First I would like to say that there is a lot of value in the actual act of counting calories or at least recording what you are eating. Each and every time you pull out your app or diary, you remind yourself of your healthy living choices and strategies.
And it's through these conscious reminders that new habits are formed, and any behavior that helps you to keep your goals and intentions at the forefront of your busy mind is a good one.
The point of calorie counting is awareness. What I don’t like about food logging is when it becomes a punishment or its judgmental.
Food diaries aren’t there to tell you what you are or aren’t allowed to eat.
A food diary is simply a source of information to help inform your decisions, as well as an incredibly powerful habit-building tool. Not necessarily just a calorie counting habit, of course, it can be too.
Now with that being said... I think we can all agree that yes calorie counting can take up extra work and isn't the most fun thing to do.
Let's look at your options, if the goal is weight loss like discussed in Part 1, you will still need to consider your overall calorie intake.
So let's take a look at how to reduce your calories without
counting them.
Water
I’m going to start by talking about how important water is.....
And yes, I’m sure you know that water is super important to living a healthy life.
However, do you know how much it actually affects your weight loss goal? Believe it or not, it affects it more than you think!
When your body is properly hydrated it can perform to its maximum potential, like metabolizing fat or building a strong immune system. If your body is dehydrated, then it will begin to suffer and will also crave energy-dense foods, (AKA non-nutritional foods, junk foods, etc...) which when eaten in excess and if you end up consuming more calories than you burn can and will lead to weight gain.
The brain’s thirst and hunger signals are closely related. So when you’re thirsty - or when you’re dehydrated - your brain can turn on the hunger and craving signals.
So by making sure you’re drinking enough water, you will keep your mind sharp, your belly full, and your hunger/ thirst signals in check.
Once you are thirsty you are already dehydrated, and your body mistake thirst for hunger. So drinking plenty of water helps curb unwanted cravings.
So with that being said, how much water should you be drinking?
The minimum amount of water you should be drinking daily is half of your body weight in ounces.
Example: (200 lbs/ 2 = 100 oz)
(Your Weight _______ / 2 =_______ oz) (This is your daily goal)
You be the judge of this though and PAY ATTENTION to your hunger cues on the days you drink more water than usual!
Now let's talk about macronutrients (Protein, Fats, & Carbs). This will help you get a better understanding of the roles each of them plays.
What to eat...
1) Let's start with protein... This is the most important macronutrient and you'd want to focus on it to make sure you get the adequate amount.
Why?
It makes you feel fuller longer, which helps you consume fewer calories by snacking and eating less.
Protein helps you build and preserve muscle mass, (in combination with a great strength training program of course), which will then increase your resting metabolism. (Which means you will be burning more calories for just being you, a stronger more muscular version of you.)
Protein has a higher thermic effect of food. This means it's more expensive calorically, it burns more calories just to digest it (approximately 20-30% of its caloric value).
Here is a very simple trick you should try next time you sit down for a meal... Focus on eating the protein on your plate first. You'll notice you'll get fuller faster.
If you make a conscious effort to increase protein (especially lean protein), you’ll feel more satisfied between meals.
So consuming the right amount of protein for your body is essential to reaching your goals, it will help burn fat and build muscle.
Ok, so if protein is so beneficial, how much should you eat...
Start with 1 serving per meal.
1 Serving Size of protein is your Full Palm Size.
(For simplicity purposes we will say you are eating 3 meals a day. (Breakfast, Lunch, & Dinner) This doesn't have to be the case, you might only eat 2 meals a day with 1-2 snacks. Again this is just for simplicity.)
Tip: If you find yourself still hungry you can always add 1/2 to 1 serving more. As protein is the one macro that takes your bodies longer to digest, if you have a little more it won’t hurt.
2) Now let's talk about Fats:
Healthy Fats Serve Several Functions:
Fats keep our metabolism and especially our hormones running smoothly.
Fats provide us with energy (in fact, it’s the most energy-dense macronutrient).
