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How does one keep track of weight loss without counting calories to the T? To help you and to help ourselves, we found a knowledge guide from fitness trainer Neha Agarwalla that can help.
“I want to acknowledge that tracking calories tend to be the fastest way to lose weight because it takes the guesswork out of the picture. But I don’t think it is possible for many people like those who don’t cook their own meals, those with disordered eating patterns, and those who find it too time-consuming and intimidating. The steps I am sharing below will work if you stick to them in the long run but they will take more time. It helps improve eating behaviours, doesn’t make you obsessive about quantities, and helps you learn how to eat intuitively,” shared Agarwalla on Instagram.
Agarwalla listed the following tips
Step 1) Plating your food
1/4th protein source (chicken, Fish, Eggs, Tofu, Low Fat Paneer, Greek yogurt etc)
1/2 plate vegetables (can be a mix of cooked and raw or whatever is convenient, to begin with, try to eat as many colours as possible)
1/4th plate carbohydrates (rice, potato, bread, roti etc)
1-2 thumb size serving of fat (Oil, cheese, avocado, nuts, and seeds)
Step 2) Take 15-20 minutes to eat your meal
“It takes 20 minutes for your brain to signal to your stomach that you’re full. That’s why fast eaters also tend to be the ones that overeat and gain weight. The minute you focus on eating slowly, it will automatically reduce your portion size and bring you into a calorie deficit,” Agarwalla said.
Step 3) Check your weight regularly
This one is important if weight loss is the priority amongst goals. According to Agarwalla, weight should ideally move down by 250-500 grams a week, depending on how much weight one has to lose in the first place.
“An obese person would lose weight faster. Keep a chart to track your weight and if it is showing a downward trend then you know what you’re doing is working. If it isn’t that means you need to reduce food intake or increase activity or do a bit of both. But remember weight loss takes time unlike what most people share on Instagram so be patient,” said Agarwalla.
According to Agarwalla, factors like sleep and water intake are also extremely important as they can impact your eating habits and make it difficult for you to make good decisions.
Dr Varsha Gorey, senior clinical dietitian, Apollo Hospitals Navi Mumbai said that tracking weight loss without counting calories can be achieved through a few alternative approaches that focus on mindful eating and lifestyle changes. “Weight loss is not solely dependent on calorie counting. By focusing on healthy habits, monitoring your measurements, and paying attention to non-scale indicators, you can successfully track your progress without counting calories,” Dr Gorey told indianexpress.com.
“Pay attention to when you’re eating, how much you’re eating, and why you’re eating. This can help you identify any unhealthy habits that you may need to change,” said Ushakiran Sisodia, registered dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai.
She listed some pointers.
Portion control: Instead of counting calories, focus on portion sizes. “Use smaller plates and bowls to help control portion sizes naturally,” Dr Gorey.
Mindful eating: Pay attention to your body’s hunger and fullness cues. Eat slowly, savoring each bite, and stop eating when you feel satisfied but not overly full.
Choose whole, unprocessed foods: Prioritise vegetables and fruits (3-5 colours), lean proteins, egg whites, sprouts, soya, tofu, chicken, fish. Whole grains and locally available millet such as jowar, ragi, bajra can be commonly used. These nutrient-dense foods tend to be lower in calories and higher in satiety, supporting weight loss. Sisodia also shared that whole foods including fruits, vegetables, whole grains, lean protein, and healthy fats should be incorporated.
Stay active: Engage in regular physical activity, such as brisk walking, jogging, cycling, or strength training. Aim for at least 150 minutes of moderate-intensity exercise per week.
Track progress using non-scale indicators: Notice changes in energy levels, mood, clothing fit, body measurements, and overall well-being.
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