There are plenty of studies out there proving that people often underestimate the number of calories in a meal and sometimes the estimate error can be as high as 2000 calories. On average, people have 20% more calories with their meals than what they expect and this also applies to individuals who are interested in maintaining a fit body. Why do people find it so difficult to accurately determine the calories in their meal? Well, because there is no universal labeling system to accurately tell you how many calories there are in a portion. Serving sizes are used as a reference, but those depend on what type of food is actually served. There are however ways to make sure you’re not exceeding your daily dosage of calories without having to measure each bite you take.
Eat from small dish
Eating your food from a smaller plate will fool your brain into thinking there’s more food on your plate than there actually is, because the plate will appear fuller. This means you’ll feel satisfied with how much you’ve eaten while actually eating less.
Use small silverware
Using small silverware when you eat equals smaller portions with each bite (which helps you better digest your food) and it also means it will take you longer to finish your meal.Your stomach will thus have plenty of time to signal your brain that it is full, which results in having fewer calories.
Knowing how many calories you have everyday and how much you burn, through daily activities or workouts, will help you have a better control of your weight. Tracking these numbers will definitely improve your calorie balance.You do not have to do this everyday, it’s sufficient to measure your calorie intake and outtake for a couple of weeks, after that you’ll become so familiar with your daily routine that you’ll develop the ability to accurately estimate your calorie balance without having to actually do the math.
Before deciding on a diet, it’s important that you establish your daily required calories. Whether you want to lose weight, or to maintain it, keep in mind that your metabolic rate is highly influenced by your demographics. Also, make sure you’re having sufficient nutrients ti sustain your body, otherwise, it may turn against you and you could potentially develop health issues.