Calorie counting is a method used to track your daily calorie intake. While calorie counting can be effective in promoting weight loss, it is rarely successful used alone. To improve your chances of sustaining long-term weight loss, a 2009 position paper from the American Dietetic Association recommends combining calorie counting with other weight loss methods such as eating proper serving sizes, eating every 2 go 3 hours and eating lower-calorie foods.
Calorie Counting and Weight Loss
In order to lose weight, you must eat fewer calories than you burn. While this seems simple, weight loss can be complex and involves changing your lifestyle and your outlook on food. While many have success with short-term weight loss, regaining weight is common. According to a 2007 study from the "British Journal of Nutrition," inaccurate calorie estimates may be the explanation for not maintaining weight loss.
Ways to Cut Calories
Helpful ways to reduce your calories include using smaller plates, bowls, cups and mugs. Savoring your food and eating slower can also increase awareness of when you are satisfied, helping you eat less overall. Avoid eating directly out of the bag or container, as this can lead to overconsumption. Also, choose water or low-calorie beverages over sugar-sweetened drinks. Finally, reducing your portion sizes at meals can help decrease your total caloric intake.
Calories and Portion Control
Understanding the proper serving size of foods can help manage total calorie intake and prevent overeating. For example, a 1/2-cup serving of vegetables contains about 25 calories, one serving of dairy such as 1 cup of fat-free milk is 90 calories, one serving of lean protein is about 1 oz. and contains approximately 55 calories, one serving of starch such as 1 slice of whole-wheat bread is approximately 80 calories, one serving of fruit is about a 1/2 cup and contains about 60 calories, and one serving of fat is about 1 tsp. and contains 45 calories.
Considerations
Misinformation about weight loss, food and nutrition is prevalent and can be confusing. Talk to a qualified health professional such as your doctor or a registered dietitian to design a diet plan that is right for you.
References
- "Nutrition and Diagnosis Related Care"; Silvia Escott-Stump; 2008
- "British Journal of Nutrition"; Empirical Evaluation of the Ability to Learn a Calorie Counting System and Estimate Portion Size and Food Intake; 2007
- "The Royal Austrian College of General Practitioners"; Overweight and Obesity -- Use of Portion Control in Management; 2010
- American Dietetic Association; Ways to Shave Calories
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association: Weight Management; February 2009
- National Institutes of Health; Food Exchange Lists
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