Recent obesity management guidelines suggest that behavioral therapies should be the first line of treatment for obesity. Behavioral change helps people develop sustainable healthy habits that can improve their diet, physical activity, and health in general. Calories deficit, eating fewer calories than we burn, is the heart of any obesity or weight loss treatment. Self-monitoring of calorie intake is a proven effective way to help you lose weight and reach your goals.
Counting calories is all about making smart decisions about what you eat, considering not just calories but also the macronutrients and micronutrients included in different types of food. By tracking calories and other nutrients, you can learn to be a mindful eater, which can lead to long-term lifestyle changes. Taking control of what you consume through calorie counting is a powerful way to stay fit and healthy while enjoying delicious meals. So don’t deprive yourself- start counting those calories today!
Calorie counting is not a punishment
Calorie counting requires you to log the type and amount of food and the time you ate it. Research shows that monitoring your eating behaviors with this level of detail is most effective when done thoroughly, consistently, accurately, and up to date, not at the end of the day. Be truthful and track every meal or snack you have – even if it is just a few bites of your children’s dinner or the cookie your colleague offered. Though logging what you eat may seem tedious initially, persistence and a positive attitude can bring long-term success. Calorie counting is often seen as a punishment. It’s true that it requires discipline and can be intimidating, but it doesn’t have to be like this. Rather than viewing it as a chore, see it as an opportunity to take control of your health! Calorie counting allows you to monitor your progress and reflect on your eating habits, helping you become more mindful of the decisions you make regarding food choices. This knowledge can empower you to make better food choices in the future and tailor your nutrition plan to meet your individual needs. Calorie counting doesn’t have to be a form of self-judgment but a tool for self-discovery!
An easy way to count calories
So let’s focus on making calorie counting an enjoyable part of obesity management instead of a chore! The JA Method is an innovative way to count calories and to become informed about nutrition. It doesn’t require you to measure exact measurements or go back to math class -simply use your hand and spoon as a guide when eating. With this method, you’ll become familiar with the categories of foods and learn more about a sustainable nutrition lifestyle. You’ll easily recognize food facts such as carbohydrates, proteins, and fats and understand how they fit into creating healthy meals. The JA Method provides a simple yet effective way to take control of what you’re eating. Discover more by visiting jamethod.com.
References
- Harvey J, Krukowski R, Priest J, West D. Log Often, Lose More: Electronic Dietary Self-Monitoring for Weight Loss. Obesity (Silver Spring). 2019;27(3):380-4.
- Patel ML, Wakayama LN, Bennett GG. Self-Monitoring via Digital Health in Weight Loss Interventions: A Systematic Review Among Adults with Overweight or Obesity. Obesity (Silver Spring). 2021;29(3):478-99.
- Antoun, J., Itani, H., Alarab, N. and Elsehmawy, A. The Effectiveness of Combining Nonmobile Interventions With the Use of Smartphone Apps With Various Features for Weight Loss: Systematic Review and Meta-analysis. JMIR mHealth and uHealth. 2022;10(4):p.e35479.
