I do calorie counting as part of my services as a dietitian / nutrition coach. But, calorie counting is my least favorite part of my job and I really wish I can delegate this to someone else, like to my clients or with the use of apps or software.
There are actually apps and websites that do calorie counting and I wish I can recommend these to everyone. The problem with calorie counting apps is that when you lack knowledge about serving portion measurements, estimation, conversion and food compositions, there’s a good chance that calorie counting using apps and websites will lead to erroneous results.
For example, you might plug in 1 cup rice when in fact what you ate is actually 1.5 cups. Or, you might mistake 1 tsp to what is actually 1 tablespoon. Therefore, you have to have an idea on how 1 cup, 1 lb, 100grams, 1 teaspoon etc actually look like.
Also, ingredients, recipes and cooking methods make a lot of difference in their total calories. 1 serving of Fried Chicken is different from 1 serving of Chicken Pastel because you have to consider additional ingredients and sources of fats. This is actually very daunting! Ugh my heart!
Aside from ensuring the accuracy, another reason I still do the calorie counting for my clients is because I want to protect them from being too obsessed with calories and numbers. I can’t imagine myself having to count calories of every food I eat everyday. No way! So, despite me not really enjoying the calorie counting thingie, I have no choice but do it for my clients’ well-being.
So, if you’re someone who do calorie counting, please note that
Calorie counting is a tried-and-tested strategy in weight management
However, please make sure that your numbers are accurate by being aware of portion sizes, weights and other measures, ingredients and methods of cooking.
Also, if you find yourself getting negative emotions (frustration, worrying, anxiety, perfectionism, etc) as a result of calorie counting, please step back, breathe and check the quality of your overall diet instead:
variety
colors
freshness
flavor
These cannot be quantified. So while numbers and calorie counting are important in weight management, please don’t forget the bigger picture:
How you feel
Your relationships
Your overall well-being.
Alright?
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