Do you actually know how much you eat exactly? I would love to advise without any units of measurement in my consultations. But this usually proves to be very difficult. The end goal in my consultations is always intuitive eating habits. But how do you achieve this? Often, a certain basic knowledge is necessary first. Which products do what in my body? Which can I eat in larger quantities, and which perhaps only occasionally? This is precisely why we offer shopping advice after the initial consultation (we have a shopping advice guide available for purchase in our online shop for all non-customers and customers alike). I want to impart knowledge to my clients. They should become independent, make their own decisions, and be aware of the consequences. Personal responsibility is a big topic, especially in our consulting services. However, I want to distance myself from discipline, because discipline has little in common with healthy eating habits. Taking responsibility for how you divide your time, what priorities you set, and how you react in stressful situations often leads to success. But back to our original question: I know which foods I want to incorporate into my daily routine. Today, the units of measurement are points, calories, palms, and portions of a plate. But how much is too much and how much is too little? It's actually quite simple. If you know your basal metabolic rate and your activity level, you can already estimate very well how much of each food you can eat.
Your basal metabolic rate shows you how much energy your body needs for basic processes such as breathing, your heartbeat, etc.
Your energy expenditure is also added. This determines how physically demanding your daily routine is.
Please note that these two values are calculated without exercise units.
Calculate basal metabolic rate for a woman: Weight x 24 x 0.9 = basal metabolic rate
Performance turnover:
Basal metabolic rate x 1.4 for an office job, 1.5 for standing work, 1.6 for physically strenuous work and 1.7-1.8 for physically very hard work
Now an example, woman 60kg, nurse
60 x 24 x 0.9 = 1296 x 1.7 = 2203 kcal (without exercise)
Her daily expenditure would now be approximately 2200 kcal to maintain her weight. To gain weight, this woman would need to consume more calories, and to lose weight, fewer. Personally, I would aim for a maximum deficit of 300 kcal per day.
Migros, Coop, and other retailers often provide clear and easy-to-understand product labels, even on the front of the product. Take a little time to study the packaging and expand your knowledge. I bet you'll often be amazed ;)
