2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
It is known that achieving the dream figure requires a lot of effort. And everyone goes to the goal with the clear idea that he will reach it not with a sprint, but slowly and consistently. Sometimes, however, we encounter obstacles. We often feel hopeless when we seem to be doing everything right, but our goal seems to be receding and we are running against the wind.
Practice shows that most often the slow progress is due to a problem not in training, but in nutrition. Even if it is healthy, we may not have a clear idea of the amount of food we eat.
This is true for both weight loss and weight gain regimens. Here he turns out to be a best friend the calorie diary. Many people begin to lead such enthusiastically, but quickly find themselves. The truth is that this type of exercise is extremely useful in the long run. But how to run it properly?
Do not rely on your memory. If you try to enter all the products and their quantities at the end of the day, chances are that you will miss some of them. For example - if you do not add olive oil to the salad, the calorie diary will showthat for the day you ate between about 200-300 calories less. If you miss a few pieces of dark chocolate, as well as the milk you put in your coffee, at the end of the day it can easily turn out that you are consuming more calories without knowing it.
The right strategy - enter everything as soon as you start eating it, then, and best of all - before eating. In this way you will create a habit of being strict. It is important to include even fruits and vegetables. Calorie calculators, especially those in the form of a mobile application, provide valuable information not only about calories but about the proper distribution of macronutrients.
If you do not have a kitchen scale - buy one. If you have but don't use it - get started. There is no point in your calorie diary if you do not know the exact amounts you eat. 50 grams of cheese is much less than you imagine. As well as 50 grams of nuts. In time, you will get an idea of the quantities, but still do not rely only on it. With more caloric foods, even 10-15 grams extra or less can have a serious impact on the final energy intake for the day.
Be sure to include snacks, even if they are a handful of nuts or two. Several such meals during the day are valuable for the proper functioning of the metabolism, but can mislead us if we forget to count our calories. If one of your snacks is 50 grams of nuts and the other - 1 fruit with yogurt, the calories you will forget to enter are between 350 and 450.
In the long run, they can prevent you from losing weight or gaining weight. Add all the fat - 2 tablespoons of olive oil in the salad affect the end result. This does not mean limiting it, but counting your calories, especially if your goal is to significantly reduce your energy intake.
It is also important not to be obsessed. There is no need to refuse dinner with your husband or a friend's birthday cake, because there is no way to read the label and count the calories in them. The goal is to be strict when you can, not fanatical. If you know that you are going to eat more calories, try to limit the other calories for the day. You should not starve until dinner.
Instead, choose lower-calorie foods and focus on protein and vegetables. And the advice of experts - when you dine out, always assume that the calories you will eat are more than those you would eat at home. In case you are trying to gain weight, follow your standard diet when eating out.
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