卡路里，卡路里。哦，如果只是那么简单。好消息是，它比数学更多。弄清楚您消耗多少卡路里并不是一件容易的事。实际上，为自己的体重挣扎的人倾向于underestimate their calorie intake by 40%与重量正常的人相比，他们低估了他们的饮食平均水平20％。让我们深入了解您可能低估卡路里摄入量的原因。
1.部分失真
A tablespoon of peanut butter is roughly 100 calories, but you could be off by 50 calories or more if you serve yourself up a heaping tablespoon or two. You can see how the calories can add up over the course of the day. Even trained bartenders getstandard drinkswrong, and overpour. It’s hard to know how much you’re eating unless you’re actually measuring it. And let’s be honest: Who’s got the time or patience for that? Being meticulous about portions has pros and cons, and for some, it can lead to an unhealthy relationship with food and disordered eating.
2. TECHNICAL DIFFICULTIES
跟踪诸如myFitnesspal之类的应用程序使卡路里计数变得更加容易，如果you know how to use them properly. But if you don’t record the right portion size or select a different brand than you actually consumed, you may be off with your counting. Using the barcode scanner and recipe function within the app makes your calorie counting more accurate.
READ MORE >您创建卡路里赤字的快速简便指南
3.标签谎言
Ready for your mind to be blown? Just because the nutrition information on a bag of chips says it contains 140 calories per serving, that doesn’t mean it actually has 140 calories in it. According theFDA标签法律，允许有20％的错误率卡路里，糖，总脂肪，饱和脂肪，胆固醇和钠。thus that bag of chips may actually contain 168 calories and it would still be in compliance with the law. The secret’s out, folks.
4. THERE’S ALWAYS A VARIANCE — ESPECIALLY WHEN EATING OUT
If you’re eating out and relying on restaurants to be accurate whenthey post calories on the menu， 祝你好运！在大多数情况下，这些是低估计值，尤其是如果您在Sitdown餐厅吃“健康”的选择。美国平均每天在家里外面吃一顿一顿饭，这意味着我们可能比我们认为要消耗的摄入量多100卡路里的热量北部。快餐连锁店往往具有更准确的卡路里计数，因为一切都更为标准化，预制和热量，这为人为错误或配方调整的空间较小。但是我们都知道，这不一定是您身体的最佳燃料。
5.吃健忘症
We’re so busy that we eat on the go and have snacks at the ready, which means we often forget what we ate. We can be so distracted during our day that we forget to track that handful of almonds we ate during our meeting.
那些小点心每天可以加起来300卡路里或更多卡路里，您甚至都不知道。
6. NOT COUNTING CALORIES IN THE BLTs
不是培根，生菜和番茄三明治 - 而是在准备一顿饭时，我们可能会感到内gui，打包孩子的午餐盒或将剩菜放在晚餐时。那些小点心每天可以加起来300卡路里或更多卡路里，您甚至都不知道。
7. EATING TOO CLEAN
I see this often in practice. Clients eat very scheduled and super clean from their meal prep madness during the week and then stop tracking on the weekends. We all need a little time off, right? And we like to go out and be social on the weekend, which often leads to eating out and celebrating with adult beverages. Being too strict during the week can give you a false sense of the average calories you’re actually consuming throughout the week, which in fact does include the weekend splurge.
虽然卡路里计数可能是减肥的有用工具，但如果用作指南，它并非全部，实际上是最有帮助的。万博彩票下载安卓狗万体育买球卡路里计数是一种为您的饮食习惯和偏好提供见解的工具，可让您学会成为一个自信，平衡和直观的食者。在跟踪食物摄入量时，请注意比卡路里更多 - 您在吃多少蛋白质，碳水化合物和脂肪？您的饭菜的尺寸平衡了还是跳过和暴饮暴食？您一天吃多少杯蔬菜？
Remember, too, that whole, unprocessed and nutrient-dense foods should make up the base of your diet, and they often don’t come with a nutrition facts panel. Because most of us tend to underestimate our calorie intake due to labeling variances, portion distortion and the like, take the holistic route by balancing your plate with whole foods to naturally keep your calories in check.
