The golden rule of fat loss, eat nutrient dense food that keep you at maintenance weight, once you have found that, then eat a little less. From the outside, dieting can be that simple….
It’s true that eating calories that a nutrient dense for the most part is the best approach, but I advise some flex in approach from that start to develop a lifestyle rather than transformational change.
In some context, the younger, leaner, more active, and more muscle you carry, the better your body can handle the poor food choices, as these components change, the more astute to our diet we have to be.
When first working with someone on a weight loss journey, counting calories isn’t the only way. I like to asses a diet from a holistic place first, a good coach in my opinion will always be mindful of taking an individualised approach to dieting because the bottom line is that adherence, sustainability and compliance are the foundations to your success.
- Starting something fresh is challenging enough with enough new habits, adding complexity does not always help.
Some clients of mine respond best to an incredibly structured approach that requires them to analyse every morsel that they eat and count everything from calories to macronutrients, but if I can, I try to teach clients to be intuitive, analytical but relaxed.
2. We don’t really know what your maintenance calorie intake should be, so worrying about it is pointless.
Its far better to see what you are eating and take it from there. Small tweaks might be all you need for intial sucess.
3) Instead of getting wrapped up in numbers, get wrapped up in the appreciation of how “real food” makes you function, feel and perform.
I like to spend some time with clients helping them re-evaluate eating habits and behaviours, you will almost certainly get leaner, reduce inflammation and improve digestion by eating more whole food options compared to fast food, packaged options.
4) Once you have established new habits and patterns, then we can play with numbers or dietary approaches IF that is what you want and what will work in your journey.
If you’re maintaining bodyweight, then we have your baseline calories all set and you can play with that number based on your goals and commitment levels. If you gain body fat, you are eating too much. You can indeed eat too much good food, portion control is your friend, and of course that also means calorie control…but there is a psychological difference between 1 handful of rice and 40g carbs.
Eating should be fun, emotional, practical, consistent and enjoyable. Diet can be 5% science and 95% psychology for some people.
As you progress in your diet and your eating patterns become more consistent we can evaluate what works best for you, Some of you will always work better with calorie goals, whereas others can auto-regulate and manage just with plain old-fashioned common sense. Some flip in between, once you understand the components of food, you can make automatic decisions based on education and experience.
I tracked my food for 3 years straight, I very rarely think about it now, if I notice I am gaining body fat, I readdress my meals and portions which usually does the trick.
The fitness industry is hideously full of people with eating disorders, I have not only been close to there but watched the psycological patterns of those deep into it. They preach their approach and take overly-militant approach to teaching its clients how to diet. This is not EventFit.
Most my clients like prosecco, gin and wine. Pizza, chocolate and bagels. I do not want them to never eat those things again. I teach them how to incorporate foods whilst being mindful of their goals.
I Always start with the most basic fundamentals, because if we master them then everything else is plain sailing. Start with cleaning up your diet, make it fun, try new fruits or veggies.