The number of calories you consume each day depends on several factors. If you're having trouble losing weight, any of those factors could be blamed. It is also possible that several factors are at play. Using the following as a guide, determine where you can improve, but also talk with a dietitian or a weight loss expert to determine your individual nutritional needs.
1. Hunger
Hunger is the primary reason we eat. Strangely, it is not always the only reason. Having too many meals or eating too large portions may indicate that you are not eating enough at each meal, or maybe you are not consuming the right nutrients to keep you satisfied.
2. What you eat
Health halo effects can create a false sense of security for people trying to lose weight. In other words, they consume too many calories from foods they consider healthy. For example, avocados contain healthy fats. As a high-fat food, avocados also naturally have high-calorie content, so portion control is essential. No matter how healthy a food is, consuming too many calories will lead to weight gain.
Choose foods that are high in fibre and include protein in your meals. You will also feel fuller longer if you add a source of heart-healthy fat (like olive oil, nuts.)
3. Portion size
Serving sizes can be confusing for many people, as most don't know what a serving is. Get a small digital scale to help you figure out what an adequate portion for your caloric requirements look like if you're not familiar with portion sizes.
You may discover that you eat more than one serving of many foods, such as bread and cereal. Changing the quantity can have a significant impact on your caloric intake.
4. Low-fat diet
Despite containing more calories and fat than low-fat foods, fat-rich foods also provide a greater sense of satisfaction or satiety when eaten in proportion. Although low-fat foods might seem healthier, this may be a false health claim that leads you to consume more low-fat foods than a high-fat meal. Bearing these differences in mind, you should use your fullness and satiety cues to choose appropriate portions for all foods.
5. How often you eat
frequent eating may help you avoid overeating at mealtime, but it also increases your risk of consuming too many calories. It is possible to consume too many calories with any number of meals, but including one or two snacks a day can help fill the gap between meals. Thus, overeating is reduced since you will not feel as hungry at mealtime.
6. Fatigue
What should you do when you start feeling worn out in the afternoon? Many people usually turn to the kitchen. We often turn to food for energy when we need a quick boost.
You might reach for a snack when your activity level drops out of habit or boredom rather than "real" hunger. A snack may help if you're hungry, but if you're tired, a short nap or break can help you recharge.
7. Body composition
More calories are burned by muscle than by fat. You can burn more calories all day if you bulk up your lean muscle mass. Eat enough protein to fuel your day and build strong muscles.
To support muscle strength, perform regular strength training at home or in the gym to increase metabolically active muscle tissue.
8. Overeating caused by exercise
If you're trying to lose weight, you probably make the mistake of overeating and justifying it with exercise, which is the most common mistake people tend to make. This is one of the reasons new marathon runners gain weight. To prevent binge eating after a workout, ensure you are properly fuelled.
