When it comes to shedding body fat, there’s more to it than just eating a little more healthily.
How much we eat is essential to changing or maintaining our shape – even if it’s just lean proteins, veggies and good fats.
Which is what Aussie nutritionist Paula Norris has been busy showing.
Known as the Moving Dietitian on Instagram, Paula shares side-by-side images of healthy meals with vastly different calorie counts.
One example she uses is of a lamb salad, one bowl of which contains 720kcals and the other seemingly identical one weighing in at 450kcals.
The calorific difference between the two, she says, is enough to make you lose or gain half a pound a week in body fat.
The more calorific bowl contains half a cup more couscous, 50g more lamb, and one more tablespoon of olive oil.
As we say, she’s not showing the difference between unhealthy and healthy dishes – all of these are healthy.
But it just shows that we all need to be aware of what calories look like on a plate.
“I never count calories (it makes me crazy) but I do know roughly how to manipulate portions so that I can still have a filling meal without overdoing it on the calories,” Paula says.
“While I personally do not calorie count and I do not advocate it- it is important to understand the calorie density of foods if you are actively trying to lose or gain weight.”
But changing the portion control doesn’t have to mean smaller meals or smaller amounts of nutrients.
Paula also offers lots of calories saving hacks that don’t involve having to totally compromise on the foods we love.
She says that adding courgette spirals to pasta is a great way to pad out pasta dishes without adding more calories.
When it comes to most dishes, her approach is simple.
All you have to do is cut how much meat you’re using, reduce the white carbs and make up the volume with veg.
Change up the macro portions but still eat the same kinds of meals.
Whether it’s in a chicken stir fry…
A breakfast bowl
Or a curry
It’s all about portion control…
You definitely shouldn’t ditch carbs or do anything extreme, but cutting down on processed starchy carbs can be a good idea.
And if you are looking to lose weight but want to feel full after a meal, then there are good alternatives out there.
It’s not necessary to weight out your food and calculate calories to the nth degree (although you can use apps like MyFitnessPal), but just getting an eye for portion control can help to work out how much energy you’re consuming.
Try bulking out your meals as much as possible with ultra-nutritious, low-calorie, filling vegetables while watching your dressings, cooking oils and protein choices.
That way you’ll never feel hungry and tempted to snack – all while getting a good dose of vital vitamins and minerals.
And you can continue to eat what you enjoy.
This story originally appeared on The Sun and was republished here with permission.