Should weight loss focus on nutrition or calorie counting?

The basic principle of successful weight loss is still an energy deficit, meaning you need to take in fewer calories than your body uses - Photo: Harvard Health

While there are many recommended methods, the basic principle of successful weight loss is an energy deficit, meaning you need to consume fewer calories than your body uses. This can be achieved through changing your eating habits, increasing your physical activity, and making conscious behavioral changes.

The role of nutrition in weight loss

Nutrition is an important factor in weight loss, as the foods you eat affect your body in different ways. To lose weight effectively, aim for a balanced diet that includes a variety of foods.

Each food group offers its own benefits. Additionally, some foods can support your weight loss goals, while others can hinder your efforts if consumed in excess.

It's important to know which foods help you reach your health goals and how much to eat. Include a variety of healthy foods in your diet, such as lean proteins, beans, lentils, fruits, and vegetables.

For example, beans are rich in fiber, which helps you feel full longer and supports healthy digestion. Fruits and vegetables are also rich in fiber, vitamins, and minerals that help your body perform daily functions and boost your metabolism.

Eating enough protein can add flavor to meals, help prevent overeating, and aid in muscle maintenance, metabolism, and recovery after exercise.

Focusing on the foods you eat and the nutrients they provide, rather than just counting calories, can help you develop a healthier, more positive relationship with food. This approach encourages you to think about what to add to your diet rather than just what to cut out.

While calorie counting can feel like a constant battle to eat less, focusing on nutrition helps you appreciate the benefits of different foods and creates a positive choice mindset. This approach not only aids weight loss, but also provides many health benefits beyond weight loss, making the journey more enjoyable and sustainable.

The role of calorie counting in weight loss

On the other hand, weight loss is essentially about taking in fewer calories than your body uses. To count calories effectively, you need to understand how many calories your body needs to maintain your current weight and then reduce your intake to create that deficit.

This method requires you to learn to recognize the calorie count of the foods you commonly eat, which can be done with the help of tracking apps or calorie reference books.

Once you know which foods are high in calories, you can reduce portion sizes or limit how often you eat them, while increasing your intake of low-calorie foods like fruits and vegetables.

Calorie counting can be simple because it focuses on a clear goal of calories consumed. Using a calorie tracking app or tool makes it easy to see if you're meeting your calorie loss goal, as long as you're estimating portion sizes correctly.

This method can help identify eating habits, such as consuming most of your calories at night, or realizing that some snacks have more calories than expected. For beginners, counting calories can be a simple way to start your weight loss journey.

Should you focus on nutrition or calorie counting?

Whether it's nutrition or calorie counting, the best choice is one that suits your personal preferences and is something you can realistically do. While calorie counting can be helpful, many nutritionists recommend focusing on nutrition rather than just calories.

Focusing too much on calorie counting can sometimes lead to an unhealthy obsession with numbers, which can even lead to undereating, making long-term weight loss more difficult. Additionally, people often misjudge portion sizes or forget to account for small ingredients, which can throw off calorie tracking.

For a balanced and sustainable approach, focusing on a nutritionally complete diet is often more effective in achieving and maintaining weight loss, while also supporting a positive relationship with food.

Source: https://tuoitre.vn/giam-can-nen-tap-trung-vao-dinh-duong-hay-tinh-calo-20240917163022017.htm