Nutritional Tips on Healthy Eating Habits Provided by 15+ Health Experts

We have interviewed experienced fitness coaches, nutritionists, and dietitians to bring light to healthy eating habits. The common questions were asked, so you take the most advantage of this article when starting a mindful diet.

Here are the questions we kindly asked the experts:

  • How to deal with unintentional weight loss?
  • Does calorie counting work?

And here are the nutritional tips that will come in handy. Hope these guidelines will help you get on the right track!

1. Katie Higginbotham

Personal Trainer, Sports Therapist, Massage therapist, Tutor at Train.Fitness

1. As a priority if this has occurred suddenly and very rapidly without there being any significant changes to your dietary intake, or activity levels, the suggestion would be to visit a doctor to ensure there are no underlying factors that may be causing these changes.

    If there are no specific medical concerns the doctor may feel the need to refer to a dietician to create individualised dietary plans, considering the calorie intake and macronutrient balance. These specialists will also offer ongoing monitoring, adaptations, and support throughout.

    On the other hand, the doctor may suggest monitoring this over a specific period as they may feel changes to personal lifestyle and circumstances may have had a direct impact, factors such as periods of stress, recent illnesses, or other mental health conditions.

    Otherwise, you would want to focus on a slight calorie increase on a gradual basis. You would want to give the body enough time to adapt to the changes and monitor how you are feeling. Increases of approx. 200 Kcals per day over a three-to-four-week period should help to an increase of approx. 1kg. If this is generating a slow consistent increase, then maintain until you have reached the desired weight and then maintain the current food intake level whilst continuing to monitor for a sufficient period that confirms reaching a stable weight.

    Throughout the process try not to over obsess on the numbers on the scale. It is very important to remember that weight gain is not a linear process, and you may experience periods where you feel you are not making progress, this emphasises the need to give changes to the diet time to have an impact. If after the first 4 weeks the changes are not having an impact then increase the calories further.

    Try to ensure the increased calories are coming from nutritious natural sources so the body also benefits from all the quality vitamins and minerals you are providing it with.

    2. Fundamentally counting calories is effective!

      Logging your daily intake (diet) helps individuals to build awareness of how and when calories are being consumed. This is a way that we can help to create consistency whilst looking to maintain our weight or adjust in accordance with weight loss/weight gain goals.

      An individual’s daily energy requirements are calculated using their BMR/RMR (Basal/Resting Metabolic Rate), these are the calories required for the body to continue to function at complete rest and the average daily activity levels of the individual. These will determine the TDEE (Total Daily Energy Expenditure), basically how many calories we need.

      Monitoring the intake can identify when we are over or undereating leading to effects such as weight loss/weight gain, changes to our energy levels, sleep patterns, the inability achieve fitness/physical goals, loss in muscle mass.

      Be aware that it does not identify specific nutritional needs though and being able to calculate the macronutrient balance will also help as this may also have an impact on the physiological response to our body.

      Manipulations to the recommendations can be applied. In general, 30-35% of the calorie intake should come from Fats, 15-20% from protein, and 45-55% from carbohydrate, keeping within these ranges is recommended but can be applied in a way for most efficient functioning to suit the client.

      Check more valuable tips on Train.Fitness

      2. Sharon Palmer

      Plant-Powered Dietitian, MSFS, RDN

      1. Some people struggle to maintain a healthy weight, or may lose weight for a variety of reasons such as stress, anxiety, depression, medications, or medical conditions.

      Other people have high energy needs due to physical activity and genetics. If you have unintentional weight loss, I recommend encouraging energy-rich foods in a small volume package, such as foods that contain more fat and carbohydrates per serving to make it easier to increase caloric intake. You can mix in nut and seed butters and olive oil to your foods, as these are healthy fat additions. Also, beverages can be easier to include in a diet, compared to whole foods. Include smoothies and shakes filled with fruits, juices, nuts/seeds and plant-based milk.

