When trying to lose or control weight, keep these three important recommendations in mind:

1. Listen to your stomach

A 10-year study of more than 7000 people and other small studies have shown that there is no relationship between nighttime food intake and weight gain. If you don’t come home from work until later in the evening, don’t be scared to eat a balanced meal. However, if you find yourself snacking on chips and candies mindlessly while watching your favorite prime-time show, you will add the extra layer to your waistline.

2. Jump on the Guinea Pig wagon, and eat a healthy breakfast

A healthy breakfast including whole grains and fresh fruits can give you energy and prevent you from snacking on junk food throughout the day. If you are finally adding breakfast to your diet, adjust other meals’ portions and exercise regularly to maintain a balanced energy intake and expenditure.

3. Know Your Number

I agree that counting calories is burdensome and can cause eating disorders, such as anorexia. However, having a general idea of how much calories is needed everyday will help you plan your meals and learn about the calories of the food eaten. Some popular foods with their calories listed are below:

Breakfast:

• 1 whole egg: 70
• 1 cup of low-fat milk: 100
• 1 slice of whole grain toast: 120
• 1 medium size of banana: 70

Morning Snack:

• 1 apple: 80
• 1 handful of almonds: 160 (in moderation)

Lunch:

• 2 slices of whole grain bread (for a sandwich): 240
• 3 0z. or a quarter pound of turkey meat: 200
• 1 orange: 80

Afternoon Snack:

• 1 serving of plain fat-free yogurt: 120
• 1 handful of blueberries: 30
• 1 handful of walnuts: 180 (in moderation)

Dinner:

• 1 serving of pasta noodles: 200
• 3 oz. of ground beef: 250
• Vegetables: 50 (depending on how much vegetable is added)
• 2 tablespoons of olive oil (in the pasta): 150

A person generally needs about 2000 to 2500 calories a day. Calories intake depends on how active he or she is as well. An active person who exercises 40 to 60 minutes a day can bump up his or her calories consumption up to 3000.

*All the calories listed above are estimated and serve as the guideline to Guinea Pig’s meal plan.