just how much are you really eating? and what is too much?
Most people have in their head suitable calories based on government guidelines, that being a woman should eat 2000 calories a day, and men should eat 2500 calories. But this is a guideline and not exactly true. Which is often why we can easily and often eat much more than we actually should be.
You should work out your BMR (Basal Metabolic Rate) to find out a little more accurately what your daily calorie intake should be. We are all very different and individual. Take a look at these examples below.
An average woman of 45 years old, 5ft 5 inches and 10 stone/140 lbs in weight should be eating the following calories -
1. If she does nothing but sit on the couch all day - 1281 calories is what she should consume.
2. Works in an office daily but doesn't little or no exercise - 1537 calories is what she should consume.
3. Works in an office daily and does 1 - 3 workouts a week - 1761 calories is what she should consume.
4. Works in an office daily and does 4 - 5 workouts a week - 1877 calories is what she should consume.
These are based on a BMR calories calculator available here www.calculator.net/bmr-calculator.html in case you want to work out your own. As we are all very different based on sex, age, height and weight.
You should work out your BMR (Basal Metabolic Rate) to find out a little more accurately what your daily calorie intake should be. We are all very different and individual. Take a look at these examples below.
An average woman of 45 years old, 5ft 5 inches and 10 stone/140 lbs in weight should be eating the following calories -
1. If she does nothing but sit on the couch all day - 1281 calories is what she should consume.
2. Works in an office daily but doesn't little or no exercise - 1537 calories is what she should consume.
3. Works in an office daily and does 1 - 3 workouts a week - 1761 calories is what she should consume.
4. Works in an office daily and does 4 - 5 workouts a week - 1877 calories is what she should consume.
These are based on a BMR calories calculator available here www.calculator.net/bmr-calculator.html in case you want to work out your own. As we are all very different based on sex, age, height and weight.
An average man of 45 years old, 5ft 11 inches and 14 stone/196 lbs in weight should be eating the following calories -
1. If he does nothing but sit on the couch all day - 1796 calories is what she should consume.
2. Works in an office daily but doesn't little or no exercise - 2155 calories is what he should consume.
3. Works in an office daily and does 1 - 3 workouts a week - 2470 calories is what he should consume.
4. Works in an office daily and does 4 - 5 workouts a week - 2631 calories is what he should consume.
1. If he does nothing but sit on the couch all day - 1796 calories is what she should consume.
2. Works in an office daily but doesn't little or no exercise - 2155 calories is what he should consume.
3. Works in an office daily and does 1 - 3 workouts a week - 2470 calories is what he should consume.
4. Works in an office daily and does 4 - 5 workouts a week - 2631 calories is what he should consume.
So comparing these to the health authority guidelines, the woman would have to exercise daily to be able to eat 2000 calories a day, and the man would have to work out 3 times a week or more to earn his 2500. So does this represent the average person? Not really. Now work out your own and see where your daily calories should be.
You tend to find calories required go down the older you get. But can also go up the heavier or taller you are as heavier bodies need more calories to function. So it is very much an individual calculation.
We have over the years also had an increase in our average portion size. Seeing portions become much more than we actually need. I am often surprised by the sheer volume that is put on people's plates in restaurants, and what portions are given on tables at home. Often quite innocently and unknowingly huge portions. As it over the years has become the norm.
I see children eating adult portion sizes, or eating smaller dinners but then given a dessert that the adults don't have resulting in kids then eating more calories than adults. Way too much for a child and teaching them bad habits. Or couples, men and woman, eating the same portion sizes, or huge roast dinners followed by a sleep every Sunday. I could go on. But still hear people whos weight has crept up over the years say 'I have no idea how I got to this size'.
They could truly have had no idea. It could be innocently done. If a woman is mentally basing a daily intake on 2000 calories when you should be eating 1761 a day as above even with workouts included, would actually be having a daily over eat resulting in one years weight gain of 24 pounds. Nearly 2 stone. I can you see how easily it can be done.
You tend to find calories required go down the older you get. But can also go up the heavier or taller you are as heavier bodies need more calories to function. So it is very much an individual calculation.
We have over the years also had an increase in our average portion size. Seeing portions become much more than we actually need. I am often surprised by the sheer volume that is put on people's plates in restaurants, and what portions are given on tables at home. Often quite innocently and unknowingly huge portions. As it over the years has become the norm.
I see children eating adult portion sizes, or eating smaller dinners but then given a dessert that the adults don't have resulting in kids then eating more calories than adults. Way too much for a child and teaching them bad habits. Or couples, men and woman, eating the same portion sizes, or huge roast dinners followed by a sleep every Sunday. I could go on. But still hear people whos weight has crept up over the years say 'I have no idea how I got to this size'.
They could truly have had no idea. It could be innocently done. If a woman is mentally basing a daily intake on 2000 calories when you should be eating 1761 a day as above even with workouts included, would actually be having a daily over eat resulting in one years weight gain of 24 pounds. Nearly 2 stone. I can you see how easily it can be done.
Now I want you to now take the 'Portion Distortion' quiz below.
The 10 question Portion Distortion Quiz has been around for some time now and was created below to see if you know how today's portions compare to the portions available 20 years ago, and also explains the amount of physical activity required to burn off the extra calories provided by today's portions.
