Knowing how much to eat is important for your long-term health and wellness.
You don’t want to gain weight and unnecessary body fat, but under eating and losing muscle tissue is just as bad for you.
Here we look at a couple of solutions for determining the correct food portions for you.
1. Determine your basal metabolic rate (BMR), and maintenance calories. Your BMR is how many calories you need to burn each day to sustain your body. Google BMR calculator and you will be able to work it out. Then add your activity level to work out your average maintenance calories.
2. Track calories – Use a tool like My Fitness Pal to track your calories. This gives you solid data to know exactly how much you’re eating. After doing this for a while, you will start to be able to estimate with a good degree of accuracy and don’t need to track for ever. Now you’ll know approximately what size portion of different foods contain what calories, and effortlessly end up eating the correct amount.
3. Track weight and body composition - Once you’ve moved to estimating your portions, you can just keep track of weight and body composition (photos, body fat, how clothes fit). If you notice a change, then you know to look a little closer at your food and adjust as necessary.
These techniques give you data to work with, and control over what you’re doing. When you have this data, you can easily make changes to eat more or less, whenever you want to gain or lose weight.