      2. Calories do count.

      Calories are the unit of measurement for energy intake, and in order to keep your weight in balance you must have a balance of calories (energy) going in (food) and out (activity, body functions). We all have our own unique energy requirements. It’s not necessary to count calories, if you don’t want to. You can instead use the plate method for healthy eating (1/2 vegetables/fruits; 1/4 protein, 1/4 starch/grains). Keep in mind that if you are trying to lose weight your body can decrease the amount of energy you need in an effort to preserve your body weight. It’s a cruel trick of nature that as you lose weight your body conserves energy in its evolutionary search for survival. And as people age their energy needs decline too.

        Check more valuable tips on SharonPalmer.com

        3. Sue Van Raes

        Functional Nutritionist, Food Psychology Specialist

        1. While losing weight can sound ideal in many cases, there are surely times when weight loss catches us by surprise and can leave us feeling weakened, confused, and unsure of what is happening biochemically within our bodies.

          The primary reasons I see this happening are as follows:

          • Stress: When our adrenaline is higher than our cortisol we will notice our appetite shut down, and our weight decrease can follow suit. In times of chronic stress some of us tend to comfort eat (when our cortisol is higher than our adrenaline) and some of us notice a strong aversion to food (when adrenaline is higher than cortisol). Depending on the severity of our stress, and how we manage it, this can surely result in unintentional weight loss. Unfortunately, living stress-free in our world can be very challenging, especially lately, but managing our stress can help. When adrenaline is high I most often recommend practices to engage the parasympathetic nervous system –– the calming side of the nervous system- practices such as deep nasal breathing, yoga, meditation, nature, deep rest, aromatherapy baths, connection and love, and pleasure that help to relax the system and reinsure the return of the appetite. If you are experiencing this, it is important to get a full spectrum of macronutrients including dense protein, healthy fats, and whole carbohydrates (especially root vegetables) to the best of your ability to begin nourishing the body back into balance slowly and steady.
          • Digestive Health: I see unintentional weight loss happen often in my clients who are struggling with digestive health –– including IBS, crohn’ s disease, ulcerative colitis, severe food allergies, and chronic diarrhea. While repairing the digestion can feel overwhelming, I have helped hundreds of clients do so. Through revealing the root cause with food allergy and microbiome testing, replacing trigger foods with healthy (and tasty) substitutions, repairing the strength and assimilation of the gut and the gut lining to heal gut permeability (also known as leaky gut), and reinoculating the microbiome with good bacteria and yeast, one can make great progress, gain the needed weight back, and begin to feel a deep level of healing in the body.
          • Macronutrient Awareness: Similar to gaining unwanted weight, one can lose unwanted weight when macronutrients are out of balance. To keep this in check, be sure to include all three macronutrients at (most) meals. The three primary macronutrients are protein; fat; and carbohydrates — including non-starchy vegetables is also important, which are considered a micronutrient. When all of the macros are included in one's diet, the body has ample building blocks to build muscle, stay satiated longer, and gain the energy needed for a robust and dynamic life. While this sounds easy to do, many folks find that when they start to focus on macronutrients, they realize that they are skipping one or more, more often than realized. Try this: Include a healthy dose of protein, fat, and carbohydrate (along with plenty of non-starchy vegetables) at each meal.

          2. While calorie counting can induce weight loss or weight gain when taken to an extreme, it is not a barometer for health, nor an optimal strategy for weight management.

          Calorie counting does not take into consideration where the calories are coming from or how they impact one’s blood sugar (which impacts energy, mood, brain health, inflammation, body composition, sleep and hormone health). Rather, learn to both listen to your hunger and fullness cues, include all three macronutrients (protein, carbohydrates and especially fat which can often be decreased when calorie counting), balance your blood sugar, and choose foods from primarily whole food sources. This way, your biochemistry will be in check, and you will be listening to the intelligence of your body’s hunger and fullness cues, and returning to your body as your ally.

