What should my daily kilojoule intake be

To prevent further weight gain, you need either to cut your energy intake or to increase the number of kilojoules you burn via physical activity - or both. Do this by becoming mindful of the kilojoule content of the foods and drinks you consume. Drinks are particularly important, especially alcohol, because they sneak into your day and may not be accounted for. Or you need to keep a written hunger-and-satiety diary to ensure you're eating only when hungry and only until you feel satisfied.

And that your food choices are as close to natural as possible. In today's obesogenic world, attaining or maintaining a healthy body weight doesn't just happen naturally for most people.

It usually requires conscious attentiveness to how much and what you're eating. The good news is that you can do this using external signals such as kilojoule counting, or via your body's own internal signals.

This article was originally published on The Conversation. Read the original article. You can find more information on healthy eating and physical activity on our website. For personalised advice, consult an accredited practising dietitian or health professional. Skip to main content. How many kilojoules do I need each day? Kilojoules calculator Gender Female Male.

Banana bread might sound healthy but it can contain as much as 2,kJ. Take a real banana, at about kJ , in your lunch box instead. This is a very easy way to save 2,kJ. A review of strategies to prevent weight gain found that people who eat fewer meals prepared away from home gain less weight. Eating out two or more times per week is associated with greater annual weight gain.

Next time you find yourself confronted with an all-you-can-eat buffet, go for the fruit and vegetable dishes first. In a study of people serving themselves from a seven-item breakfast buffet, researchers found most people choose the first foods they see first and take more of these items than those at the end of the buffet table.

When you consider that eggs Benedict with bacon has over 3,kJ compared to a fancy fruit salad with yoghurt at about 1,kJ, choosing the healthy items first is an easy way to save 2,kJs. Do you struggle to have a cuppa without looking for the biscuit barrel? The first trick is to keep the biscuits out of reach; out of sight is out of mind. Only buy small packs and less often. If you really want one then put it on a plate, put the rest away immediately and enjoy it slowly.

Researchers found that people eat fewer chocolate chip cookies when asked to serve themselves from a small rather than a large plate of biscuits.

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