Fat helps keep your metabolism and hormones happy and running smoothly which makes burning fat easier.
You need fat in your diet to support the hormones that will allow you to get a lean physique. A better way to think about fat is that consuming the right types of fats - whole food, natural sources - will prime your body to burn fat efficiently because your bodily systems will be happy.
So how much fats should you be eating for your weight loss goal?
Just like you did with measuring your serving size for your protein by using your hand, you will be doing the same for measuring out your fat consumption.
1 Serving = 1 Full Thumb Size.
3) Carbs:
A lot of people have mixed feelings about this one macronutrient. When it comes to "diets", there is "Low Carb, NO Carb", etc.
However, I'm hoping by the end of this you’ll realize that “Carbs” aren’t the enemy.
It’s usually one extreme or the other with carbs, people usually think they have to give up carbs to lose fat. Well, I’m here to tell you that that’s not the case. (To lose fat you'll need to be in a calorie deficit regardless if you decide to eat carbs or not.)
One thing to keep in mind is that there are two types of carbs: Simple Carbs & Complex Carbs.
Simple Carbs:
Simple Carbs are Sugars, they are broken down and used by the body very quickly which results in a quick spike of energy followed by a crash.
Simple Carbs are typically added to foods, in the form of sugar, high fructose corn syrup, or fruit juice concentrate. Foods that contain a lot of simple sugars are things like soda, juice, cereal, cookies. And most processed foods will contain some amount of simple carbs.
These types of carbs are refined and highly processed, they digest quickly but tend to leave you unsatisfied. Why? Because they have been stripped of nutrients. They come with industrial chemicals such as flavoring and preservatives. They stimulate your appetite and leave you wanting more. They can also cause fluctuations in your blood sugar and insulin levels.
Complex Carbs:
Complex Carbs take longer for the body to breakdown. They are used over time for steady energy. They also provide many vitamins and minerals.
These types of carbs tend to keep us feeling full longer. They have more micronutrients, phytonutrients, fiber (which helps with digestion), they even tend to have more protein and healthy fats.
So as you may imagine our body reacts to these two types of carbs very differently.
Simple Carbs are digested quickly, Complex Carbs are digested slowly, and in this case, slow is better.
From these two different types of carbs, we want to eat mostly complex carbs from whole food sources, sticking with relatively slow-digesting, higher fiber, whole, and minimally processed carbs. We thrive best on a mix of carb types that occur naturally in different types of foods.
A Quick Recap:
Complex Carbs: are broken down by the body and then used for energy to repair muscle and other tissues. So these types of carbs (Complex Carbs) are important because they fuel your activity and replace energy stores. Complex Carbs are a major source of fiber in your diet and help keep your digestive system moving. They are also an important source of vitamins and minerals.
So, how much carbs do you need??
Just like you did with measuring your serving size for your protein and fats by using your hand. You will be doing the same for measuring out your carb intake.
1 Serving Size = 1 Fist Size
4) Veggies:
We covered the Macronutrients (Protein, Fats, & Carbs).
Now let's talk a bit about micronutrients (vitamins and minerals) your body needs to keep you healthy and thriving.
Needless to say, Vegetables are a major source of nutrients.
Fill your plate with as many veggies as you’d like! And guess what? Surprise, surprise, veggies are carbs. However, because they are so low in carbs and calories that you can consume as much as you’d like. I recommend you load up especially if you find yourself still hungry after a meal. The idea is you want a really good colorful mix on your plate, you want really dark green veggies plus a lot of bright colors as well.
Let's talk a little about “leafy Greens” vegetables like spinach, kale, lettuce, etc. These "Greens" are well known for being some of the healthiest foods on earth!
Greens...
Are packed with Vitamins.
Are high in fiber, magnesium, and potassium.
They help to decrease food cravings because they provide a wide variety of nutrients your body might be missing in your diet (cravings normally come from your bodies being deficient in vitamins or minerals).
Increasing your veggie intake helps your immune system get stronger, your digestive tract be healthier, and well, overall life be better!
