Kingman Diet Tip of the Week: Write it down

Eunice Mesick

Eunice Mesick

Hi. This is Eunice from Diet Center.

Keeping track of what we eat is important to our weight loss success. It should be documented in writing, not just tracked mentally.

Many people feel that they are following their weight loss program well, but still are not losing weight. Part of the problem may be that they are estimating how much is being eaten.

If intake is tracked more accurately by keeping a food journal, we may be surprised by what we discover about our eating habits.

The following examples reflect the importance of tracking in writing what you eat to better determine why you may not be losing weight.

A study showed that people tend to underestimate their intake by about 800 calories.

Have you ever thought about what types of activities burn 800 calories?

Aggressive cross-country skiing averaging 5–8 mph depending on the participant’s body weight will burn almost 800 calories per hour.

Jumping rope or running seven-minute miles burns about 780 calories per hour.

Most of us may not have the time, energy or circumstances to participate in these types of activities, so here are some that may be a little more doable but still does not burn those types of calories.

Here are ways that can burn about 500 calories a day through aerobic exercise – roughly 30 minutes of jogging at 8.6 mph, 60 minutes of jogging at 5 mph, 50 minutes of playing basketball, 60 minutes of swimming laps, or just over 100 minutes of walking at 3.5 mph, according to Harvard Health.

Those averages are based on an individual that weighs 155 pounds.

Exercise is important to our health and well-being, but wouldn’t it be easier to keep a food journal to help avoid overestimating how many calories we consume?

Studies show people underestimate how much fat they consume.

Did you know that one gram of fat contains nine calories, one gram of carbohydrates and protein contains about four calories, and one gram of alcohol contains seven calories?

Because 28 grams or two tablespoons equals one ounce, calories from fat and alcohol can add up very quickly.

An American Dietetic Association survey found consumers routinely overestimate the portion size of pasta, rice, vegetables and meat.

A half-cup serving of cooked pasta or one-third cup of cooked rice equals about 80 calories.

One cup of raw vegetables or a half cup of cooked vegetables (excluding starchy vegetables) contains about 25 calories, and three ounces of cooked lean meat contains about 165 calories.

If your weight loss seems to be slowing down, take a closer look at your eating habits. You may be consuming more calories than you realize.

Thank you for reading Diet Center’s tip of the week.

If you are struggling with weight loss, call 928-753-5066 or stop by Diet Center at 1848 Hope Ave. in Kingman.

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