What did you eat today and what does it mean for your body in calories or nutrients? Is it difficult for you to lose extra pounds, even if you go to the gym? Try to weigh your food. From simple awareness of the composition of the products you consume to effective control of food portions, this habit can completely change your life.
There are people who have such an efficient metabolism that they can eat surprising amounts, regardless of caloric intake, and still not gain weight. There are also those who somehow manage to feed themselves, intuitively, exactly as much as they need, without exaggerating either more or less, with portions of food. For the rest of us, weighing food is a necessity. Here is a brief overview of the concrete benefits of this healthy habit.
You are aware of the food you eat
If you want to look better, whether you want to lose weight or gain weight, you will find out, as soon as you get in touch with some specialized articles or a personal fitness trainer, that only sport does not help you. All specialists emphasize the importance of a healthy diet, which means taking care of what you eat, but also in what quantities. It is not enough to replace french fries and baked meat with vegetables and fruits, if you eat one kilogram of oranges every night – the intake of carbohydrates will be well above what is necessary.
The first step in developing healthy eating habits is to start controlling the amount of food you eat. This way you avoid going from one end to the other, reducing the portions too much. You also start to pay attention to the small snacks that you take during the day and that will usually be difficult for you to keep weighing.
Avoid perception errors
Most of us have heard of the ochiometric approximations of ingredients, which use the size of the hand. Thus, one of the approaches says that: the size of your palm is equivalent to the portion of meat you should include in a meal, vegetables should take up as much space as your fist clenched, carbohydrates should fit in your hand made cauliflower, and high-fat foods should take up as much space as your thumb.
Compared to the situation in which you do not measure the food portions at all, this option has undeniable advantages, because it helps you to limit the food portions to a quantity quite close to the optimal one. At the same time, because we guess the quantity by evaluating the volume and use our eyes, the results are not very accurate and can be influenced by our mental state. The same amount of food may seem too little if you are very hungry, or too much if you are full.
Another weak point of this method is the difficulty of adapting the amount of food according to the observed evolution. Because you don't know exactly how many grams you consume, you can't calculate calories. You do not know if you fit your daily needs, if you have exceeded it, or on the contrary, you can still have a small snack.
If you use this system, but weight loss or gain is very difficult, or you do not notice significant changes, it is difficult to decide how much you can reduce or add. Do you cut another 1cm of the piece of meat? Do you give up a bouquet of broccoli?
You control the amount of calories and nutrients
Moving from the orientative system of the palm, to the exact one of the kitchen scale, weighing food means this time a simple and efficient control of the intake of nutrients and calories.
For starters, effective weighing means that you know exactly how many grams you have consumed from each dish and you can easily adjust the portion, depending on the numbers of the measuring device. Because the interest in a healthy diet is very high today, you will find quite easily on the Internet, or among the applications of your phone, information about the calorie content of the preparations in your diet. There are also kitchen scales ( here is a list made by us ) that include this information in memory, focusing on the most popular ingredients.
It is not at all difficult to calculate your daily caloric needs, taking into account the weight you have, the one you want to reach and your lifestyle (sedentary, active, etc.), so that you know exactly how many calories you need to consume in total. per day.
Equally easy to assess is the intake of nutrients (protein, carbohydrates, fats, vitamins), important for any person, regardless of health, and essential for those with deficiencies. By weighing food you can supplement or reduce the nutrients that you lack or that your diet includes in too large a proportion, causing imbalances.
A simpler and more natural diet
One of the effects of weighing food and trying to manage the intake of calories and nutrients is the orientation towards simpler and / or homemade dishes. The reason is obvious. It is easier to calculate the contribution of a salad in which you know exactly how much tomatoes, cucumbers and telemea you put, than to do the same for a slice of pizza bought on the way home.
At the same time, you will become more attentive to the composition of semi-prepared foods. This step is a negative revelation for many, because they quickly discover where the excess salt and sugar in their diet comes from and how many preservatives are used in these products. As a result, you will begin to focus more on natural and good quality alternatives.
Food consumption is no longer a reflex
Many of us go through every day without knowing exactly what we ate, what that food offered us and how much it was about. It is therefore not surprising that diets are so difficult, because they aim precisely at the awareness of this simple and natural action of eating. Weighing food is the simplest and most effective exercise to connect directly to your eating habits.