Are you also someone who counts calories in the things you eat and drink in order to lose weight? This is actually a very popular method among those who are trying to lose weight. But there is something important that we need to know. It is a bit difficult to achieve successful results in the long run by counting calories alone. Also, if you are not careful, there is a high chance that the body will not get enough nutrients, that is, nutritional deficiencies. For these reasons, many nutritionists do not recommend this very much. However, since it is so popular, many people ask for advice about it. So, let's talk today, how to do this calorie counting method successfully while getting the right nutrition for the body.
Before cutting calories, know exactly how many calories you are currently consuming.
The biggest mistake many people make is to suddenly start restricting their food intake and cutting calories. Before you do that, it's important to know exactly how many calories you're currently consuming per day . Think about it, how hard is it to count calories by remembering what you ate last week and what you ate this morning? It's impossible to do that accurately.
You may think you're eating too many calories, but you're actually already close to your weight loss calorie goal. The best way to find out for sure is to keep track of the calories in everything you eat, while maintaining your normal eating habits.
"I recommend that you first find your baseline calorie intake and then start making changes to your diet," says Megan Salaman, a clinical nutritionist at Massachusetts General Hospital. "I've seen people, when they first do this, realize that their meals are actually eating a lot fewer calories than they thought."
It's a good idea to track your calorie intake for about two weeks , because that time period covers both weekdays and weekends. This means you can get a good idea of what you eat on weekdays and what you eat when you go out on vacation. You can use a calorie tracking app on your phone for this.
Your goals need to be realistic!
Another big problem among people who try to lose weight by counting calories is that they set unrealistic goals that their bodies can't handle. This is especially true because of what they see on the internet and social media. What works for your friend may not work for you. Everyone's body, lifestyle, exercise, and metabolism are different.
Imagine, you see someone on Instagram who lost weight by eating only 1200 calories a day. What would happen if you tried to do the same? Maybe that amount of calories wasn't enough for your body at all. Then what happens is, you feel tired all the time, get irritable, and develop nutritional deficiencies. Eventually, when you can't maintain that goal, you give up. Then you feel bad about yourself, saying, "I can't even do this."
"There's no way to give everyone the same calorie count, considering everyone's different needs and lifestyles," says Shana Spence, author of Live Nourished. "Sometimes the calorie counts you see online are so low that it's impossible to sustain them."
While online calorie calculators and apps can give you a rough idea, the best and safest way to know how many calories you really need is to consult your doctor. He or she can recommend a calorie intake that's right for you based on your health, age, height, weight, and activity level. If necessary, he or she can refer you to a qualified dietitian. Together, you can discuss your eating habits and lifestyle and come up with a realistic plan that you can easily stick to.
Avoid these mistakes when counting calories!
To make this method successful, you need to be aware of some common mistakes we make. See the table below.
| Common Mistake | The Right Way |
|---|---|
| Suddenly reducing your food intake and starting to cut calories. | First, measure your average calorie intake (baseline) for 1-2 weeks. |
| Aiming for very low calorie intakes (e.g. 1200 per day) as seen on social media. | Determine a realistic goal that suits your body and lifestyle based on medical advice. |
| Thinking only about the number of calories and forgetting about the nutrition in food. | Eat a balanced diet that provides all the nutrients, such as protein, vitamins, and minerals, within your calorie goal. |
| Relying solely on the calculations found in online calculators. | Always seek professional advice from a doctor or dietitian. |
Nutrition is more important than calories!
Ultimately, calories are only part of the story. Even if you eat fewer calories, if you don't get the nutrition your body needs from those foods, it won't do you any good. For example, there's a big difference between eating a 500-calorie piece of chocolate cake and eating a 500-calorie balanced diet with vegetables, fruits, and eggs.
So, if you are counting calories, make sure you are getting all the protein, vitamins, minerals, and fiber you need within that goal. Instead of empty calorie sugary drinks, packaged foods, and fatty foods, choose natural foods that are rich in nutrients. Then you can lose weight and stay healthy.
Take-Home Message
- Before you start counting calories to lose weight, record your calorie intake while eating as you normally would for about two weeks to get your baseline.
- Don't follow the low-calorie diets you see on social media that claim to be "good for everyone." Those goals are unrealistic and difficult to maintain in the long term.
- Create a healthy calorie goal and meal plan that suits you, and be sure to talk to your doctor for advice.
- Don't just count calories, but also consider the nutritional value of the foods you eat. Choose nutritious foods instead of empty calories.
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