Calorie Intake: 10 Easy ways to avoid going over the daily limit

Bulk Down: 10 Simple ways to reduce your calorie intake

Angela Goh

23 Mar 2016

1/10
Chew your food
Get those molars working on overdrive! Studies have found that chewing your food 40 times, instead of the typical 15, resulted in 11.9% fewer calories being ingested.
2/10
Replace sugars
Replace sugars with lower calorie alternatives like natural sweeteners such as stevia.
3/10
Eliminate high fat foods
1 gram of fat has 9 calories. Cut down on common high fat foods by cutting the butter and mayo from your sandwich, avoiding cheese, and avoiding fried foods.
4/10
Eat a bigger breakfast
Not only does a big healthy breakfast improve your mood for the day and give you loads of great energy, a big breakfast will keep you fuller for longer, stopping you from reaching for those chips before lunchtime.
5/10
Swap out sugary drinks
Fruit juices and soft drinks contain a crazy amount of sugar. Drink water instead! If water is too boring, try flavouring it with lemon, cucumber or lime.
6/10
Share meals
Share a meal with a friend when you go out to eat - it not only saves calories but also your heard-earned money!
7/10
Swap heavy carbs with healthier options
Instead of a side of potatoes or rice with your stew or curry, try healthier options like protein rich quinoa and low calorie eggplant (which contains only 25 calories per 100g compared to 77 in potatoes).
8/10
Use a smaller plate
It’s simple - a smaller plate means you’ll fit less food, thus controlling your portion sizes. It also tricks your mind into thinking there’s more food on the plate than there actually is.
9/10
Eat slowly
Our brain can be a bit slow in telling our body that it is full. By eating too fast, you may finish your meal long before you realise that you have actually had enough. By eating slowly, your brain has a chance to tell you to stop, resulting in less calories consumed
10/10
Use spices
Instead of flavouring your meal with a high-calorie, buttery and sugary sauce, use spices. They contain much less calories.

It’s a numbers game when it comes to counting calories.

Finding it difficult to lower that calorie count each day? Maybe you’ve been adding too many spoonfuls of sugar to your morning cup of coffee, or been gorging on carb-heavy pastas and breads. If you lead a sedentary lifestyle and only engage in low-level exercise at best, a high calorie diet can be directly proportional to weight gain, as well as result in potential health problems.

Your intake of fat, protein and carbohydrates will contribute to the amount of calories you add to your system – 1 gram of carbohydrate or protein equals to 4 calories; for fat, it’s 9 calories per gram. In the end, it is all a matter of choosing which nutrients and ingredients to swap out or to add to your diet to ensure you receive the right levels of energy for your daily requirements.

How many calories should women consume daily?

The Singapore Health Promotion Board recommends the following average requirements for energy in kilocalories (kcal) per day:

Women 18-29 years old – 1745 kcal (sedentary), 2070 kcal (moderate), 2840 kcal (very active)
Women 30-59 years old – 1720 kcal (sedentary), 2035 kcal (moderate), 2800 (very active)
Women 60+ years old – 1570 kcal (sedentary), 1865 kcal (moderate), 2560 (very active)

Angela Goh

Photos: Getty Images

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