Here is a tip: When you are about to eat a meal, look down at your plate to make sure you have a colorful plate... You want to be able to easily spot 2-3 different colors. This is a really good indication that you’re eating foods that contain many different nutrients, vitamins, and antioxidants.
Nature has a very simple way of letting us know which foods are really healthy and full of nutrients - they are the most colorful ones.
We want to expose ourselves to a variety of different colored veggies.
“Taste the rainbow” and no not skittles. Those did not come from nature. You want a wide variety, so try to branch out and try a NEW COLOR every now and then!
With that being said, veggies should take up the majority of your plate! They are full of micronutrients and these vitamins and minerals are essential to your health.
And guess what? Normally when we feel hungry or we are still hungry even after a meal its because our bodies didn’t get the nutrients it was asking for. Which is why we are normally still hungry after eating processed foods, which has very little if any nutritional value.
Snacking...
What about snacking in between meals?
Stick with protein, fruit and/or vegetables for a snack.
Like an apple or a fistful of roasted carrots, or preparing a protein shake with a handful of spinach to increase your fiber intake so you can feel more satisfied.
Now, this doesn't mean that you'll need to avoid any other snacks, like bite-size snickers, or a handful of chips. But let's be honest after eating the bite-size snicker or chips will you truly be satiated?
It's about knowing what will benefit you and your goals...
So let's talk a little about the quality of your food choices... Do they matter and if so why?
Quality of Food
So even though I'm highly emphasizing the importance of whole foods, I still want you to know that: Progress is more important than perfection.
When it comes to diets, almost everyone has been told to take something away from their daily nutrition - "Take away the 'bad' foods, and only eat the 'good' foods".
I don't want you to separate foods into "Bad" and "Good" categories, though.
What I do want you to know is that you don't have to be perfect with your food choices all the time, however, do focus on being better, by choosing less-processed foods and more nutritionally dense foods.
And by doing this, you'll start eating fewer calories without actively trying to - and that way you aren't feeling like you are restricting yourself because you feel like you have to.
You’ll also be less tempted by all the foods you think you should be avoiding. The goal is never to "feel" like you have to avoid a certain type of food. However, by choosing more whole foods this will help you retrain your brain to not crave or desire highly-processed foods.
Why?
Because the more processed a food is the less nutritionally dense it is.
Minimally-processed whole foods contain a vast selection of vitamins, minerals, phytonutrients (plant nutrients), and zoonutrients (animal nutrients).
Research consistently points to one conclusion:
Humans are healthier when they consume more whole foods and fewer processed ones.
This is because of the more processing a food goes through, the more likely that a food:
Has lost its nutritional value, such as fiber, essential fatty acids, vitamins, minerals, phytonutrients, and zoonutrients.
Has gained additives, preservatives, fillers, sugar, sodium, unhealthy fats, and/or refined starch.
Minimally-processed whole foods:
Are rich in fiber and/or protein—which are two nutrients that help increase satiety.
They also tend to have fewer calories per serving than highly-processed refined foods.
Both of these benefits make it easier for you to be able to control your weight.
Side note: If you ever stop to compare the diets that are out there, minimally-processed whole foods is normally what they all have in common.
So do your macros even matter?
For weight loss no, the total amount of calories is what matters.
However, I highly encourage you to play around with your macronutrient of what you eat. For example: eating more protein and fiber, or maybe increasing complex carbs and lowering fats, or vice versa.
Recent studies have shown that participants experienced the same amount of weight loss—regardless of carb or fat intake—as long as they minimized their consumption of refined sugars, flours, and other processed foods while emphasizing whole foods like veggies.
So what does this mean for you?
It means that by choosing foods that are minimally processed like produce and veggies they can help you control your weight. That's because of their fiber and water content, which helps fill you up on fewer calories.
For example, an entire head of cauliflower contains only about 150 calories, 1 pound of watermelon is only about 140 calories, and 1 pound of Strawberries is about 150 calories.