1. A bagel 20 years ago was 3 inches in diameter and had 140 calories. How many calories do you think are in today's bagel?
a. 150 calories
b. 250 calories
c. 350 calories
2. A cheeseburger 20 years ago had 333 calories. How many calories do you think are in today's cheeseburger?
a. 590 calories
b. 620 calories
c. 700 calories
3. A 6.5-ounce portion of fizzy drink had 85 calories 20 years ago. How many calories do you think are in today's portion? a. 200 calories
b. 250 calories
c. 300 calories
4. A portion of french fries of 20 years ago had 210 calories. How many calories do you think are in today's portion?
a. 590 calories
b. 610 calories
c. 650 calories
5. A portion of spaghetti and meatballs 20 years ago had 500 calories. How many calories do you think are in today's portion of spaghetti and meatballs?
a. 600 calories
b. 800 calories
c. 1,025 calories
6. A cup of coffee with milk and sugar 20 years ago was 8 ounces and had 45 calories. How many calories do you think are in today's coffee?
a. 100 calories
b. 350 calories
c. 450 calories
7. A muffin 20 years ago was 1.5 ounces and had 210 calories. How many calories do you think are in a muffin today?
a. 320 calories
b. 400 calories
c. 500 calories
8. Two slices of pepperoni pizza 20 years ago had 500 calories. How many calories do you think are in today's large pizza slices?
a. 850 calories
b. 1,000 calories
c. 1,200 calories
9. A chicken Caesar salad had 390 calories 20 years ago. How many calories do you think are in today's chicken Caesar salad?
a. 520 calories
b. 650 calories
c. 790 calories
10. A box of popcorn had 270 calories 20 years ago. How many calories do you think are in today's tub of popcorn?
a. 520 calories
b. 630 calories
c. 820 calories
Now check out the answers -
1. c: 350 calories for a 6 inch bagel. If you rake leaves for 50 minutes you’ll burn the extra 210 calories.*
2. a. 590 calories. You’ll need to lift weights for 1 hour and 30 minutes, to burn the extra approximately 257 calories.*
3. b. 250 calories for a 20-ounce fizzy drink. If you work in the garden for 35 minutes you will burn the extra 165 calories.**
4. b. 610 calories for a 6.9-ounce portion of french fries. If you walk leisurely for 1 hour and 10 minutes, you will burn the extra 400 calories.**
5. c. 1,025 calories for a portion consisting of 2 cups of pasta with sauce and 3 large meatballs. If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.*
6. b. 350 calories for a 16-ounce cup of coffee. If you walk approximately 1 hour and 20 minutes, you will burn the extra 305 calories*
7. c. 500 calories for a 5-ounce muffin. If you vacuum for approximately 1 hour and 30 minutes you will burn the extra 310 calories*
8. a. 850 calories for 2 large slices of pizza. If you play golf (while walking and carrying your clubs) for 1 hour, you will burn the extra 350 calories**
9. c. 790 calories for a 3 cup portion. If you walk the dog for 1 hour and 20 minutes, you will burn the extra 400 calories.**
10. b. 630 calories for a tub of popcorn. If you do water aerobics for 1 hour and 15 minutes, you will burn the extra 360 calories.**
* Based on a 130-pound person
** Based on a 160-pound person
So are you starting to think a little more about the amounts you eat? Do you think your ingrained calorie beliefs may have been guiding you on the wrong path to weight gain? Is it giving you some food for thought....if you pardon the pun? An interesting quiz isnt it.
So our example woman earlier, would have skipped breakfast, had a coffee and muffin for lunch, and spaghetti and meatballs for dinner and that would be over her daily requirement. Remember she's a regular exerciser too.
Most people simply dont want to calorie count, and really it can be a bad habit to get into. And of course dull!
So my top tips for being mindful of your portions are -
1. Eat from smaller plates. You probably heard it a million times. But it does work.
2. Ladies, don't eat the same portions as your hubby or man. It should be about a quarter size less.
3. The above picture is regularly used as a guide by looking at your plate. (Image from Healthline) Most nutritionist follow this rule of thumb -
So my top tips for being mindful of your portions are -
1. Eat from smaller plates. You probably heard it a million times. But it does work.
2. Ladies, don't eat the same portions as your hubby or man. It should be about a quarter size less.
3. The above picture is regularly used as a guide by looking at your plate. (Image from Healthline) Most nutritionist follow this rule of thumb -
- Vegetables or Salad - Half a plate
- Protein - Quarter of a plate — this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses
- Complex carbs - Quarter of a plate — such as whole grains and starchy vegetables (potatoes etc)
- High-fat foods: Half a tablespoon (7 grams) — including cheese, olive oils and butter
- Proteins: A palm-sized serving for women and two palm-sized portions for men — such as meat, fish, poultry and beans
- Vegetables and salads: A fist-sized portion for women and two fist-sized portions for men
- Carbs: One cupped-hand portion for women and two for men — such as whole grains and starchy vegetables
- Fats: One thumb-sized portion for women and two for men — such as butter, oils and nuts
6. Be mindful of your required calorie intake and work out your BMR mentioned earlier. Be realistically aware of what you need as a man, woman or your child.
7. Have kids portions or half portions in restaurants. They often serve way too much food than what we require in adult portions.
8. Don't go to all you can eat buffets.
9. A purchased coffee and a cake is not a snack. It often is enough calories for a meal. So have it as a meal.
10. Buy smaller fruits to snack on. I see huge bananas and apples in shops nowadays, on their own can be 140 + of additions sugary calories. Buy smaller fruits. Just as tasty, and often just as satisfying with half the calories.
I hope this helps, and has been a entertaining and interesting read for you. Have a great day!
