How to Manage Your Daily Caloric Intake
photo by Wentzu Chang
By Jennifer Porayko
Did you know?
- It takes about 15 minutes after the stomach is full for the message to reach the brain?
- One pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss.
Here’s 10 easy ways to control your portions
- Use separate containers for leftovers. That way, when reaching into the fridge, you’re retrieve just enough for one helping.
- Say ‘Yes’ to salads.
- Buy snack foods in single serving sizes or divvy up full size packages into smaller, individual bags.
- Eat healthy small meals throughout the day. This keeps your hunger at bay and also makes sure your blood sugar stays at an even keel.
- Keep seconds out of sight. Keep pots and dishes away from the table where it’s all too easy to go for seconds.
- Load up on veggies. Experiment with new vegetables and preparation methods to keep things interesting.
- At a restaurant, pack up half of your meal before you even start eating.
- Order the ½ size meal when offered. This automatically controls your portions and saves money too.
- Use a smaller plate for your meals (about the size of a Frisbee) to keep your portions healthy – this instantly makes your serving portions smaller.
- Treat yourself once a week to the “forbidden” food to keep you from feeling deprived.
How to get started
A good way to start managing your calorie intake is to do a daily journal on what you eat and drink – it may surprise you.
It’s also very important that you don’t try to lower your calorie intake too quickly. Doing so may trigger your body into the starvation response – making the body more metabolically efficient – which means that your body will preserve fat.
The trick to staying healthy and fit is both the combination of making smart food choices and being active.
“To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld (French author circa 1660)