Now let's say you are 100% on point with your nutrition but still struggle to reach your weight loss goals.
It could often be because you're not getting enough sleep. Not so much the fact that not getting enough sleep will prevent you from losing weight, but the fact that by not getting enough sleep you’re tired, so you exercise and move less. You'll also notice that you get hungrier and you crave sweets more than you normally do. And let's not forget the more time you spend awake means you have more time to eat throughout the day.
Let's say you are sleeping 4-5 hours, however, in reality, your body needs 7-8, if you are constantly sleep-deprived you will be impairing your body’s ability to regulate several key hormones.
Ghrelin levels rise, triggering hunger.
Leptin falls, so it takes longer to feel full.
So you might not see all your progress and hard work until your prioritize sleep.
Bottom line: Sleep-deprived people tend to eat at least 300 more daily calories than people who get enough sleep. (That's at least equivalent to one extra snack throughout the day.)
Intuitive Eating:
You might have heard about intuitive eating and you may be thinking, "I'll just start by 'intuitively eating', and I'll lose the weight."
What is "Intuitive Eating"?
Intuitive eating is learning how to listen to your internal hunger and fullness cues. This is a skill. And yes tremendous progress can be made with this one skill.
So how do you develop this skill?
First, you start by being in a relaxed state, eating slowly, and tuning into your internal thoughts, emotions, and bodily senses, the ones telling you when to eat and when to stop eating.
By learning this skill of "intuitive eating" you learn how to gauge what you are eating and if it will result in a calorie deficit to reach your goal of weight loss.
I want you to know that most people start by counting calories because that is how you learn how much you are actually eating than from there you figure out what works best for you.
And that is the goal, to figure out what works best for YOU and YOUR body, then you take the right steps and learn how to implement them to help you reach your goal.
And in order to get to this level, you must first acquire the knowledge of what and how much you are consuming and that usually comes when you count calories. Once you acquire that knowledge, then you can work on developing the skill of intuitively eating.
And anyone that puts in the work can develop this skill... So yes I believe you can do this!
Now if you are doing everything right and still not seeing results you might want to consider temporarily tracking your food intake—compare your hand portions and "eyeballing" your measurements to actually weighing and measuring your portions—to ensure you’re eating the amount you think you’re eating (You'd like to be as close as reasonably possible.)
Conclusion:
8 take away points to remember:
Use your hand to portion out your food, this will guide you on how much you should eat.
1/2 your plate should be veggies.
1/4 your plate should be protein.
The remainder of the plate can be filled with a fist full of carbs or a thumb size of fats.
Stick with 0 Calorie drinks, more specifically water (this is something that you will want to to do anyways).
Make sure you get enough sleep. This will reduce your hunger and cravings for sweets or just extra calories throughout the day.
Eat slowly and mindfully so you can tune into your hunger and fullness cues and that way you can eat until you’re only 80% full and stop eating when you are satisfied, not stuffed.
Eat more minimally processed foods. By improving the quality of what you're eating, instead of just reducing the quantity. This can allow you to eat more food with fewer total calories.
2 Bonus Tips:
If you are drinking alcohol, eliminate 1 snack that day if you are having 2 drinks eliminate the 2 snacks you would have normally had that day.
Be aware of any extra sauces and or dressings.
What your plate should look like 80% of the time.
Hand Portion Guide!
Your Macro and Micronutrients Guide!
I hope this helps you not feel like you are deprived of the foods you love. Because now you know, that you have delicious and healthy foods that can help you with your goal of weight loss.
And by the way, I want you to keep in mind that, you don't have to give up any of your favorite treats and it's alright to go out and have some fun!
You can still have your wine and some chocolate and still start seeing some progress. Especially if you stick with the above suggestions 80% of the time, you will see incredible progress.
If You Need Help Designing Your Nutrition Plan... Personalizing your calories and macros and then converting them to your customized hand portion sizes, you can apply for a spot to my 1-on-1 online coaching and I’ll get back to you within 48-hours.
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