The 1 2 3’s of Calorie Counting

June 12 2017

Jacqueline Rosenhek


One thing that many people get mixed up when getting into shape is that they do not necessarily want to lose “weight”, what they really want to lose is fat.  To achieve this, sometimes you need to be a bit diligent about how you go about monitoring what you eat, for some people this involves calorie counting. The goal with calorie counting is to make sure that the calories you consume are always less than the calories you burn so you can create a calorie deficit. This is really a matter of being conscious of what you eat and how much. Calories are measurements of energy, it measures the energy content in the food you eat and how much you will gain weight from food depends also on how much energy you burn and if you eat more calories than you burn off, you will gain weight.

What you need to do is to measure how much you eat and how active you are. It is important to weigh the portions of the food you eat. We in North America have a horrible tendency to overeat. Our portions are unbelievably large, thus giving many of us far more calories than we are likely to burn off so easily. It is important to downsize your portions if you plan to lose weight. Here is a helpful guide with a couple examples of how some portions should be plated out:

  • 1 serving of rice or pasta = ½ a cup: 1 rounded handful
  • 1 serving of meat = 3 oz: 1 deck of cards
  • 1 serving of fresh fruit = ½ cup: a tennis ball
  • 1 serving of vegetables = 1/2 a cup: a computer mouse.
  • 1 teaspoon of olive oil: 1 fingertip


It should be reminded for some perhaps that this process will not work out in your favor if you do not eat healthy. 100 calories of spinach always will be better for your health than 100 calories of chocolate. What you eat will affect your appetite as well. It is important to eat lots of healthy grains and lean proteins so you can get a sufficient amount of nutrition without consuming empty calories and gaining weight. If you need any extra help, it is not a bad idea to look into natural appetite suppressants like glucomannan which is a natural source of fiber which gives you the feeling of being full if you have a tendency to over eat, same could be said about supplements like garcinia cambogia. If you plan to follow through with counting calories, it is important to make sure to prepare yourself to be far more diligent in your diet. Remove junk food from your house so you do not fall prey to temptation, keep exercising, double check all food labels and of course, eat healthy.


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