There are so many health and diet tips out there for how to maintain your figure, lose those stubborn pounds and stay fit and lean.
But many of them don’t hold a candle to tried and tested methods for busting those inches off your waist.
Juice cleanses, detox teas, infrared saunas, diet pills. Most of these are placebos at best, but many are harmful for your body.
A popular ‘diet fad’ that’s been promoted and practiced by dozens of women and men as a sort of silver bullet for all your fitness goals. If only that were the case.
If you’re a parent who has been gaining a little bit of ‘love around the handles’, you may have been tempted in the past to try calorie counting.
After all, between all the errands, school drop-offs and pick-ups, hospital visits, grocery runs and domestic duties, who has time for the gym?
But is dietary restriction really the way to go? Here’s what you need to know about calorie counting.
Calorie Counting in a Nutshell
With how long the trend has been circulating, you may have already formed your own opinions on calorie counting.
At its foundation, calorie counting is exactly what the name suggests, you measure the calories you consume usually with the aim of losing weight. But the more correct term for this practice is ‘caloric restriction’.
According to Dr. David Benton, Professor Emeritus of Human and Health Science at Swansea University, UK, calorie counting may not always be the best way to lose weight for some people, especially if you struggle with obesity.
Depriving yourself of food can actually put your body in starvation mode where it ends up storing more fat. You may end up being hungry, tired and gaining even more weight.
However, the reason many people have had much success with this practice is that it generally does work. This 2012 study showed that calorie restriction was the best way to lose fat, even without exercise.
With the right balance of nutrition, calorie restriction is an effective weight loss method. But very few have the correct knowledge to safely implement it.
Moreover, many fitness experts tend to shy away from the term ‘calorie counting’ in favour of ‘calorie restriction’ or ‘deficit’.
In which case, calorie counting is just one aspect of calorie deficit. You still technically have to determine your daily calorie needs and prepare meal plans.
But there are plenty of cheat codes you can use to ensure you enjoy your food without gaining any extra pounds in the process.
What Calorie Counting Isn’t
It’s Not a Miracle Pill
Calorie counting is just one part of the equation when it comes to fat loss.
You have to take into account many other factors like age, weight, resting metabolic rate, lifestyle and physical activity.
Someone who sits at their desk all day may need to have a lower caloric intake than someone who walks on their way to work.
The golden rule here is burn more calories than you consume. This means adjusting your diet to fit into your lifestyle.
It’s Not About Quantity but Quality
The thing that first-time calorie counters overlook is nutritional value.
A doughnut may have fewer calories than a plate of rice, boiled potatoes and grilled chicken. But you won’t get all the essential nutrients you need if you think in terms of quantity versus quality.
Yes, you’ll eat fewer calories, but that doesn’t mean you’re healthy.
In fact, you may end up being tired, malnourished and hungry. It can also be quite dangerous if you miscalculate your required caloric intake.
It’s Not Easy
Calorie counting may look effective on textbook, but it’s hardly practical in daily life.
If you’ve ever followed any fitness accounts on social media, you’ll know that caloric restriction has only ever been widely used in competitive sports like bodybuilding. Controlling the amount of calories you consume allows you to get into a leaner body.
But this is a cyclical thing. If they’re not in competition mode, most bodybuilders eat like regular people.
For the average person, keeping the weight off is a long-term goal. There’s a bit of a learning curve and one you must navigate diligently.
The Basics of Calorie Restriction
Assess Your Caloric Needs
There are plenty of free apps that can help you track your daily caloric intake.
These will usually take into account your age and physical activity. Some even have calorie counter for each meal that you eat, allowing you to properly track how much you’re consuming.
Don’t worry if the measurements aren’t precise. As long as you stay within the range, you should be okay.
But just be careful about being too religious with these fitness apps. This 2018 study showed that calorie counting may often have the unwanted side effect of promoting eating disorders.
Cook Your Own Food
It’s not enough to simply look at the nutritional labels anymore.
You need to have a healthy balance of carbs, protein, fat and micronutrients. This means cooking your own food.
If you’re a first timer, it’s probably best to invest in a scale (or borrow one if you have to). At least until you’re able to spit ball the measurements from experience.
The point here is to make calorie counting sustainable and easy. However, it does get a little bit hard when you’re eating out.
Get Creative
There’s a way to go into caloric deficit without measuring your food or going hungry.
How bodybuilders get super lean for competitions without starving themselves is a method known as volume eating.
This is where you consume high amounts of low-calorie food (like veggies) in order to prevent hunger. Basically, bulking up your protein and fibre and introducing complex carbs will keep you fuller for longer.
Another cheat code is to prepare a sort of ‘book of recipes’ (and snacks) with their respective caloric values and ingredient measurements.
This way, when you need to cook, you can just refer to the recipe without worrying about the portion size.
Numbers Aren’t Everything
There is so much more to weight loss than just simply watching what you eat.
Humans are sensory creatures, after all. We enjoy flavour, taste and texture. All of which can either make or break your fitness goals.
If you don’t enjoy your food, there’s less chance you’ll stick to it.
And if you really want to speed things along, having a regular exercise plan can also help. Not just physically but mentally as well.
So good luck with your fitness goals, mummies and daddies!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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