          Check more valuable tips on BoulderNutrition.com

          4. Anna M. Lutz (MPH, RD, LDN, CEDRD-S) & Elizabeth P. Davenport (MPH, RD, LD)

          1. If you notice you've lost weight unintentionally, it may be good to be curious as to why this may be.

          Contrary to what our culture tells us, weight loss is not necessarily a good thing. It can be a sign your body isn't getting the nutrition it needs. If you're someone who has trouble with decreased appetite during times of stress, you may want to consider external cues to eat, such as using the clock, to make sure your body is getting what it needs.

          2. It depends what you mean by work.

          For many, calorie counting can lead to an overfocus on food, disordered eating, and/or poor body image. While calorie counting may lead to weight loss, it can also lead to an unhealthy relationship with food and in the long term weight cycling. Instead of using the external tool of calorie counting to decide how much to eat, we encourage people to consider what they could do to tune inwards.

            Check more valuable tips on SunnySideUpNutrition.com

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            5. Lucas James

            Fitness and Nutrition Expert

            1. First and foremost, it is imperative to work closely with your medical care team to identify the underlying cause for the unintentional weight loss as medical and non-medical reasons may be contributing.

            Once the contributing factors are determined, a plan of care or action can be determined and often entails consistently tracking your food and nutrition intake to ensure that meals are not being skipped and nutrition needs are being met. Meeting with a Registered Dietitian is advantageous as you can receive individualised nutrition goals and targets. Typically increasing the number of meals and snacks per day is imperative, in addition to including calorie-dense foods with each meal and snack. Examples of calorie-dense foods include healthy fat sources such as nuts and nut butters, avocado, cheese, eggs, olive oil which help to boost calorie intake.

            2. Research supports that consistent calorie tracking (counting) is an effective tool for long-term weight loss (source).

            Calorie counting can be performed via a variety of methods and many individuals find that technology and app-based platforms such as MyFitnessPal help to make calorie tracking easy. As a Registered Dietitian, I promote calorie tracking as an easy and effective tool for not only helping with weight loss, but also tracking eating patterns, meal timing, fluid intake, nutrition areas of opportunities, food choices, among many other factors.

              Check more valuable tips on LucasJamesPersonalTraining.com

              6. Kathy Ekdahl

              Personal Trainer, CSCS, TPI Certified Golf Fitness Instructor

              1. While many people may need to lose body fat to improve their health, unintentional weight loss is something that can be a sign of a more serious health issue and must be addressed with your physician.

                From my perspective, if a client restricts food and over-exercises, weight loss may be excessive, and a good trainer and coach helps their client explore a possible eating disorder by referring them to a specialist.

                On the other hand, someone who loses weight without effort may be experiencing a different serious health issue like cancer, diabetes or malabsorption. Unintended weight loss always requires a check in with your doctor.

                2. Yes, calorie counting can often help to educate people on their overall intake, if that’s how we define “works”.

                But calorie counting without understanding the enormous complexity of how the human body maintains homeostasis, can be very counterproductive. And calorie counting alone does not mean success. Action is everything. We would do best by keeping our total calories in mind, while staying aware of food choices, overall activity levels and the importance of enjoying foods of all kinds.

                  Check more valuable tips on PersonalBestPersonalTraining.com

                  7. Lee Cain (Certified Strength and Conditioning Coach, Managing Director of HFE) & Alex Price (Registered Nutritionist, Strength and Conditioning Coach)

                  1. Unintentional or unexplained weight loss can be caused by a number of factors so it’s important to evaluate each of these carefully to ensure nothing sinister is at play.

                    There are essentially two things that can cause unexplained weight loss; medical conditions (e.g. Chron’s disease, celiac disease, ulcerative colitis, overactive thyroid, eating disorders, cancer), and non-medical factors, which will be lifestyle, diet or work-related (e.g. stress, depression, malnutrition, over-exercising).

