Understanding what to eat to reach your weight loss goals can be frustrating. Should you focus on calories, macros, micros, or a combination of all three? What are macros and micros, and how do they relate to food? If you’ve ever found yourself in the middle of a food-related decision and had no idea how to answer any of these questions, you’re not alone. But, what are macros and micros?
The good news is that you can count calories, macros, and micros faster with AI. In this blog, I will show you how to use a food scale to lose weight, how to use a food scale to get more specific about your calorie counting goals, and how AI can help you do it all faster. Before we get started, I want to introduce you to DietAI’s solution, the AI calorie counter. This valuable tool can help you count calories faster with AI to reach your weight loss goals quickly.
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Benefits of Using a Food Scale for Weight Loss
Unlocking Weight Loss Success with a Food Scale
Food scales are the most precise method to measure your food. Not all foods fit perfectly in a measuring cup, says Sarah Alsing, RD, owner of Delightfully Fueled in Anaheim, California. You will know exactly how much you are eating with a food scale.
Weighing Food Portions Can Be Eye-Opening
It can be extremely eye-opening to weigh portions, Alsing says. She recommends a kitchen scale, particularly for weight loss beginners who are still familiarizing themselves with what a serving size looks like. Alsing says restaurant meals can skew people’s understanding of serving sizes because they tend to be large, as research shows.
How a Food Scale Can Help You Eat Enough to Lose Weight
Rosales encourages her weight loss clients to use a food scale once they have mastered some initial concepts, like knowing what to eat and when to eat, before honing in on portion control. “Depending on where a client is in their weight loss journey, I may recommend a food scale as a tool. Typically I would recommend it if they have mastered consistency with their eating schedule and have incorporated the initial changes that we have discussed regarding food combinations at meals and snacks,” she says.
How a Food Scale Can Help You Eat Enough to Lose Weight
Measuring your food also helps ensure you’re eating enough. That is important for your overall health and weight loss goals. Rosales says her clients often underestimate the portions of certain foods, such as pasta. The different types, shapes, and sizes of pasta and other foods can make it hard to get portions right, but weighing ensures you’re eating a proper serving.
How Weighing Food Can Help You Track Nutrients and Calorie Intake
Alsing says measuring nutritious foods like chicken helps you to track your protein amounts accurately. Measuring calorie-dense foods like chips is also a helpful exercise, since just a few few chips may be worth a few servings. “Knowing how much you are eating will help you know how many calories you consume, which can help you lose weight,” says Alsing. Research supports that reducing food portion sizes helps prevent weight gain.
How to Use a Food Scale to Lose Weight in 6 Simple Steps
1. Use DietAI to Make Weight Loss Easier
DietAI changes calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Obtain a Reliable Food Scale
Not all food scales are created equal. You need a reliable digital food scale that measures weight loss in grams and ounces. This ensures precise readings so you can accurately track your food intake. A dependable and user-friendly option is available on Amazon.
3. Measure Your Food Accurately
Measuring your food accurately is crucial so you can track your intake. Here are some tips for weighing various food types.
For Solid Foods: Place a bowl on the scale and zero it out before adding the food. This ensures you're measuring only the food's weight.
For Loose Items (e.g., peanut butter, olive oil): Put the entire container on the scale, remove the lid, and zero the scale. Then, remove the desired amount, and the scale will display the weight removed.
4. Weigh Foods Before Cooking
It's advisable to weigh foods in their raw state. Cooking can alter the weight due to water loss or absorption, leading to inaccurate measurements if weighed post-cooking.
5. Log Your Intake Precisely
When tracking your food intake, use accurate weights and select specific brand entries when possible, as calorie counts can vary between brands. For example, if you consume Perdue chicken, search for that brand to log the correct information.
6. Be Consistent
Regularly weighing your food helps you become more familiar with appropriate portions, making it easier to maintain a calorie deficit necessary for weight loss.
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8 Best Online Food Scales for Counting Calories
1. DietAI: Nutrition Tracking Made Easy
DietAI changes calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
Pros
Transforms calorie counting with artificial intelligence.
DietAI makes tracking your macros easy and fun.
Cons
The app is still growing and may lack entries for some foods.
2. Lifesum: A Holistic Approach to Health
Lifesum, a comprehensive fitness and health application, aids in monitoring people's diet, exercise, and body condition. Moreover, the calorie-counting app includes customized meal schedules, valuable tips and tricks to stay healthy, and regular workouts adapted for personal objectives.
