We already know that keeping tabs on the digits when it comes to what you’re putting on your plate can help you shed kilos. Johns Hopkins University researchers confirmed that maintaining a calorie deficit is far more effective than stressing about the type of fare you’re eating. (Provided all you want to do is drop kilos.)
However, turns out that there could be other benefits to these meal mathematics. A study published in the journal Nature Aging has revealed that nailing the calorie equation could also help slow down the ageing process and help you lead a longer, healthier life.
As part of a clinical trial, researchers looked at a group of 220 adults across the span of two years. Of the participants, some were randomly selected to cinch their calorie intake by up to 25%, which amounts to around 500 calories on average for those tasked with restricting.
Those on a calorie deficit were provided with three prepared meals each day for the first month to help get them used to the types of portions they should be consuming. They also received behavioural counseling on sticking to a diet for the first quarter of the study’s runtime. Those who weren’t forced to restrict their intake were also left in the dark when managing their mealtimes.
READ MORE: The 6 Tips for Eating Less Without Knowing It
However, despite the rigorous education, most participants budgeting their calories only ended up reducing their intake by around 12%. But, according to the study, they still managed to slow down the effects of ageing by up to 3%, a stat researchers were able to calculate by analysing changing DNA markers in their blood.
To Count or Not To Count?
Taking the fight to Father Time and your waistline simultaneously is the type of efficiency we need in our busy lives. However, counting every kilojoule can be tough, and people tend—including those who took part in this study —to underestimate how much food they are actually putting away. Ultimately, calorie tracking can be a challenging science, and that’s why you’ll hear many of your mates dismissing this approach to moderating their menu.
Don’t worry; turns out that just paying attention to the labels could yield great results. A 2013 study, published in the International Journal of Behavioral Nutrition and Physical Activity, found that those who simply attempted to keep track of their diet for a period of ate weeks managed to consume two additional servings of vegetables every day that they wouldn’t have wolfed down before.
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The study’s authors said that even though most of the participants struggled to meet their calorie deficit targets, using calorie-tracking apps does lead to the sort of awareness that will help you build healthier habits. They suggest that you might even benefit from writing down what you eat without noting down the calories themselves. “Calorie tracking is time-consuming. It can be burdensome for some people. And that’s one reason we started exploring alternative, potentially more simplified tracking methods,” the author told Popular Science.
3 Effective Alternatives to Calorie Counting
You need to crunch the numbers to start slicing away flab. Here are four methods that can help you lose kilos without ever reaching for a calculator:
1. Eat More Whole Foods
A study published in The New England Journal of Medicine found that people who regularly eat chops, processed meats (like ham) and knocked back sugary drinks across a four-year period slapped on almost two kilos more over a four-year period than those who opted for whole foods like whole grains, nuts, veggies and fruit.
Avoid foods with full-on essays printed on their nutritional labels. The shorter the list, the better.
2. Pile on the Protein
A University of Texas study found that muscle protein synthesis—the engine behind your muscle gains—was 25% greater in those who chowed on protein throughout the day versus those who only sunk their teeth into this muscle-builder at night. But how does that affect weight loss? Simple, the more muscle you have, the more energy you’ll burn—even when you’re chilling. Plus, eating protein with every meal can help you feel full as most options have a powerful satiating effect.
READ MORE: 5 Power Proteins You Should Slap on the Braai Tonight
3. No More TV While You Eat
Netflix could be adding more kilos than anything in your fridge. According to a study published in the journal Appetite, those who feasted while distracted with other activities—like watching TV—were less likely to ignore their body’s signals that they were full. Your move: pay attention when you’re wolfing down grub by nixing the distractions and making sure your focus is turned entirely to the act of eating.