                    If you’re losing weight and this isn’t deliberate, then the first thing you need to do is to evaluate your lifestyle and carefully consider whether you are eating enough, and if what you are eating is nourishing your body rather than creating a stress-response. For example, are you drinking too much coffee or alcohol, because these are often used as a substitute for meals and create a stress-response in the body, causing adrenaline and cortisol levels to rise significantly, adversely affecting the normal metabolic processes. The combined shortfall of food and the stress-response created by this lifestyle can cause body weight to drop drastically as lean body mass (e.g. muscle tissue) is metabolized (catabolism).

                    You’ll also need to evaluate your activity levels and if you’re overexercising or overly active at work. Are you under pressure to perform at home or in the workplace, and if you put a lot too much pressure on yourself to achieve? If so, then you’ll definitely want to take measures to get more balance in your life, either by talking to a professional (e.g. cognitive therapist, counselor, or your G.P.) or implementing activities in to your lifestyle that have a calming, parasympathetic effect on your physiology (e.g. meditation, mindfulness, yoga).

                    If after taking stock of your lifestyle and taking positive steps to redress those factors that might be causing you to lose weight unintentionally you are still losing weight, then you really ought to consult with a doctor as soon as possible. If you’re already leading a fairly healthy lifestyle and nothing has changed in terms of diet, exercise, stress etc, then you really should seek medical advice as soon as possible.

                    2. If you were wanting a simple yes or no answer to this question then sadly, you’re going to be disappointed.

                      For most people, calorie counting works in the short-term because it’s an easy way to create a calorie deficit and the body is then forced to find this lost energy from elsewhere. This would normally be from a combination of lean muscle tissue and stored body fat (adipose tissue), with the latter being what most people would prefer. So, for a 3-4 week period, it seems to be effective, but things aren’t always as they seem.

                      When the body loses lean muscle tissue, it needs less energy because it has less living, breathing tissue to fuel. So, what was once a calorie deficit, now isn’t, and weight loss slows, or for some, stops altogether. It’s often at this stage that the diet is abandoned and weight rebounds, often above the pre-diet weight because the dieter now has a slower metabolism.

                      All calories are not equal and this is a key factor as to why calorie counting really doesn’t work. The energy required to digest and release the energy in carbohydrates is much less than it is in protein-based foods, so the net calories remaining from carbohydrate-based foods is normally much higher. Put another way, protein-based foods (meat, fish, nuts, eggs etc) cost the body more energy to break down than carbohydrates, so the net calories gain from these foods is much less. The net calories the body receives from some proteins can be as little as 60%, so the body has burned 40% of the calories breaking the foodstuff down. We call this the ‘thermic effect of feeding’ (TEF) and it’s far more effective in the long term of eliciting weight loss than simply counting calories.

                      It's also important to recognise that proteins have a big impact on regulating appetite and satiety, because they signal to the brain that feeling of fullness and satisfaction after eating. Carbohydrates don’t have the same effect, but they do cause blood sugar levels to spike, and then to drop, often leaving people feeling hungry within an hour of eating.

                      The foods that people will eat while they are on a calorie restricted diet do tend to be more packaged and refined products, carbohydrate-based, and have little to no nutritional value in terms of their macro or micronutrient content. Put short, they are low, but empty calories and they will negatively affect blood sugar levels.

                      To summarize, most people that calorie count only lose weight in the short-term because they sabotage their metabolism. They are normally attracted to convenience foods that are low in calories, which usually end-up being refined carbohydrates, without any real consideration about nutrient density or quality, either at a macro (carbohydrates, fats, proteins), or micro (vitamins and minerals) level. Instead of calorie counting, it’s better to focus on eating higher quality foods that will help you better control appetite, while still getting all the nutrients that your body needs. Focus on products that are as close to their natural state as possible (e.g. wholegrain, fruit, meat, fish), and avoid processed, packaged and to some extent, even tinned produce. You’ll have much more success with this strategy than counting calories.

                      Check more valuable tips on https://www.hfe.co.uk/nutrition/

                      Read more about the authors: https://www.hfe.co.uk/personal-trainer/

                      8. Sean Allt

                      Expert Fitness Coach

                      1. Unintentionally weight loss can be a tricky subject. For some people this can be a welcome surprise and for others it can be incredibly frustrating.

