Are you thinking about going on a "diet"? There are some critical things to consider when you are trying to lose weight, tone up or even compete in a competition ( physical or aesthetics). As a nutrition coach, I want to make sure you are ready for the success you deserve. Your results can be hindered from a few things including not pushing hard enough in the gym, too many "free" meals and simply just lack of planning. Along side of those are 3 main points of discussion I want to address with you BEFORE starting a new "diet".
First off here is the million dollar question, is your metabolism ready for a diet? You might think this is an odd question but really think about it. How long have you been trying to lose weight? To be able to loose weight your metabolism needs to be in a good place to handle the deficit. Knowing how your metabolism works is a key to success. Here is a quick and dirty reference for you:
- If your metabolism was a gas tank and you needed to drive across the country, you need to make sure you have enough gas in the tank to get you to your first stop. If you start with an almost empty tank how far will you get ? In this case, if your metabolism is slow to start and you decrease the calories more, chances are it will stall and fat loss won't occur.
How do you start a fat loss program? Increase calories so you have somewhere to go! Sounds counter productive but its the key in weight loss success. This will prime metabolic rate so it’s higher than it would be on low calories, and also gives the dieter room to create calorie deficits.
Second mistake people make is not counting their food intake. If you don't know what you are putting in, how do you know what you need to take out? Eating clean is great and a fantastic choice but at the end of the day, total calorie consumption and percentages of each macro is what matters.
Learn this :Protein yields 4 calories per gram that is ingested, carbs are also 4 calories per gram and fats are 9 calories per gram of fat eaten. This is step one to macro counting. By knowing the amount of each macronutrient taken in daily it’s easier to make adjustments to break plateaus, keep fat loss going, adjust up for muscle gain and reach your goals. Just “eating clean” is the exact same thing, eating aimlessly without knowing how much you are taking in. You could be eating too much, or too little.
The final key point is knowing how much you are eating. What use is it to track your food but not weigh or measure it out? Two servings of peanutbutter can easily be 3 or 4! Yes that is the difference of 400 calories ! Most people worry they are eating too much when they eyeball food, but in my experience I notice people actually under-eat when they eyeball food. And the big one people miscalculate is protein, especially women.
In the beginning it might seem like it takes a bit of work, but if you are serious about getting your physique goals accomplished weighing and measuring food will get you there faster than just guessing.