Over the years I’ve dabbled with a several ways to lose weight. What you put in your body will impact how you look and feel. When I first got into fitness I was well over 300lbs, wasn’t active and didn’t have the slightest clue as to what calories truly were. The cambridge dictionary defines “calorie” as a unit used in measuring the amount energy food provides when eaten and digested. If you eat 1 cup of blueberries at 80 calories, once digested your body will have 80 calories to expend for energy. Pretty simple right? When weight loss is the goal, as long as you’re not eating more calories than you burn you will lose weight so as a fitness professional I highly suggest tracking calories but it isn’t a must.
First let’s cover why tracking is beneficial for weight loss. For the majority of my life, I never was conscious of the food that I was putting in my body. If you’d ask me if I was allergic to any foods, I wouldn’t know because I would just eat whatever food that was available which explains how I accumulated the weight that I did. Tracking calories allows you understand how your body responds to certain foods due to the fact that your documenting all meals. But the most important part of tracking your calories is that you have data of what you’ve done in the past so that you can adjust to overcome plateaus. Plateaus are going to happen and there’s very little you can do to avoid them especially if you’re making great weight loss progress. The more your weigh, the more calories your body will require. As you start dropping weight, the less calories your body will require. As an online coach, my clients typically experience plateaus when their start calorie deficit becomes their new maintenance calories for their new weight. It happens, its normal and counting your calories will only make it easier for you overcome that small obstacle in your weightloss journey in my opinion of course.
But as I mentioned earlier, counting calories isn’t a must because for the first 4 years of my fitness journey I didn’t count a single calorie. I just created a structure that I could commit to, but will also change my eating habits. If you are like the old Chayan in the past who ate anything and everything, incorporating meal preps into your routine can help you lose weight. From eating as you go through your day to having a set number of meals for day is what help me lose my first 70lbs. Makes sense right? Prior to starting my journey, I would rarely cook. Most of my calories would come from eating out which means I never knew how much I was really eating at a time. Once I incorporated meal prep, now I cook my own meals, I know exactly what’s in them and I have a food scale to weigh out my portions for each meal. Even the best tracking app isn’t 100% accurate when eating out therefore cooking your own meals and knowing every single ingredient that included is the best way to know the exact amount of calories you are consuming.
Now let’s say you’re not like the old version of me and you eat home cooked meals consistently but still struggle with weight loss, one thing you can try is try to identify on average how many meals a day you eat. For example let’s say you eat 6 home cooked meal a day and scale isn’t going down. It’s a possibility that the 6th meal is putting you in a calorie surplus or maintenance which is why you haven’t been losing weight. Easy way to correct this is by simply eliminating one meal all together or replacing one meal with a small snack that isn’t as calorie dense. Let’s say that 6th meal is about 500 calories, by eliminating it from your diet you are eating 500 calories less everyday. If you replace it with a small snack at 250 calories, now you’re eating 250 calories less each day. Both method can create a calorie deficit and that’s the most important factor to weight loss. Calories in versus calories out!
Life can be so fast paced for the majority of us that we sometimes ignore the little things that could be hurting our weight loss journey. From the creamer in your coffee to the one serving of Ben & Jerry’s ice cream you have every night. All these factors matter because everything has calories. In all honesty you can continue eating the way you do especially if your eating a well balanced diet of home cook meals, but eliminate those small factors from your diet and you’ll lose weight. Next time you grab coffee either look into drinking it black, add a artificial sweetner or almond milk. It’s easy to get carried away when using a creamer because we never just add the recommended tablespoon serving. Depending on how many cups of coffee you drink a day, you can see that eliminating the creamer all together can save you anywhere from 30- 200 calories. These calories that can be used towards your deficit instead of adding extra calories to your drink. Evaluate your overall diet, look at those added factors that aren’t a necessity and by minimizing or eliminating then all together, you will set yourself on the right path to a successful weight loss story!