                      Either way, if you experience a sudden change in weight (of 10lbs or more) - whether that be gained or lost - without any changes to your nutrition or activity level you should speak with your family doctor. Unintended weight loss can be a sign of a number of different illnesses for which you should work directly with a medical professional. If your doctor gives you a clean bill of health and your goal is to gain back the weight that you lost, the first place I would recommend starting would be by adding a Super Shake to your daily intake. To build a Super Shake start with 1-2 cups of a liquid base of your choice (I like oat milk), add 1-2 handfuls of fresh or frozen fruit, 1-2 tablespoons of healthy fats (nut butters are a great option, as long as you don't have a nut allergy) and 1-2 scoops of protein powder. This essentially adds an extra fully-balanced meal to your daily nutritional intake.

                      2. Calorie counting can work, but is rarely a truly essential part of the process.

                      The key is using some form of tracking, tracking EVERYTHING you eat and being consistent with it. What doesn't work is selective calorie counting. Bites, licks, and tastes add up very quickly, yet are easy for people to dismiss in isolation. Those couple spoonfuls of your kids' KD that you finished when they didn't? Track it. That couple bites of your partner's dessert you had because you didn't order your own? Track it. That piece of fruit you grabbed as you were running out the door? Track it. When left unchecked, these bites, licks, and tastes can easily add up to an extra couple hundred calories per day, completely off-setting your perceived calorie deficit.

                        The Same rules apply if you're trying to gain weight. Track everything. It doesn't have to be calories, specifically. You can track macros, or do something as simple as using your hand as a measuring guide. Think of a portion of protein as being the size of your cand. A cupped handful is a portion of carbs, your thumb is a portion of fats, and your fist is a portion of veggies. Track everything and then make adjustments based on your desired outcome.

                        Check more valuable tips on InnovativeFitness.com

                        9. Marc Dressen

                        High-Performance Coach | MSc Sports Science

                        1. Unintentional weight loss is when you drop a noticeable amount of body weight despite not wanting to lose weight in the first place.

                          If your weight loss is not due to recent diet, exercise or lifestyle changes and about 10 pounds or more, in a period of 6 to 12 months it is considered "unintentional".

                          There are several causes why one would suddenly lose a lot of weight such as overactive thyroid gland, gastrointestinal problems, drug/alcohol abuse, depression or Crohn's disease to name a few. Generally, I would say if this occurs you should seek medical attention first, as this can be a symptom of a serious condition or illness.

                          2. This is probably the most asked question of all time in my 20-year Personal Training career. My answer is ... it depends!

                            First, are you seeking the short-term or long-term goal of weight loss? Secondly, are you willing to sacrifice your health for a quick fix?

                            In simple terms and in an ideal world where one knows the exact amount of calories he/she eats and expends - YES calorie counting works. BUT humans tend to not want to do things that are hard such as counting calories. Studies show humans tend to overestimate how much they move by up to 72% and underestimate how much they eat by a whopping 2000 calories per day!

                            Now not all calories are created equal. 100 calories of a donut is very different to 100 calories of an apple in terms of how your body will respond. The donut is less nutrient-dense than the apple which will lead to you still being hungry later in the day and you will be more skeptical to overeating. On the flipside fresh fruits and vegetables are linked to a lower risk of mortality!

                            Check more valuable tips on MarcDressen.com

                            10. David and Brenda Yochim

                            American Fitness Professional Associates Certified Nutritional and Wellness Consultants

                            1. In answer to your first question regarding unintentional weight loss, the first thing I would advise is for the individual to consult their physician if the cause of their weight loss is unknown.

                            An unintentional weight loss could possibly be a result of a serious medical issue, therefore I cannot give any more advice on this issue.

                            2. Now for your second question regarding calorie counting - yes, absolutely calorie counting works. In fact, we advise all of our followers and subscribers to count their calories.

                              No matter what anyone says, weight management is all about calories consumed vs calories consumed. When you consume more calories than your body requires, you gain weight. Conversely, if you consume fewer calories than what you need to maintain your weight, you lose weight.

                              What calorie counting does for you:

                              • It tells you how many calories you have consumed during the day. However, this obviously is only useful if one knows how many calories they require to meet their objective of weight loss, weight gain, or sustainability.
                              • We advise our followers to weigh and measure their foods. Weighing is the most accurate method of accountability of calorie consumption.
                              • Counting calories is a means of personal accountability. If you do not hold yourself strictly accountable, it becomes too easy to consume more calories than one requires. This happens when people estimate their intake on a regular basis. Accountability is a must for those trying to lose weight.
                              • We know that one pound of body fat equals 3500 calories. Therefore in order to lose one pound of fat per week, an individual needs to eat 500 fewer calories per day to equal one pound of body fat loss per week. If one is not counting their calories, they will not lose weight, they might gain more weight, or they might drop their pounds too rapidly.
                              • We do not advise anyone to lose more than two pounds per week in the first four to six weeks. Afterwards we advise them to only lose one pound per week in order to not lose lean muscle tissue along with their body fat, and this helps to prevent loose, saggy skin once a significant amount of weight has been lost. This helps to prevent people from becoming what we call "Skinny Fat", where their weight is down but they are still carrying too high of a body fat percentage as a result of the loss of lean muscle mass which also lowers the metabolism.

                              People approach us at David's Way quite often for weight loss advice, only to let us know they do not want to count calories. We let them know right up that without accountability for their food consumption, there is not much we can do to help them. Our methodology is a healthy means of weight loss and is proven to work by those who will follow our advice.

                              Check more valuable tips on DavidsWay.Blog

                              Facebook @Davidsway2hlth

                              11. Monica May

                              Expert Fitness Trainer, Nutritionist, Healthy Food Lover

                              1. Losing weight without making any significant changes to your diet or exercise routine, can be a sign of stress or serious illness.

                                That's why my advice would always be to seek medical attention when you deal with unintentional weight loss.

                                Find out what's causing the weight loss, and go from there.

                                2. Does it help you lose weight? Yes it does. Obviously, if you eat less calories than you burn, you will lose weight. However, is it the smartest way to approach weight loss? No, it's not. Why? 3 reasons why:
                                  1. Because restricting yourself is not a sustainable way to lose weight and keep it off;
                                  2. Underreating and starving yourself is not healthy;
                                  3. Low calorie food doesn't mean healthy food.

                                  Check more valuable tips on FitGirlsDiary.com

                                  12. Toby Amidor

                                  MS, RD, CDN, FAND award winning nutrition expert and Wall Street Journal best selling author of Diabetes Create Your Plate Meal Prep Cookbook

                                  1. If you are unintentionally losing weight over 2 weeks or longer you should see your healthcare provider.

                                  Unintentional weight loss can be a consequence of many health conditions including diabetes, foodborne illness, overactive thyroid, and many other health conditions. It's best to find out WHY you are losing weight so you can determine the best action needed.

                                  2. For some folks, calorie counting for weight loss certainly works.

                                  Some folks like to see exactly what they are eating and how many calories they are eating. It helps them better understand the calories in food and the amount of calories they are taking in. If you have never tried this method when trying to lose weight, try it using an online app or even pen and paper and see if it is right for you.

                                    Check more valuable tips on TobyAmidorNutrition.com

                                    Diabetes Create Your Plate Meal Prep Cookbook.

                                    13. Esther Avant

                                    Certified Sports Nutritionist, ACE-certified Personal Trainer, Certified Pre- and Postnatal Coach

                                    1. It's important to not freak out if you're seeing changes to your weight that you don't want.

                                    Unintentional weight loss could be due to a medical issue or just being stressed or distracted and eating less. While the weight loss might not be intentional, there is something driving it and figuring out what that is will help you know what needs to change in order to get back to a healthier weight. Try to remain objective, assess possible root causes, and enlist the help of your medical team.

                                    2. Calorie counting absolutely does work but shouldn't be considered the end-all-be-all.

                                    Being in a caloric deficit is mandatory in order to lose weight and being in a surplus is required to gain weight. Counting or tracking your intake can help ensure you're eating the right amount for you and your goals. It may also be beneficial to track protein and fiber intake for the purposes of being as satiated as possible, prioritizing muscle gain/retention, and overall nutrient density of your diet.

                                      Counting can be a great tool to develop awareness and make the necessary changes to one's diet but should never become obsessive or a crutch that you feel like you can't be successful without. While tracking, focus on the habits and skills that will help you maintain your results without tracking forever.

                                      Check more valuable tips on EstherAvant.com

                                      14. Param Singh

                                      Sports Nutrition Specialist

                                      1. Unintentional weight loss could be caused by suddenly changing your diet pattern or due to some medical issue.

                                      So first this you need to find why you are losing weight unintentionally by consulting your physical and then once to find the cause you can contact any good fitness expert so he can help you to get back on track again.

                                      2. Yes, counting calories always works but the main key here is that a full diet plan means in your diet plan how many calories are coming from fat, same way carbs and protein. 

                                      Because to achieve your fitness goal properly you must understand your diet macros with calories count as fat loss macro would be different and only weight loss macros will be different. So good nutritionists decide your macros according to your fitness goal.

                                        It is always a good idea to get your customized diet plan according to your fitness for experts.

                                        Check more valuable tips on ParamBodyFitMind.com

                                        15. Nicole Johnson

                                        Certified Nutrition Coach and Personal Trainer

                                        1. Unintentional weight loss warrants a trip to the doctor to rule out any medical problems.

                                        Aside from medical problems, one should look at changes they may have made to their diet and activity level. Sometimes small changes can have big results. For example, perhaps someone started drinking water before every meal and simply gets full sooner or started walking daily with a friend burning more calories than before. They may lose weight unintentionally.

                                        2. Yes, calorie counting “works” to lose or gain weight, however, you should keep in mind it doesn’t mean you will be at optimal health.

                                        For example, one could simply eat once a day and have a box of cookies to be under their target calories but that doesn’t mean they will be healthy, energetic, and perform at their best. One should balance calorie counting with a healthy diet. If you are eating healthy, it’s often easy to stay under calories. Vegetables, for example, are high in fiber to keep you satisfied but are very low in calories.

                                          Check more valuable tips on HealthFitnessMom.com

                                          16. Katie Sullivan Morford

                                          MS, RD, Food Writer and Registered Dietitian

                                          1. The reasons for unintentional weight loss can be many, from stress to health conditions to changes in appetite and sense of smell or taste.

                                          If the weight loss is particularly rapid, significant, or worrisome, I'd suggest reaching out to a doctor to help identify the underlying factors for the weight loss and address them appropriately.

                                          2. As for calorie counting, I don't think there is a "one-size-fits-all" approach to diet and nutrition.

                                          Calorie counting could well be an effective approach to help some people manage their weight. And while paying some attention to calories may be useful, it can also lead to obsessing, restricting, and a "diet" mentality that can be counterproductive to health. Rather than look to external factors like calories, I'm a bigger fan of paying attention to hunger and satiety cues, focusing on finding joy in food and cooking, emphasizing meals that nourish, and making room for what you love and crave. This may be tricky for folks with a history of restriction and dieting, so working with a registered dietitian who specializes in intuitive eating may be helpful.

                                          Check more valuable tips on MomsKitchenHandbook.com

                                          Instagram: @katiesmorford

                                          Conclusion

                                          Here’s a solid batch of advice on unintentional weight loss and calorie counting. Hope these nutritional tips will help you get the hang of healthy eating habits and make the right food choices. Find your inner balance while enjoying delightful foods, and our healthy meal delivery service will help you.