Are You Eating Enough? Is it time to stop eating so much junk food?
There are many reasons why you might want to do this. Maybe you’re trying to lose weight or maybe you just feel like you need to start living a healthier lifestyle. Whatever the reason, there’s no doubt that if you’re eating too much junk food, then your health could suffer.
So how much does it really take for your body to become full? How many calories do I actually need each day?
Well, according to the U.S. Department of Agriculture (USDA), you need between 1,000 and 2,000 calories per day to maintain your current weight. If you’re currently at your ideal weight and you’re still eating less than these numbers suggest, then it’s probably time to change up your diet plan! But before you make any changes, it’s always good to know exactly how many calories you’re consuming every day. That way, you’ll have a better idea of whether or not your diet plan is working.
How Many Calories Do I Really Need Each Day?
There are several ways to calculate how many calories you need each day. One method is to use the Harris Benedict Equation . This equation is designed to calculate how many “resting calories” your body requires each day. Next, you’ll also need to account for any exercise that you do, which will require more calories. If you’re currently not active at all, then you might want to consult a physician before taking this step, because there’s a risk of injury if you begin an exercise routine without being prepared for it. With that said, let’s go over the equation. Using the Harris Benedict Equation, you’ll need to take your weight in kilograms and multiply it by the correct amount below. If you’re not sure of your weight in kilograms, just divide your weight in pounds by 2.2. After you’ve determined this number, we can move onto the next step. Here are the multipliers: If you’re Not Active = BMR x 1.2
If you’re Moderately Active (work at a desk and don’t exercise at all) = BMR x 1.375
If you’re quite Active (work out 3-4 days per week) = BMR x 1.55
If you’re Very Active (work out 4-5 times per week) = BMR x 1.725
If you’re Extremely Active (work out 6-7 days per week) = BMR x 1.9 One the above steps has been completed, you’ll need to find out how many calories you burn in a typical day. Again, this can be determined through exercise, but if you’re not currently active then it might be best to ask your doctor how many calories you burn while at rest. From there, it’s just a simple matter of multiplying the two numbers to get your total daily calorie burn.
After this, you can find out how many calories you need to eat throughout the day (and exercise accordingly) in order to reach your desired weight loss goals.
How can I eat less and still feel satisfied?
Sometimes, people who are trying to lose weight will go through periods where they feel starved all the time. They might be eating a lot less than they’re truly body requires, which of course is never a good thing. It’s important to listen to your body’s hunger cues. If you’re feeling hungry all the time, then try eating more. On the other hand, if you’re feeling full all the time, then you might be eating too much.
But what can you do to satiate your hunger pangs without overeating?
Here are some ways to eat less but still feel satisfied: Drink Water Instead of Other Beverages
Don’t drink your calories!
Remember how we went over the number of calories in different types of drinks?
Hopefully, by now you know that sweetened beverages such as sodas, fruit drinks, and even “diet” versions of these contain a lot of calories but don’t do anything for your hunger. If you’re feeling hungry, reach for water instead. Not only does it help fill you up, but it’s also good for your health.
Water is Good for Your Health
Drinking plenty of water has several benefits. First of all, it helps to cure constipation and keep your digestive system running smoothly. It can also help you to feel full. If you don’t normally drink water, try adding slices of lemon or lime to make it more palatable.
You can also add some fruit to the water to give it a little flavor.
Eat More Filling Foods
Some foods are just better at making you feel full than others. If you need to satisfy your hunger, eat more of the following types of foods: Beans
Vegetables One thing that a lot of people don’t do is chew their food thoroughly. If you’ve ever eaten something and not chewed it enough, you’ll know that it doesn’t sit well in your stomach. Your body has a hard time digesting food if it’s not broken down enough. That goes for both your food and drink.
Drink your water, but don’t gulp it down. Chew your food thoroughly, and you’ll feel more satisfied after a meal.
Music is great while eating. Try listening to music while you eat to reduce the amount of time you spend thinking about food and feeling hungry. You can also try switching to lower calorie foods such as the ones listed above.
Also, avoid eating too much in one sitting. Eat five or six small portions of food throughout the day rather than two or three larger ones.
At this point, you should have an understanding of how many calories your body needs each day as well as how to track the number of calories you eat and drink. Use this information to plan out your daily meals. You can also use it to make sure you’re exercising enough to keep your metabolism up. It’s important to keep your metabolism going at a healthy rate.
Not only will you be more likely to lose weight, but you’ll also be less likely to gain it back after you’ve achieved your goal weight.
If you’re eating right and exercising but still aren’t seeing any weight loss, make sure you’re drinking plenty of water. One common mistake people make is that they think they’re hungry when they’re really just thirsty.
Also, check your weight once a week. Weigh yourself in the morning before you’ve eaten or drunk anything other than water. Do this at the same time every week. Once you see a downward trend in your weight, you’ll know that you’re on the right track!
Time to Move on to the Next Step
Congratulations! If you’ve gotten this far, then you’ve made some improvements in your eating habits and lifestyle. However, there’s still more that you can do. Keep reading to find out what they are.
You’ve come a long way, so keep up the good work!
Continue Recording Your Weight
Keep recording your weight every week. This will help you to see if your new lifestyle changes are helping you to lose weight or not. It’s important that you do this as accurately as possible. Weigh yourself in the same place and at the same time every week.
Also, make sure you don’t weigh yourself right after you’ve eaten or drunk a lot. Wait at least an hour after eating and 2 hours after drinking before you weigh yourself.
You need to weigh yourself every week to make sure that you’re on the right track towards your goal weight. Aim to weigh less each week than the last. If you’re finding that you’re not losing weight as fast, try increasing your activity level or lowering your calorie intake.
How to Keep Losing Weight
There are a couple of things you can do to keep your weight loss going. The first is to keep doing what you’re currently doing. Exercise regularly and eat a balanced diet. This will work for most people, but there are some who might need to take extra measures in order to continue losing weight.
If you find that you’re struggling to lose weight even though you’re doing everything right, then it might be time to look into other options. There are supplements out there that claim to speed up metabolism and help people to burn fat faster. These aren’t necessarily bad for you, but like with anything else: don’t over do it.
There are also surgeries that can help you to lose weight if nothing else has worked. However, these can be risky so it’s advised that you look into these very carefully before getting anything done.
With any of these procedures, it’s also best to keep doing the right things like eating a healthy diet and exercising regularly. This will help to ensure that you achieve your goal of a healthy weight and will also keep you from gaining the weight back.
It’s important to remember that losing weight is a journey and not a race. You’re going to come across some obstacles along the way, but as long as you stay focused on your ultimate goal; you’ll reach it eventually.
You can do this!
Sources & references used in this article:
Not eating enough: overcoming underconsumption of military operational rations by BM Marriott – 1995 – books.google.com
Are professional young rugby league players eating enough? Energy intake, expenditure and balance during a pre-season by N Costello, K Deighton, T Preston, J Matu… – European journal of …, 2019 – Taylor & Francis
… of Negative Self-Beliefs in Anorexia Nervosa: A Detailed Exploration of Their Content, Origins and Functional Links to “Not Eating Enough” and Other Characteristic … by RA Woolrich, MJ Cooper, HM Turner – Cognitive therapy and research, 2006 – Springer
Are You Eating Enough? by WTOR MORE – therenegadenp.com