Healthy Eating 101: How to Manage Calorie Intake

We all want to be healthy, which is why we put in so much effort into working out, planning our meals, and keeping our weight in check. Monitoring your calorie intake will help you control your weight: you’ll be able to put on weight, maintain your current weight, or lose weight. Depending on your desired goal, you’ll monitor your calorie intake and adjust it accordingly. Here are the best ways to do so and reach your goals:


Know your goal

Depending on what your goal is, you should monitor your calorie intake carefully. If you’re hoping to put on weight, you need to eat more calories than your body spends, but you should do so responsibly and include workouts to your daily routine, otherwise, you’ll end up with excess fat. Maintaining your weight means that you should eat about 2,000 calories a day (if you’re a woman aged between 19 and 30), but this is in case you’re living a sedentary lifestyle, and if you’re active, you’ll need about 2,400 calories. If you’re hoping to lose weight, you should eat about 500 calories per day less than you already eat now, so how do you do that?


Plan your meals

Good news is that weight-maintaining and weight-loss diets are very similar. When you have a meal-by-meal plan, you can stick to it and reach your goal much faster and easier. Sadly, not all of us are able to follow through our meal plans, especially when our schedules don’t leave us enough time to both plan and prepare our meals. This is why many people rely on websites such as My Muscle Chef and nutritionists. A nutritionist can help you plan your meals, and you can have the food delivered to your home or your office so that you can stick to your diet without any problems.


Avoid temptation

All your careful preparations and strict plans will be in vain if you don’t resist temptations. Avoid those small traps you’ll encounter every day: a creamy dessert after a delicious meal, a nice doughnut, and a delicious milkshake, syrup, cream, and sugar in your coffee, butter on your popcorn, and a slice of cake on your coworker’s birthday. All of these things might not seem like a big deal, but they’ll mess up your meal plan, and you’ll end up eating more calories than you originally intended.


Improvise with your meals

If you can’t imagine your day without snacks, why don’t you try swapping those unhealthy ones with some that are actually good for you? Cut fresh fruit into pieces and dip them in dark chocolate or raw honey when you crave something sweet. You could also make your own potato chips and French fries in an oven instead of buying bags of chips that have been deep-fried. Nibbling on almonds, peanuts, and walnuts is good for your body, so keep a bag of nuts in your desk drawer for those times when you’re craving a snack but don’t want to ruin your diet.


Avoid drinking calories

Another way calories sneak into our diet is through our drinks. If you like drinking tea and coffee, avoid adding sugar. If you want to sweeten the drink, use raw honey instead – it’s much healthier. Instead of coffee with cream and sugar in the morning, try drinking a cup of green tea instead – it also has caffeine but it doesn’t have extra calories. Sugary sodas are another trap you should try avoiding – plain old water is the best when you’re monitoring your calorie intake. Opt for freshly squeezed juices or try making your own flavored water. Not only is this healthier, but you’ll save some money in the long run too.


Measure yourself the right way

People who change their diet plans and start working out often find themselves feeling angry when they look at the numbers on the scale. When you eat right, cut down on sugar and carbs, and start eating more protein and fiber, and add proper workouts to the mix, you can end up weighing more than you did at the beginning of your ‘journey’. This happens because muscles are heavier than fat, but instead of focusing on the scale, try to focus on the numbers that your measuring tape shows. Losing inches is more important than losing weight, so measure yourself the right way – with a measuring tape, and document your progress.

Even though most people who monitor their calorie intake want to lose weight, there are also those who want to put on weight as well. The most important thing is to consult a nutritionist before you settle on a diet because a professional will be able to help you not only reach your goals but keep you healthy in the process. If a diet or a product sound too good to be true, you should probably stay away from it; you don’t want to end up seriously sick, do you?

Related posts

How a DNA test could improve your health

Sarah Green

Go Around The World With Breakfast

Semone Noel

Festive season survival guide for healthy eating

Sophia Smith