Pros
User-friendly interface,
Extensive food database
Personalized recommendations
Syncs with various devices and apps
Cons
Some features require a premium subscription.
Occasional syncing issues with fitness trackers
Limited free version compared to competitors
3. Macro Sync: Free Macro Tracking for Everyone
Macro Sync is an entirely free macro tracking app designed by experts and leaders in nutrition coaching at Macros Inc. Unlike competitors that charge for premium features, everything in Macro Sync is free, including tools that other apps lock behind a paywall. With Macro Sync, you gain access to verified food entries, a barcode scanner for easy tracking, and the ability to set custom goals.
It’s a simple, user-friendly app that helps you track your macros, create personalized goals, and measure your progress. The app is updated regularly based on user feedback, ensuring it remains responsive to the community’s needs. While it’s still growing, and the database isn’t massive, Macro Sync’s development is fast-paced, with more entries regularly added. Macro Sync offers a fantastic solution backed by a trusted name in the industry for anyone looking to level up their nutrition tracking without hidden fees.
Pros
Completely free with premium-level features
Easy to use and customizable
Integrated barcode scanner for quick tracking
Verified entries by Macro Sync for accuracy
Community support and constant updates
Net carb tracking options for low-carb diets
Cons
The database is still expanding, but more entries are being added frequently
4. Noom: More Than Just a Weight Loss App
Noom is a weight-loss app that helps users adopt healthy lifestyles and gradually reduce weight by combining techniques and specialized advice.
Pros
Personalized coaching for accountability,
Techniques to create lasting change
Comprehensive approach to weight loss
Supportive community
Cons
Higher price compared to some alternatives.
Requires commitment to behavior change
5. Nike Training Club: A Solid Fitness App for Nutrition Tracking
The Nike Training Club (NTC) app offers a wide range of fitness solutions to help users achieve their goals. This myfitnesspal alternative free platform provides a variety of workouts, training plans, and expert guidance from Nike trainers.
Pros
A diverse range of workouts and training plans,
Expert guidance from Nike trainers,
User-friendly interface, Integration with fitness devices
Cons
Limited nutrition tracking capabilities.
Some premium content requires a subscription
6. Runtastic: A GPS-Focused Fitness App
Runtastic is a flexible fitness app that helps you track your workouts, even when running, cycling, or engaging in other outdoor activities. This MyFitnessPal Alternative offers specific training plans and a variety of workouts to cater to different fitness levels.
Pros
Accurate GPS monitoring
Tailored exercise regimens for different levels of fitness,
Synchronization with fitness gear and applications
Cons
It can be distracting if you're looking to focus on nutrition tracking.
Personalized training programs to suit your fitness goals
7. LoseIt: A Weight Loss App with Macro Tracking Capabilities
LoseIt! focuses on weight loss rather than other diet plan goals. As such, it tracks metrics like water consumption, exercise, and macro tracking. If you want an all-in-one location specifically for weight loss, it’s a great option. The base app is free, but a Premium version costs $39.99 annually. The free option provides macro tracking, goal-setting metrics, and an extensive food database. You also get a barcode scanner and food suggestions. The Premium version offers device and app syncing, food insights, workout plans, and personalized goals. It’s a reasonable price to pay for these features, especially if you’re new to weight loss and don’t know how to start. Of course, if you have some experience, you likely won’t need them.
Pros
The food database includes everyday restaurant items.
Free option offers a good weight loss management platform.
Provides a holistic approach to weight loss
Cons
Setting up and tracking all the metrics can be time-consuming
8. Food & Macro Tracker By Fittur: A Next-Generation Macro Tracker
Food & Macro Tracker By Fittur is a next-generation app that takes you far away from the outdated “spreadsheet” style of tracking macros. This intuitive next-generation tracker updates your macro targets in real time as your body composition changes. You can make good food and exercise decisions based on personalized data. You watch food get subtracted from your macro targets as you eat. The app even adjusts for serving size. This user-friendly app has simple displays, finger-swipe controls, and automatic calculations. You can also plan your day's worth of meals in minutes.
