I was finishing up the nutrition section of my soon to be released E-BOOK yesterday. I was talking about the process of counting calories and it made me realize that not everyone is in that boat. Tracking calories is the method I recommend because it takes the guesswork out of body transformation. I also think it's the fastest and most efficient route to your goal. Without it, I do believe we are essentially shooting in the dark.
However, I do realize that some people aren't in a place to be tracking calories for multiple reasons. Maybe it is too stressful and causes more emotional distress than relief. Maybe life is too hectic and counting calories isn't in the cards right now. There is absolutely nothing wrong with that. Adherence trumps everything else when it comes to creating sustainable wellness habits. If it isn't practical, it isn't optimal. If you fall into this category then here are some tips/guidelines to follow that will help promote a caloric deficit without tracking calories.
3 meals a day
Stick to three meals a day. Make sure 1/4 or 1/2 of your plate is made up of veggies. At least 1/4 or 1/2 consists of a protein source, and 1/4 can be from any carb of fat source of your choosing. It is important to note that carbs and fats are extremely individual. Typically, the higher the body fat percentage you have the lower amount of carbohydrates you need. The lower the body fat percentage you have the higher amount of carbohydrates you can eat. Use this general guideline as a way to dial in carbohydrates and fat sources.
1-2 snacks a day
Stick to a couple snacks a day and make sure they fit into the palm of your hand. These snacks should consist of either a fruit, vegetable, or protein source.
Be aware of dressings/sauces that you add to your foods as these will increase calories dramatically. Keep oils to a minimum and be aware of drinking calories. Stick to low-no calorie drinks such as water, Bai, sparkling water, and coffee for example. Drink a glass of water before you eat as this will help keep you full during a caloric deficit. Also make sure to drink as much water as you can throughout the day as this is a great plateau breaker (generally 1/2 bodyweight in ounces + 8-16 ounces per hour of physical activity). Lastly, stay active throughout the day. Move around as much as possible. Go for a walk. Move around in the house. Find ways to move at work.
If you have any other questions, concerns, or comments please feel free to email me on the button below. Also take advantage of our free strategy call! We would love to help troubleshoot any wellness barriers that you have in your life right now. Remember that there isn't a one size fits all equation when it comes to wellness results. The magic isn't in the information, it's in the application. It's about meeting you where you are at in order to get where you've always wanted to be. Your best is yet to come!