SPRINGFIELD, Mo TKY3's Paul Adler visits with Pamela Hernandez on this Fit Life. She tells Paul that calorie counting is tedious and confusing and it is a very inexact science.
Pamela tells us; The FDA allows up to a 20% margin of error in food label calorie counts. That means the 150 calorie protein bar you're eating could actually be anywhere from 130-180
Tracking calories out with an activity tracker like a FitBit doesn't look
much better. When some of the most common trackers were studied, they were found to be off by up to 23%.
If you're trying to lose fat or get healthy, you're much better off keeping things simple with these three steps.
1. Listen to your body. Listening for your body's hunger cues is the first step in getting into a healthy routine with food. Slow down when you eat and allow yourself to find your full feeling. Mindful eating often leads to eating less.
2. Focus on food quality. Nutrient rich whole foods will help your body feel full faster. Fill your plate with veggies and fiber rich foods plus protein and healthy fats.
3. Practice simple portion control. You can over eat anything, even the really "good for you' stuff. Managing your portions is as easy as using your hand. At meals keep your protein portion to the size of your palm, veggies and fruit to the size of your fist, non-veggie "smart carbs" like beans and oats to the size of a cupped hand and fats like nuts or avocado to the size of your thumb.
How many portions per meal may vary with your goals and body size, but generally speaking a palm or two of protein, a cupped hand or two of smart carbs and a thumb of healthy fat is a good place to start.
Add a couple of fistfuls of veggies, take at least 20 minutes to eat and you'll be amazed at how satisfied you are without reaching for seconds.