You're not just tracking macros with this app. There are custom trackers for special health considerations. I love that Fittur lets you keep an accurate whole-health picture by providing a recipe macro calculator, water tracker, and intermittent fasting timer. You're also getting macro customization, a macro statistics tracker, weight charts, and more. This app even has unique settings for tracking pregnancy macros and breastfeeding macros. In addition, it builds in diabetes-management tools. If you share your fitness journey with others, you can encourage them to download the same food-sharing app with friends and family.
Pros
Streamlined and intuitive interface and features.
Let's you track macros for different stages of life, personal goals, and special health considerations.
You can share food with friends and family.
Has 100% five-star reviews in the Apple App Store.
Cons
BMI is more complicated if you're basing your diet goals on it because it uses a proprietary system that considers personal stats.
Related Reading
• Carnivore Macros for Weight Loss
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• How to Track Alcohol Macros
• Macros for 1200 Calorie Diet
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• Paleo Macros
9 Tips to Control Portion Sizes
1. Opt for Smaller Dinnerware
Switching to smaller plates and bowls can help you control portion sizes and prevent overeating. Research from 2024 suggests that plate size, shape, and color can influence your perceived portion size and the attractiveness of prepared food. For example, using large plates can make food appear smaller, often leading to overeating. In one study from 2023, people using a heavy serving bowl served themselves more significant amounts of Chex Mix and baby carrots than those using a lighter serving bowl. In another 2023 study of Iranian students ages 13–18, researchers found that plate size and color contributed to feelings of satiety. Specifically, food served on large, white plates led students to consume more and delayed feelings of fullness. Interestingly, eating — and potentially overeating — is a social behavior that those around us can influence.
Summary
Swapping your usual serving dish for a smaller alternative can reduce the amount of food and prevent overeating. Most people feel just as complete, Trusted Source, having eaten from a smaller dish as from a large one.
2. Use Your Plate as a Portion Guide
If measuring or weighing food isn’t appealing, try using your plate or bowl as a portion control guide. Research suggests that doing so can help promote balanced eating and weight loss among those with obesity or type 2 diabetes. This can also help you determine the optimal macronutrient ratio for a well-balanced meal.
A rough guide for each meal is
Vegetables: half a plate
Protein: quarter of a plate
Carbs: quarter of a plate
High-fat foods: a small portion in the center of the plate
Remember that this is a rough guide, as everyone has different dietary needs. For example, those who are more physically active often require more calories. Vegetables and salads are naturally low in calories but high in fiber and other nutrients, so filling up on these may help you avoid overeating calorie-dense foods. If you want extra guidance, some manufacturers sell portion-control plates.
Summary
Using a plate as a guide for portion control can help you curb total food intake and may even promote weight loss. You can divide your plate into sections based on different food groups for a well-balanced meal.
3. Use Your Hands as Serving Guides
Another way to gauge the appropriate portion size without any measuring tools is by simply using your hands.
A rough guide for each meal is
High protein foods: a palm-sized serving for women and two palm-sized portions for men
Vegetables or fruit: one cupped-hand portion
High-carb foods: a fist-sized portion for women and two fist-sized portions for men
High-fat foods: one thumb-sized portion for women and two for men.
Summary
Your hands can be a helpful guide for portion sizes. Different food groups correspond to various shapes and parts of your hands.
4. Ask for a Half Portion When Eating Out
Restaurants have been increasing their portion sizes over the years. Between 1986, 1991, and 2016, research found that portion sizes of entrées and desserts at fast food restaurants increased significantly. If you are eating out, you can always ask for a half portion or a children’s dish. This can save you some calories and help prevent overeating. Alternatively, you could share a meal with someone or order a starter and side instead of a main dish. Other tips include: ordering a side of salad or vegetables, asking for sauces and dressings to be served on the side, and avoiding buffet-style and all-you-can-eat restaurants where it’s easy to overindulge
Summary
Restaurant portions tend to be much larger than regular portions. To prevent overeating, ask for a half portion, order a starter or kid’s meal instead of a main dish, and avoid buffet-style restaurants.
5. Start All Meals with a Glass of Water
Drinking a glass of water up to 30 minutes before a meal can naturally aid portion control. Filling up on water will make you feel less hungry. Being well-hydrated also helps you distinguish between hunger and thirst. One study of 40 adults with type 2 diabetes observed that, compared to the control group, drinking 1 liter of water before each meal was associated with lower: body mass index (BMI) body weight, waist circumference fasting blood sugar triglyceride levels low-density lipoprotein (“bad” LDL) cholesterol levels copeptin levels. In another review from 2019, authors found that starting a meal with water could help increase satiety. Therefore, having a glass of water before each meal can help prevent overeating and aid portion control.
