How to track your calorie intake oh so easily – 1st step to that body shape you want!

This is where most dieters fail. They might eat healthy foods, exercise regularly, do yoga, get plenty of sleep etc. but if they don’t know how many calories they’re consuming they are almost bound to fail.

100 calories
What 100 calories looks like!

In this article, I will describe the most important exercise of all. It involves a food scale, a pen and paper, a computer and an honest dose of discipline.


The majority of us seriously under-estimate how many calories we’re consuming and over-estimate how many calories we’re burning via exercise. This leads to us spinning our wheels and never successfully losing weight.




The solution is to spend a week or two weighing EVERYTHING we consume, then jotting down how many grams of each item we ate. Then, you submit that information into a website or phone app like My Fitness Pal which will tell you exactly how many calories, carbs, fat and protein you are consuming.


The beauty of a website/app like My Fitness Pal, is that it will remember your favourite foods so that the next time you want to log a day of eating, you just have to click and select it from your list of commonly eaten foods.


Most of us eat the same foods over and over again throughout our lives, so getting familiar with how many calories are in each of them will serve us well in the long run. As an example, I ENJOY dark chocolate. Now, I know from measuring it on my food scale and submitting the information online, that 4 squares of dark chocolate weighs 40 grams and contains 240 calories.




I know weighing and measuring foods and adding up the calories can be tedious but just doing it strictly for a week or so will be a MASSIVE eye opener for you. I couldn’t believe how many calories were in a tablespoon of olive oil or peanut butter or a handful of nuts the first time I measured them. Now I know that even though those foods are reasonably healthy, they have to be eaten in careful moderation.


I also learned how to eyeball certain things. For instance, I can tell that 100 grams of chicken is about the size of the palm of my hand. I also know that this contains 30 grams of protein and around 4g of fat and 0 carbs.


Chicken Yum
I know from my days of tracking calories that 100g of chicken is about the size/thickness of the palm of my hand. I know this contains about 30g protein, 4g fat and no carbs. I don’t need to weigh anything anymore but it’s a clever idea if someone is stuck with their weight loss and needs to figure out where they’re excess calories are coming from.


These days, I don’t even need to think about it anymore. I weighed and tracked everything I ate for such a long time that I just know what can be eaten in large amounts and what has to be limited. This will ensure I never let my diet go out of control, even when I’m on holidays.


If there’s one thing you should take from this article it’s this. Get yourself a food scale and get tracking. It could be the weight loss solution you’ve been looking for all these years.


For more tips on nutrition, exercise and healthy living get in touch via this form (takes no more than 60 seconds):

%d bloggers like this: