The number one way to manage your weight, now and forever!

There are many methods out there that coaches, nutritionists and dieticians will tell you about that will help you with weight loss or weight maintenance

But have you thought about this very simple and effective method called Nutrition label reading?? It’s the number one way, to manage your weight, now and forever!

Yes, ladies and gents it is as simple as keeping in touch with what is contained in your food label.

It may sound tedious, but it is honestly so easy to incorporate when you know how, and I want to break it down for you here. Just note, if you struggle with any form of eating disorder then this may be triggering for you.


What to look out for:

Servings sizes!

Boy do I see so many people losing out on calorie deficits through this simple component. You may eat a whole snack packet, not realizing the calories stated are for only half the packet. Always make yourself aware of what a serving size is for this particular labeled food. Have you ever noticed how much cereal you easily pour out? Yeh that is probably 2-3 servings at once! Compare the amount you eat with the corresponding nutrient and calorie information relevant.

Total calories per serving

This will give you an indication of how calorific the food is. Being that it is packaged, it probably won’t be nutrient dense but may rather be calorie dense and nutrient deficient. Let this be your toss up to decide if this food is worth it and offering you the nourishment you need in your day.

The extras

Aim for a higher percentage of vitamins, minerals, fiber and even protein so that you are maximizing the benefits out of your packaged foods.

The ingredients list is always stated in order of highest concentrated ingredient first. Did you know that? So if sugar is in the top three you know there is lots of sugar in this product.

Rule of thumb, as a nutritionist myself, I often tell clients to stay away from foods that have greater than 5g of sugar per serving as well as foods that might have greater than 5g of fat per serving. Especially if most of the fat is coming from saturated and trans fats. Also, try keep away from foods much higher in sodium, this indicates a more processed food.

It is so easy to underestimate the calories you are eating if you aren’t looking at the nutrition facts label and we all know calories in needs to equal calories out if we need to maintain weight right?

To top that off, I don’t believe we should be getting most of our calories and nutrients from packaged foods in the first place.

Stick to foods found in nature, unlabeled and natural at its best.

Wasn’t that pretty simple? I seriously believe this is the number one way to manage your weight, now and forever! I would love to know if any of these tips helped at all! 2021 is the year we should all be armed with knowledge.





Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.wellness

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