Summary
Drinking a glass of water up to 30 minutes before a meal can naturally reduce food intake and increase feelings of fullness.
6. Take It Slowly
Eating quickly makes you less aware of being full, increasing your likelihood of overeating. As your brain can take around 20 minutes to register you are full after eating, slowing down can reduce your total intake. For example, a 2021 review suggests that eating quickly may be inversely associated with: body weight BMI waist circumference abdominal obesity higher risk of hypertriglyceridemia (high triglyceride levels) higher prevalence of low HDL higher fasting plasma glucose higher blood pressure In addition, eating while watching TV is associated with a greater consumption of food and higher BMI, according to a study from 2022. Eating more food, in turn, may then lead to weight gain and obesity. Therefore, focusing on your meal and refusing to rush increases your chances of enjoying it and controlling your portion sizes. Taking more chews per bite with every mouthful of food is also linked to less energy intake.
Summary
Sitting down to meals with no other distractions and eating slowly will regulate portion control and reduce your likelihood of overeating.
7. Don’t Eat Straight from the Container
Jumbo-size packages or food served from large containers encourage overeating and a lack of awareness of appropriate portion sizes. This is especially true for snacks. ResearchTrusted Source from 2022 suggests that people tend to eat more out of large packages than small ones, regardless of food taste or quality. This study found that large packaging increased food intake by nearly 12 percent compared to the control group. Rather than eating snacks from the original packaging, empty them into a small bowl to prevent eating more than you need. You could also opt for smaller, snack-size packages of food. For example, in a review by Trusted Source in 2022, researchers found that using smaller snack packages can help reduce consumption. The same applies to bulk portions of family meals. Rather than serving food directly from the stove, re-portion it onto plates before serving. Doing so will help prevent overfilling your plate and discourage returning for seconds.
Summary
Eating food from larger packages or containers encourages increased intake. To prevent overeating, try re-portioning snacks into individual portions and serving family meals from plates.
8. Be Aware of Suitable Serving Size
Research indicates that we can’t always rely on our judgment of appropriate portion size, which is called the portion size effect. This is because many factors affect portion control. However, it may help to invest in a scale or measuring cup to weigh food and correctly assess your intake to decrease daily energy intake. Reading food labels also increases awareness of proper portions. Knowing the recommended serving sizes for commonly eaten foods can help moderate your intake. Here are some examples:
Cooked pasta or rice: 1/2 cup (75 and 100 grams, respectively)
Vegetables and salad: 1–2 cups (150–300 grams)
Breakfast cereal: 1 cup (40 grams) Cooked beans: 1/2 cup (90 grams)
Nut butter: 2 tablespoons (16 grams)
Cooked meats: 3 ounces (85 grams).
You don’t always have to measure your meals. In some cases, this may lead to disordered eating or types of eating disorders. However, doing so may be helpful for a short period to develop awareness of what an appropriate portion size looks like. After a while, you may not need to measure everything.
Summary
Measuring equipment can help increase awareness of portion sizes and correctly assess how much food is typically eaten.
9. Use a Food Diary
Research suggests that mindful eating can help with weight loss, even if weight loss is not the primary goal of being conscious while you eat. It’s more about being present as you consume food. Writing down all food and drink intake can increase awareness of the type and amount of food you consume. In weight-loss studies, those who kept a food diary tended to lose more weight, overall. This likely occurred because they became more aware of what they ate, including their unhealthy choices, and adjusted their diet accordingly.
Summary
Jotting down your total calorie intake can increase awareness of what you consume. This can motivate you to make healthier choices and reduce your chances of overeating. DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods.
Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
Download DietAI Today for 80% Off!
When it comes to nutrition, you have probably heard the terms "macros" and "micros." Macros, short for macronutrients, are the nutrients that provide the body with energy. There are three primary macronutrients: carbohydrates, protein, and fat. Each plays a unique role in the body and affects health and performance differently. Micros, short for micronutrients, are vitamins and minerals that support numerous bodily functions. There are many different types of micros, each with unique roles, sources, and health benefits. Unlike macros, micros do not provide energy (calories) but are crucial for health and performance.
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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