. Counting calories for around three days can show you what you eat throughout the day. After that, chances are you'll surprise yourself. Counting calories will also force you to look at calorie labels and put good food into your body. Of course, counting calories isn't ideal for the average person, but it can an effective method.
- Counting calories can be easy with the use of an app. Source: Kelly Sikkema, Unsplash
Managing Calorie Intake for Weight loss
Losing weight can be challenging. It's not easy, especially when you have been eating the same way for years. It's a hard habit to crack. However, managing your calories for weight loss doesn't have to be complicated. Chances are you have a good idea of what you're eating or drinking that you shouldn't be. You know those freezer meals aren't as good as cooking fresh food. You have most of the knowledge already to lose weight. Now it's time to put it into action.
You'll want to avoid alcoholic drinks or juice. These are full of sugars and easily add to your increased calories for the day. Another issue is sauces. Sauces make food taste great but are full of fat and calories. A tablespoon of salad dressing is around 40 calories. Those 40 calories certainly add up. Another issue can be coffee. Although coffee itself is low in calories, it's the cream or sugar that goes into your coffee that causes issues. Milk and sugar can easily add 100 calories to your drink.
It's simple and can be easy to start with. Of course, it may not happen overnight, but one change at a time can be effective.
Using a Nutritionist
A nutritionist can be a great tool to help with managing your caloric intake. In addition, they can help you develop a plan to assist you with your fitness goal, whether you want to lose weight or gain weight or manage your weight. Finally, a nutritionist will be able to stick with you every step of the way to ensure you meet your goals.
Nutritionists are the experts when it comes to food. They have spent years perfecting their craft, and now they want to help you. Superprof has 100s of nutritionist all over Canada that are ready to help you. They have the experience and knowledge to teach you everything you need to know. Superprof also offers lessons online and in-person, giving you the freedom and flexibility to have a session when you want. Now is a perfect time.
- Having a coach in your corner can help you. Source: Ryan Snaadt, Unsplash
How Does Fitness and Calories Relate?
Talking about managing weight, there are many numbers that can come into play when looking at things from the calculations. Your TDEE, as mentioned above, will relate to fitness and your calories. The more active you are, the more calories you'll need, and the less active you are, the fewer calories you'll need.
It's important to understand that if you are experiencing high activity levels every day, you'll need the calories to keep up. Not eating enough will impact your performance. Let's say you started running recently. Eventually, your runs will turn into 30 minutes or an hour long. A 30-minute run can be around 300-500 calories. This means you'll need to eat 300-500 calories more than normal. It's important to consider this when you are trying to manage your calories. Let's say you're already eating 500 calories less, and then you start running 30 minutes. That would be an extra 1000 calories your not eating. You may start to lose weight too quickly and won't be able to perform at your best.
Start Assessing Your Calories Today
Counting calories isn't for everyone, as we mentioned above. Still, it can be an effective method to understand what you're eating. You don't know until you count calories for a few days. Even just measuring for a few days can give you a good idea of under-eating or overeating. It can also teach you to more mindful of labels on food items.
Hiring a personal trainer can be another effective method for managing your calorie intake. They can help you with your goals and keep you on a set path. Always speak to the right professional when it comes to your body. They can give you the correct information to that's best for you. It is possible to manage your caloric intake, and you just need to put in the effort.
Suppose you're looking for more advice around fitness and nutrition. We have written several other articles on those topics. Check out the articles below to explore more.
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