You don’t need to measure/weight your food in order to control your calories. Calorie counting is not only troublesome but also inaccurate so there is no point in doing it anyway. However, you can take control of your caloric intake by adopting these 12 fool-proof strategies:
- Clean your pantry – Some foods are supposed to be eaten in MODERATION, meaning once or twice a month. If you keep those foods at home, chances are you are going to eat them more often than you should. So get a garbage back and throw away (or give it to someone you don’t like) any following items: Sweet biscuits, cakes, desserts, Processed meats and sausages, Ice cream, lollies and chocolate, Meat pies and pastries, Crisps, chips, and other salty snacks, Margarine, Soft drinks, fruit drinks, and sports drinks, Alcoholic drinks.
- Home cook most of your meals – Restaurant foods are usually rich in fat, sugar and salt, tending to be extremely palatable and easy to over eat. Keep in mind that your meals should be tasty, but not so tasty you can’t stop eating! Also, the portions are usually larger than you would normally eat at home.
- Surround your close environment with healthy foods – If all you see around you are fruits, veggies, lean protein, whole grains, nuts, and healthy fats, you will be more likely to eat them. Those foods are packed with nutrients and fibre and low in calories (when compared to processed foods).
- Eat slowly and without distractions – Did you know that it takes at least 20 minutes for the fullness reflex kick in? So if you eat too fast, you will be more likely to overeat. Pay attention to your fullness level and stop eating when 80% full. Eliminate any distractions, meaning no phone, work or TV during your meals.
- Don’t skip meals – You will get overly hungry and be more likely to overeat on the next meal.
- Pay attention to your portion sizes – A serving of grain is about the size of one cupped hand (a restaurant portion size of pasta/noodles usually have about 4 servings!).
- Don’t turn to food for psychological comfort – Find other ways to cope with stress, boredom, and anxiety.
- Eat only when hungry. Before grabbing a muffin, ask yourself “Am I really hungry? Could I have an apple instead?”. If the answer is no, you are not hungry, you just feel like eating.
- Plan your cheat meal – This is important to avoid going overboard. Choose what you are going to have in advance. Eat slowly and enjoy it. And remember, it is a cheat meal NOT a cheat day.
- Focus on your breakfast – When you start your day with the right foot, you set the mood for the rest of the day. Eat a high protein breakfast to avoid overeating throughout the day. Protein keeps you full for longer.
- Avoid high carb meal late in the day. Keep in mind that excess carbohydrates are converted into fat and deposited into your waistline. At night is even worse because most of us are not very active which means there is no time to burn the extra calories.
- Don’t drink your calories. It doesn’t matter if it is orange juice or coke, liquid calories are readily absorbed and spikes the blood sugar levels. A big no-no for calorie control.
