There are only two issues to be considered when it comes to eating, the quality and quantity of food. The number one issue when it comes to managing 
weight is the quantity of food, also 
known as caloric intake. The secret is to become your own calorie manager. Here are seven ways to manage your calories: ONE. Burn more than you use. Exercise and movement of the body will increase your calorie burn. But you can't workout all the time so, regardless of activity levels; you need to manage calories all the time. If your activity levels go down, you reduce the calories. If they go up, you increase the caloric intake in a balanced way.
TWO. Eat out less. Eating out is full of extra temptations and the portion sizes are too big. They are, for the most part, "calorie bombs" packed with excess calories.
THREE. Eat more fruits and vegetables. Another big secret to managing calories is to reduce high calorie foods and increase low calorie foods. Low calorie foods are vegetables. Fruits belong here too, because they have less sugar than processed sugary food items.
FOUR. Spice It Up. Spices are a great way to keep the calories low while increasing the flavor. I am a big fan of OLD BAY seasoning. It is a great flavor enhancer. Ketchup and mustard will do too. One tablespoon of ketchup has 15 calories. I just had a lunch of brown rice, black beans, broccoli and cauliflower and olive oil. I used one cup of brown rice (200 cal.), 1/2 cup of black beans (100 cal.), 1 tablespoon of olive oil (120 cal.) and two cups of vegetables (60 cal.). The three food items that need careful calorie management are rice, black beans and olive oil. I use measuring cups and spoons to keep them under control.FIVE. Eat low fat and low sugar.
SIX. Write it down. If you need to get your eating back under control, spend a few days writing down everything you eat and drink. Then find out how many calories you have consumed. If necessary, put on your calorie manager hat and go to work making adjustments.
SEVEN. Read the labels. Be on the look out for sugar 
and fat. Be on the look out for high calorie content. That's easy to identify. For example, olive oil is high calorie content.If you need extra help with calorie and exercise management my new book, Food & Fitness Journal - Achieve Your Goals in 90 Days is available online.
By Lt. Col. Bob Weinstein, USAR-Ret.
Author and Fitness Boot Camp Instructor
954-636-5351
Order your Beach Boot Camp T-Shirts at http://www.cafepress.com/healthcolonel
