The following tips may help you count calories correctly, ensuring that your body gets the right amount of calories per day, and help you lose or control your weight in a healthy way.
1. Set clear goals.
After knowing the amount of calories you need each day, you should divide the calorie amount of each meal appropriately: breakfast, lunch, dinner, and 2 snacks . For example, แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ if the calorie requirement per day is 1,750 calories, you may choose to eat 3 main meals, 480 calories each , and 2 snacks, 150 calories each.
You should have a specific day each week to set your menu so that you get the right amount of calories, such as Sunday, because it’s a day off and you have a lot of time. An example of a meal that’s good for weight loss is 2 boiled eggs for breakfast, 1 slice of whole wheat bread with 1 tablespoon of peanut butter, 1 apple, and 1 cup of black coffee. Setting up your menu for the week in advance will help you calculate the calories and nutrients you should get more appropriately and may also help you save on ingredients or food expenses.
2. Use an application to help calculate calories.
There are many applications available today that can help you calculate calories and nutrients you should get each day. Some applications can also calculate the actual energy or calories used each day. They can also record data and display statistics that are easy to see, which may help motivate you to want to check your calories and control your weight in a healthy way continuously.
If you want to know the calories of plants, spices or Thai foods such as soybean paste, pickled bamboo shoots, fish maw, stir-fried rice with holy basil, you can check the Food Composition Table of Thai Foods from the Nutrition Division, Department of Health, Ministry of Public Health.
3. Count your daily calories regularly.
To get the most accurate estimate of how many calories you consume each day, you should count calories regularly, or every time you eat or drink something.
Some ingredients in cooking may have different calories depending on the cooking method. For example, 1 piece of uncooked chicken breast will have about 115 calories, but when cooked it may have 165 calories. Or 1 cup of cooked rice will have about 365 calories, but when made into rice porridge it may have about 130 calories.
However, you should not stress or be too strict about counting your daily calories, as stress can affect your ability to lose or maintain weight.