How To Enjoy Lower Calorie Foods

Just because you’re having a salad doesn’t mean that you’re eating less. Sometimes, an order of salad can have more calories than a burger; calories matter, and calorie counting is an essential tool in weight loss. Knowing about the calories in the food you eat and opting for lower calorie alternatives can make a big difference in your weight loss journey. In this episode, I discuss why calories matter and the significant difference calories make in weight loss. I also share some calorie comparisons of some foods to show how choosing low-calorie alternatives can make a difference in weight in a year.  Tune in to the full episode to learn why calories matter and how you can cut on calories.  I am now offering a 10-week virtual class! The transformative class will include pre-recorded videos, audio recordings, handouts, and membership in a Facebook community. You can’t take this class and not begin to understand the roots of your eating habits that you might be frustrated with. I am so confident that it will help you that I offer a money back guarantee! If you would prefer more individualized help, contact me so we can schedule a private virtual session. To sign up for the class or get private help, you can send me an email at [email protected] or visit my website.  Here are three reasons why you should listen to the full episode:  Why is calorie counting important?  What can you do to decrease calorie intake? How to enjoy lower-calorie foods?  Resources Lose It! by Charles Teague and Anahad O’Connor  My Fitness Pal  Episode Highlights  Understanding The Relationship Of Calories To Weight Loss One pound of body fat is equal to 3500 calories. To lose one pound, you need to take in less than 3500 calories than you use. The energy expenditure differs. It depends on your basal metabolic rate and how much energy you burn.  Genetics Affects Calorie Burn Genetics plays a role in calorie burn or weight loss. Some people are more efficient at holding calories and making food turn into fat compared to others — efficient fat savers. That’s a bad thing for people who don’t want a lot of weight, but that’s the way it is. It’s normal. Some people have blue eyes, others have brown, and others hold their calories more than others. Food Quality And Health Food quality and hormones can influence the body’s response to food. Low-quality food can cause the brain to have a different reaction in the body and hold on to calories a little tighter. High-quality foods tend to be higher in fiber, less processed, less refined, less sugar, and more plant-based. Another relevant factor is gut health, which points to eating high-quality foods.   Stress hormones can change the brain and its reaction to metabolism. We are a mind-body-spirit entity. Calorie experiments in a laboratory are very different from how calories play out in a human body under stress, has poor gut health, or is eating low-quality food. Calories Do Matter Calories matter, so calorie counting helps. However, strict calorie counting will backfire every time because it sets you up for rules-based thinking. It’s not a good option for people with eating disorders, binge eaters, and black-and-white thinkers. You shouldn’t feel like you’re on a diet. Focus on honoring your body with the best quality foods on a cellular level. You should feel good and feel healthy. Calories should be considered when choosing foods, but they shouldn’t be the most important consideration. Training Your Brain To Crave Healthier Foods  A study shows that if you change the way you eat, you can change your brain’s sensitivity to healthy and unhealthy food. You can train your brain to look for high-quality, healthy food and change your food palate.  How To Decrease Calories Find alternatives with lower calories. For example, you can switch from fat-free milk to almond milk, use non-fat mayonnaise instead of the regular one, or remove sugar from your coffee. Having more natural foods and fewer additives can decrease calories too. You can make little changes that wouldn’t bother you that much. You can have two slices of cheddar cheese instead of four, or you can choose the lower-calorie sauce in McDonald’s. These can make a difference in a single year.  The Supersizing Problem In The United States In the United States, one order is usually two or three servings. To ensure portion control and avoid eating the entire serving in one sitting, set aside half of the serving and put them in your freezer. That way, they’re out of sight, out of mind, they don’t smell delicious, and you can reheat them another day. Portion Control Is A Must  You can opt for the smaller option to save on calories: this is the idea behind thinner dinner swaps. You don’t have to restrict yourself from food cravings. Instead, get what you’re craving in a small portion. It is best to check your food’s calorie count before ordering to help you make an educated and mindful decision regarding your food intake.  Saving Calories On Party Food And Alcohol  Alcohol can quickly increase calorie intake. However, you can be smart about your alcohol intake too. You can opt for alcoholic drinks that have lower calories. Similarly, you can also opt for party foods with lower calories. Overall, when you become more conscious about the calories of the food and drinks you intake, it can make a long-term difference in your weight. You can feel the difference even after only ten weekends. It can be extra challenging to control ourselves at parties, so looking into calories and portions can help you stay smart and mindful while still enjoying.  5 Powerful Quotes  “But I also think calories are relevant. You have to look at all of it. And it’s always a puzzle and each person is different.” “And in this case, strict calorie counting will backfire every time because it sets you up into rule-based thinking.”  “Sometimes it’s really hard not to eat all of those servings if it’s staring you in the face. The point of power—don’t forget—is when you open your mouth and put in your order.”  “But don’t think you’re doing yourself any favors just because it says the word avocado and turkey burger. We’re talking enormous portions as the key problem here.”  “I’m not saying it’s particularly healthy, but I’m saying if that’s what you’re craving, get what you’re craving in a small portion, and you’re going to be better off in terms of this.”  If you listened to the podcast and enjoyed it, please share and post a review! Have any questions or want to schedule an appointment? You can email me at [email protected] or visit my website. To making peace with eating, Betsy