Why is it important to realize exactly how much I eat?

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If you don’t know how much you’re eating, you won’t know when to stop, making you unable to control unwanted weight gain. Knowing how many calories you eat compared to how many you burn allows you total daily control over body weight. Unfortunately, people can’t see or feel daily weight changes but daily calorie intake versus your burn CAN tell you.

The average adult gains 1-3LBS per year, or in daily numbers, ~1/365 -1/121LBS per day (or an average of 10 to 30 calories per day more than you burn).  Body fat creeps up so slowly it’s easy to ignore it until you’re forced to put energy into losing weight – and the perceived effort, which is any weight loss program or method, requires motivation. Motivation to change your lifestyle means motivation to change your behavior, and it requires lots of thinking, planning, actions and sometimes counseling.  And the method you choose may not fit your lifestyle, which means you ultimately achieve weight regain. Yet, so you don’t have to go through all the aforementioned, by knowing how much you eat daily by logging your food in the Sharecare MILI application under the “Coach” tab, and you can see it next to how many calories you burn, you will always be in control of your destiny rather than waiting till your clothes no longer fit. And by the way, people who record their foods regularly, so they always know how much they are eating, are the most successful weight losers.

Being mindful of what you are eating can make you think twice about what you want to eat before you eat it. Research shows that people who are successful at maintaining their weight losses developed the habit of regularly monitoring what they eat.

Weight Watchers is all about building awareness -- awareness of the foods that keep you full and awareness of your hunger signals. 

Weight Watchers can help you lose weight and keep it off.

Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals.
Ruth Frechman
Nutrition & Dietetics

Have you seen the calorie counts of meals in restaurants? Yikes! Sometimes one meal has enough calories for the entire day. A few extra calories every day will add up. If you eat 50 extra calories every day for a whole year, you will put on five pounds. Take action! Walk one mile every day, and you will burn 100 calories. That will equal ten pounds in a year.

Heidi Skolnik, MS
Sports Medicine

All diets, and there are thousands out there, come down to creating a calorie deficit by either eating less and/or exercising more.  Once you recognize how much you eat, it is easier to figure where you may cut back… Is it selection of food (you choose high calorie foods often) or is it portions of the food you eat? Are there certain patterns you were not even aware of?  Do you eat mindlessly (like while watching TV or working at the computer, eating your children’s leftover food?)  Do you graze all day or wait too long in between eating and then eat too much?   Even overeating a 100-calorie snack pack a day can add 12 pounds a year! 


I have clients who come in to me and explain that they love fruit and vegetables and eat some every day and when we look at their journal realize they may eat one apple one day, an orange the next—but they really are not getting in fruits and vegetables like they THOUGHT they were.  Same goes for discretionary calories. They will say  “ I eat cookies or chips or candy every once in a while”  but when we look together at their journal, they realize that everyday at 4:00 they eat some sort of cookie, candy or cake.  By becoming aware of what you are eating, you can begin to make healthier choices that support your goal.


Do you eat pastry every morning when you get to work? Swap for an instant oatmeal pack.  Have a high calorie coffee drink each day? Swap out for a latte or green tea.  Eat cookies, cake or candy every day at 4:00?  Swap out for a yogurt and piece of fruit.  Eat your children’s leftovers?  Don’t.  Only my becoming aware of when, how much and what you eat can you begin to swap out behaviors and choices with healthier and more productive ones.  You are on your way!!

Robert S. Kaufmann, MD
Internal Medicine
It is important to know exactly what we eat because of all the hidden calories.  If you write down all you eat you will be amazed how many calories you eat.  First your portions are much bigger than you think.  Second the little things you snack on add up to a lot.  The first thing when a patient tells me they can not lose weight is for them to do a food diary.  You should see their surprise when thet realize how much they eat!
Dr. Michael Roizen, MD
Internal Medicine
Most of us think that we eat much less than we do. Food, that is especially greater portion sizes, is one of the things that adds fat to our bodies which adds inflammation to our bodies which causes us chronic disease that decrease our enjoyment in life, and increases hospital bills.
You: Staying Young: The Owner's Manual for Extending Your Warranty

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.