A huge emphasis is placed on calories when we coach our clients through nutrition – and rightly so; eating less calories than you expend guarantees weight loss. It is key to use a food diary to learn the calorie contents of foods and allow everyone to figure out what is ‘worth it’ for them. 220 calories worth of chocolate as a treat might be worth it for one individual but another may prefer to consume those calories through a different means.
If you were trying to save money, watching what is going in and out of your bank account and making changes would be the best way to take control of your finances. That being said – not everyone has the time, patience, or discipline to be that regimented every single day.
We can’t expect you to keep a daily food diary for the rest of your life – but if you genuinely want to lose some weight but can’t stand tracking your food, just like your finances, you’re going to have to set down some rules.
Rule #1 Don’t let lightning strike twice.
It’s not the end of the world if you have an unhealthy meal. Just don’t miss a healthy meal twice. It sounds simple, but most people get de-railed after they mess up once. This will keep your calories low AND help with adherence. A successful dieter doesn’t let one mistake turn into many.
Rule #2 Meat ‘n’ veg.
When in doubt, you can’t really go wrong with a plate of vegetables and a protein source like meat or fish. Just don’t make it mind-numbingly boring like boiled chicken and broccoli; get some low calorie seasoning and sauces to liven it up.
Rule #3 Snack smart.
If you’re having 3 meals a day, avoid snacking. But if you DO get peckish (we’re only human after all) aim for some fruit or a high protein source like quark or yoghurt.
Rule #4 Avoid ‘trigger’ foods
Some people can buy a family sized pack of minstrels, eat half, and leave the rest in the cupboard. I think these people have something wrong with them, personally if I open it I’m going to finish the whole damn thing. For that reason, I don’t buy it in the first place. ‘Trigger foods’ are something that you have to finish once you start; chocolate biscuits are a classic. I’ve had a lot of clients admit they’ve polished off an entire packet of biscuits in one go. Identify your trigger foods and avoid them like the plague.
Rule #5 Don’t fall into the ‘healthy’ trap
Most people associate dieting and losing weight with ‘healthy’ foods. This often means some people fall into the trap of assuming the will lose weight eating ‘healthier’ when in fact a lot of what they are eating is very calorie dense. Monitor foods high in calories closely, such as oils, nuts, avocado, dried fruit, healthy snack bars, healthy blended drinks, and grains etc.
Rule#6 Don’t drink your calories
Having the occasional latte or fruit juice at lunch? You might as well just shave 300 calories/day off your metabolism. Drinking calories is a waste, it doesn’t fill you up and you could be eating some more food instead!
Rule #7 Create a consistent plan
Consistency is more important than perfection. It’s difficult to be consistent without a plan of action. Write out 5 different potential breakfasts, 5 lunches, 5 dinners, and 5 different snacks all surrounding a high protein and low-calorie approach. Alternate these meals at your own leisure but try and stay consistent with when you eat and how often you eat.
Sam Austin
Head of Transformation
The Better Body Group
Personal Training Sevenoaks
