Looking to lose weight this new year? Thinking about downloading a calorie tracker, or macro calculator to help?
While these tools can be great for getting an idea of what’s in what (how many carbohydrates in a sweet potato, or grams of protein in a chicken breast, for example) they are NOT so great for figuring your body’s needs. The body is not a calculation! It’s much more complex. In short, the whole “Calories In, Calories Out” is some BS theory, promoted by the soda companies back in the day to get people moving more as opposed to consuming less sugar.
So, if not using a calorie calculator, what should I do?
Well, you could throw in the white flag and hire a coach (do your research first!) OR you could start with the following:
— Eat WHOLE foods! Not the kind sold at the store Whole Foods, although they do sell many whole food options, I’m talking about foods that ARE ingredients as opposed to the ones that contain ingredients. Of course there are exceptions like almond butter (peanut, salt) and rice cakes (rice, salt, flavors) but what’s important is that you understand the ingredients if there are any, and those ingredients are whole (not refined sugar, chemicals, preservatives and/or dyes). Whole foods: just think, “it didn’t run, swim, fly, or grow from the earth, don’t eat it!“
— Eat balanced meals, when hungry, and NOT when you’re not! Sounds simple, but this can get twisted. What’s a balanced meal? This depends for each person. A balance between protein, fats, and carbohydrates is typically best, but everyone is different and the body has different demands with different situations. I say "NOT when you're not" because I know snacking can be tempting.. but we end up paying a price. Snacking (consuming food on top of partially digested food still in the stomach) interferes with digestion and leads to gas/bloating. Eat enough at your meal to make you full, not stuffed, then don't eat again until hungry for best results.
— Hydrate. The digestive system needs water to move things along, and the body is somewhere around 60-70% water so drinking it is important. Electrolytes like sodium, potassium, magnesium, chloride, calcium, and phosphate are essential, too, and can be consumed through a variety of foods and/or supplemented. Sodium will likely need to be supplemented in the form of natural salt.
BONUS
The above are great starts to better health, and nutrition is key, but another aspect almost equally as important is movement! Bloodflow gets the nutrients to where they need to be, and is increased with movement. Whatever you want to do (walk outside, lift weights, dance, do yoga, cycle, climb, whatever!) is perfect. Just do it. Get consistent. Love it. The body was literally made to move!
Hope these pointers help! And inspire you to think before you eat, hydrate well, and move more this new year. Have a happy, healthy 2020!
For healthy meal ideas, feel free to browse my food instagram!
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