Tag: be snack aware

Tuesday Tip: Are you in a Calorie deficit? 📉

We know that for fat loss to occur you need to be eating at a calorie deficit – i.e. eating fewer calories than you expend. People often say they are “definitely under their cals” (i.e. at a deficit) but they’re not seeing the scales drop. So here are some ways to tell if you are at a deficit that aren’t all scale-based.

Now before I mention any of these indicators it’s important to note that you won’t see results immediately; you need to be at a deficit for several weeks (not days) so the first thing you need to ask yourself is has it been long enough?

Here are some other indicators:

• Your measurements are dropping. If you’re losing cm’s but your weight hasn’t changed, then you’re probably in a deficit.

• Your clothes fit better. You may not notice specific measurements going down but those tops which are usually tight now feel looser. That means you’re probably in a deficit.

• Others are noticing. If you’re suddenly getting compliments or people are noticing you seem to have lost weight then you probably have lost some fat and are in a deficit (even if it isn’t showing on the scales)

• You are seeing more definition in certain areas – arms, collar bones, shoulders etc. That will mean you’re losing some fat and are probably in a deficit.

• Finally – the scales are going down, consistently. Though I would add a caveat that very sudden, large, weight losses are more likely to be fluid changes than fat loss. It’s also normal for your weight to fluctuate up and down so always focus on long term trends.

Fat loss is different for everyone – everyone responds differently and at different speeds. If you’re seeing any of the changes above then you are doing ok! All it takes is consistency and you will see the results you want. Conversely though, if you’re not seeing any changes, then it’s time to double check your food intake because it means you aren’t in the deficit you thought you were.

Remember it’s not all about the scales. If you woke up tomorrow with the body you’ve always wanted would you care what the number on the scales said? No you probably wouldn’t, so focus on the other changes!

Happy Tuesday

🤗

Xx

Tuesday Tip: isn’t tracking food a bit obsessive? 🤯

People often tell me they’ve tried everything but can’t reach their goal. When I ask if they track their food they respond with ‘isn’t that a bit obsessive?’ or ‘no I don’t want to do that’. Not wanting to is fine, that’s your choice, but if you’ve been struggling to reach your goals and you haven’t been tracking then why not try it?

Do you track your finances? Most people do so they have an idea of how much they’re earning, spending and saving. That’s not obsessive, so why would tracking your calories be?

Can tracking food become obsessive? Yes, like anything, of course it can. Does it have to? No! Do you have to do it forever? No! Does it have value? Yes! It’s a tool – and its value is determined by how it’s used and what you learn from it.

We don’t have an innate working knowledge of portion sizes and calorie content. In fact, studies show that people are awful at estimating how much they eat. We underestimate ALL the time, even nutrition experts do! We are surrounded by highly palatable, calorie dense foods and we have evolved to seek them out. So it’s unsurprising, when these sorts of foods are so readily available, that we need to do some tracking to keep an eye on what’s actually going in our mouths.

The main reasons we don’t track are fear, time and being unsure of how many cals to aim for. The fear is of what we’re going to find out and that we really are eating more than we thought. Time is really about priorities. Yes it can take a few days to get the hang of it, but then it takes seconds to log before you eat. Most people have time to check Instagram/Facebook/watch tv. Even the busiest person has 2 mins to log their food, if they want to. In terms of how many cals to aim for; if you’re not sure, ask! I’m happy to help!

You don’t need to track food forever. You’ll learn about portion sizes, calories in the things you eat and drink, and develop that skill. Then you can cease tracking if you want and see how it goes. You can easily go back and check if you feel that skill needs more honing.

You don’t have to count calories forever, but calories will always count!

Happy Tuesday

😁

Xx