How to know if you are eating too many calories? Fitness coach shares 10 signs

You don't have to weigh yourself every time to gauge if your calorie consumption is too high (Picture Credit: Unsplash)

To stay fit, it is important to be mindful not just of what you are eating but also of how much of it you are eating. While the weighing scale can help you gauge your calorie intake, you can also assess it by some subtle signs that begin to show up early on.

Fitness trainer Dillon Swinney, in his recent Instagram post, shared 10 signs that help you gauge if you are eating too many calories and correct your course before it’s too late. Take a look!

Waking up bloated: While the signs of a healthy body include natural hunger after you wake up, the opposite happens when your calorie intake is in excess. “You wake up feeling bloated, not hungry. Your body’s still digesting last night’s overload,” the fitness coach said.

Sugar cravings: If you are on a diet rich in protein, fibre, and healthy fats, this won’t be a consequence. But if you crave sugar constantly, your body is indicating something. According to Swinney, it is likely that your blood sugar is on a rollercoaster because of excess carbs and snacks.

Take a look at the post:

 

 

 

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A post shared by Dillon Swinney | Women’s Fat Loss Expert (@builtbydillonn)

Energy crashes: “Your energy crashes after lunch. That’s not normal, it’s a calorie spike and crash cycle,” Swinney pointed out. To escape the loop, the focus has to be on nutrition and workout.

Tight clothes: While your weight could be the same, your clothes will tell another story. If they begin to fit tighter, it indicates a subtle but real shift in body fat.

Overworked digestion: He warned that if your digestion works overtime from too much food consumption, you may sleep hot, feel restless, or wake up sweating. These early signs of discomfort shouldn’t be ignored.Overdoing small bites: Everything you eat adds up, no matter the size. He said, “The ‘small bites’ and ‘tastes’ keep adding up. If you can’t remember everything you ate today, you probably overshot.”

Drinking more calories: It’s not just the food but also the beverages that count. “You drink more calories than you realise. Creamy coffees, smoothies, and alcohol sneak in 500+ a day easily.”

Fluctuating weight: If your weight begins to fluctuate too frequently, you’re not just holding water; it indicates that your calorie intake is not consistent.

Not keeping track: Change begins with acceptance and mindfulness. Hence, you shouldn’t tell yourself that you are barely eating, because if you are doing so, the case is likely the opposite.

Snacking out of boredom: Eating even when your stomach is full needs to be stopped. “That’s your body saying ‘stop,’ and your habits saying ‘one more,’” he warned.

FAQs on tracking daily calorie intake:

1. Why should I track my calories?
Tracking helps you understand your eating habits and manage weight more effectively.

2. How can I track my calorie intake?
You can use food diary apps, nutrition labels, or handwritten logs to record meals.

3. How many calories do I need per day?
It depends on your age, gender, activity level, and health goals.

4. Is calorie tracking necessary for weight loss?
It’s not mandatory but can be a helpful tool for creating awareness and portion control.

5. Can tracking calories become unhealthy?
Yes, if it becomes obsessive — focus on balanced nutrition, not just numbers.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.