- Check the labels on shop-bought foods!
You can find calorie information on food labels, usually broken down per portion, per 100g and per pack. Per-portion information may be more useful than per 100g but remember that the portion size you're having might not be the same as the manufacturer's portion – this can make a big difference to your calorie intake over the day.
- Try weighing your portions!
To begin with, it may be useful to weigh the portions you have. This should start to give you an idea of how many calories you are having and whether you need to adjust your portion size.
- Keep a food diary
Having a daily record of everything you eat, and drink can make it a lot easier to keep track of your calorie intake.
Try it for a week or 2 to get a good idea of what you have and carry on if you find it useful.
Remember to include the calories in:
- The oil and spreads you have cooked with
- Any toppings or accompaniments, like cheese or yoghurt
- Sauces, such as mayo and ketchup
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Professor Joseph Franklin is an experienced Consultant Physician in Endocrinology, Diabetes, and Obesity Management. He has created a new personalised and comprehensive Weight Loss Method.
