How many calories do you consume per day?
Do you know how many calories you eat in one day? Many people guess that they eat about 500 FEWER calories than they really consume. Our portions are getting bigger and bigger and that means more calories on our plates. In order to get a good, accurate number for the amount of calories you consume, pay attention to serving sizes, read nutrition labels, and start a food journal.
- Pay Attention to Serving Sizes. Know how many calories you eat in each serving.
- Read Labels. Before chowing down, read your label. A lot of times, foods that come in boxes are often 2 and 3 servings. Pay attention to the labels and make sure that if it says 2 servings that you multiply everything on the back by 2.
- Measure and weigh. You should measure and weigh your food so that you have a good idea of how many calories you are eating. You don’t have to do this forever, but do it for a while until you can get a good idea of how big your cereal bowl, filet, or potato should be.
- Start a Food Journal for a week. A lot of times a week is all it takes to get a good idea of how many calories you are consuming. If you take the time to look up and write down everything you eat that week, you will get a good measure of the amount of calories you eat in a day. You get an idea of how many calories you eat on weekdays and weekend days. You might be shocked! Follow some of the tips below to help cut out some of those calories but stay satisfied.
To find out how many calories you need to eat to maintain your weight or to lose weight, go to our “tools” page and click on “fill up your tank”. You can enter your weight, age, gender, height, and activity level to get an accurate number. Try some of these tips if you are trying to cut calories. There are several ways to do so without going on that dreaded “diet”!
- Cut Liquid Calories- Most people either forget to count liquid calories or just don’t think that they really add up. Liquid calories can be dangerous! People can consume 120 calories in 12 oz of soda, 120 calories in 8 oz of juice, and 105 calories in 12 oz of sweet tea. I see people returning to the fountain drink machine two and three times during a visit to a restaurant that offers free refills. Those calories can add up to 250 calories plus! Do yourself a favor….if you have to have that sweet drink with your meal, only go once and refill your cup with water after that first drink.
- Drink more water- Water can actually help you lose weight. Yes, you heard me right, LOSE weight. You hate the taste of water…..well, try adding a slice of lemon, orange, or lime to that ice cold water to help you guzzle it down. The best time to drink water is before meals and when you feel slightly hungry. It can help reduce your appetite and help you eat a little less.
- Eat more fruits and veggies- These foods are filled water and vitamins and can be very satisfying. If you are craving something sweet, instead of going for cookies or ice cream, try eating some berries with some low fat cool whip or greek yogurt. It is a low cal way to satisfy your sweet tooth.
- Snack- Snacking can actually help you keep your caloric intake in check. If you eat 2-3 snacks throughout the day, you can help lower your calories at meal time. People tend to go for 4-5 hours without eating anything and by the time they get to their meal….they overeat. Instead of waiting 4-5 hours in between eating, give yourself 2-3 hours and eat a piece of fruit, vegetables, healthy bar, or some almonds to help give yourself an energy boost. Eating small portions often is much better than eating two HUGE meals in a day.
- Plan- Know how many calories you need in a day. Then, plan out exactly what you are going to eat for breakfast, lunch, and dinner and snacks. If you are planning on a night out with friends or family, plan your meals and snacks during the day accordingly. NEVER skip a meal.
- Whole Grains- Eat foods that are 100% whole wheat or grain. These types of foods help keep you fuller longer because they take a longer time to digest than processed foods.
Now you have the knowledge and tools to cut out some of those unwanted calories. Stay on track and start losing today!
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