Four ways to monitor food intake that don’t involve counting calories

At some point or another most of us will have tried to count calories or monitor our food intake, with varying success.

The secret to any successful weight loss program is to reduce the amount of calories in versus calories out (the amount of calories we burn).

Although calorie counting can be an effective way to measure the amount of calories we consume, it is a lot of work to weigh and measure every piece of food, spoon of olive oil or dash of milk we consume. It is also hard to track what is in food we don’t prepare ourselves and for some, long term calorie tracking can lead to disordered eating habits.

To keep weight off long term we need sustainable, easy to follow methods of ensuring the right amount of food for our goals. Here are four ways I have suggested to clients to successfully look at and track their food intake without having to count any calories!

1. Measure protein only - I have spoken before about the benefits of eating a high protein diet. If you have a strength goal, consuming enough protein is going to be the main nutritional driver to achieve that. Guideline’s are to consume 1.5-1.8 grams of protein per KG of body weight per day.

So if you weigh 75kg you should be aiming for 112 - 135 grams of protein per day.

If weight loss is your goal then one of the benefits of a high protein diet is that it can keep you fuller for longer so it can help you reduce your daily calories overall.

Remember that meat and fish are made up of other macronutrients like fat so you will need to check how many grams of protein there is per 100g.

2. Use your palm to measure - Portion sizes can be one of the hardest things to gauge, and whether we are eating out or preparing a meal at home, using our hand as a guideline can be a great way to measure food.

The great thing about using hands to measure is that they are portable, and that they scale with the individual. Bigger people will need more calories and tend to have bigger hands.

As the serving sizes stay consistent it is easy to alter portion sizes to work for you. Following a high protein diet? Aim for 2 portions of protein and 1 portion of carbs and 1 of vegetables. Trying to lower calories? Aim for 2 portions of vegetables and 1 portion of carbs and 1 of protein per meal.

3. Track time between meals - The most common form of this is intermittent fasting, leaving a 12-16 hour gap between meals, usually overnight.

For me personally, I find it hard to fast as my preference is to eat little and often. However during times when I am trying to be more aware of how much I am eating I like to set a timer between meals. It takes around 5-6 hours for the stomach to completely digest food.

If you find that you are getting very hungry between meals then this could be a sign that you need to eat more nutrient dense food at meals. Protein and fibre both take a long time to digest and keep you feeling fuller for longer, so make sure to include them at every meal.

Waiting between meals is also a great way to keep blood sugar levels steady, avoiding spikes in glucose that can be followed by a dip making you feel tired and lethargic.

4. Keep a written food diary - This can feel similar to calorie counting as you will need to record what meals you had, roughly how big the portion was and at what time you ate it. But the big difference here, is that you can also record how you feel either at the point of eating or at the end of the day when you come to reviewing what you ate.

This can help you to identify if there are certain emotional or maybe stress triggers that are driving you to eat at times when you might not be hungry.

It can also help to look at your environment or who is with you when you are eating, maybe you tend to eat more when you are alone, or do family events revolve around big meals? Being aware of these factors can help you plan more effectively. For example, finding a hobby you enjoy when you are alone or reducing food intake in the lead up to a big family event.

If you would like to find out more about these methods or how strength training can help you to achieve your goals call me on 07747 676414 or email maxineellison@me.com