Do you need to count calories and weigh food?

By on August 5, 2015
count calories

NO! You don’t have to be as boring as us, weigh food and input everything you eat into “My Fitness Pal.”

There have been many cases where people have lost weight without counting a single calorie. There are some simple strategies that we will go through to help you control calories on a daily basis.

How do you know if counting calories is for you? Try it and see how you get on. If you can’t get to grips with it, then try some of these handy tips. Remember though if you’re not prepared to count calories it will only get you so far on your weight loss journey.

Eat your greens:

Vegetables contain huge amounts of fibre, which keep you full. Research has shown that adding extra amount of vegetables to a calorie deficit diet has improved weight loss/fat loss (8).

Try having half your plate full of colourful veggies.

Eat more lean protein

Simple but effective. Protein has a powerful satiating effect, again keeping you full. Eating a combination of protein and vegetables has been shown to restrict calories (9)

Portion Control:

For example your portion of protein could be equal to the palm of your hand. A portion of carbs will be equal to the size of your clenched fist, and a portion of fat will be equal to the tip of your thumb, and for nuts you can choose a handful.

Use your hands to measure your food, no scales needed

Eat slowly:

It takes time for your body to register fullness, after a while it will send a signal to your brain saying it is satisfied. If you eat more slowly, you stand more chance of consuming less calories.

Take your time over meals if you can, aim between 15-20 minutes

Drink more water:

Drinking water can make you feel fuller. Also sometimes you may think you are hungry but in fact you may be a little dehydrated.

Aim to drink 2 litres of water a day
Exert from ‘No FADs, No Gimmicks, Guide to Losing Wight’ by Scott Edmed and SJ Fitness.

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References:

1. L D Whigham1, A R Valentine2, L K Johnson3, Z Zhang2, R L Atkinson4 and S A Tanumihardjo2 . Increased vegetable and fruit consumption during weight loss effort correlates with increased weight and fat loss. Citation: Nutrition and Diabetes (2012) 2, e48.

2. David S Weigle, Patricia A Breen, Colleen C Matthys, Holly S Callahan, Kaatje E Meeuws, Verna R Burden, and Jonathan Q Purnell. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr July 2005 vol. 82 no. 1 41-48.

Scott Edmed

About Scott Edmed

I am currently serving the Royal Air Force as a pilot with a huge passion for nutrition and training, having competed in physique competitions and playing rugby and cricket for the RAF.