I care about you and your progress so I’m gonna be blunt.
That little snack that’s snuck it’s way in mid morning or that cookie you habitually reach for after lunch, or maybe it’s the protein bar you mindlessly ate on your way home….. they’re getting in the way of you reaching your weight loss and wellness goals.
For people who are generally active and eating well, that little cookie, or bar could be the extra 300 calories that put you over your daily caloric expenditure.
Before we go any further, we gotta break down the essentials.
How weight loss works
It really is quite simple. To achieve weight loss, calories out must be greater then calories in.
This means your daily caloric expenditure (how many calories your body burns to maintain the essential tasks to stay alive such as breathing, digesting, circulating blood, etc) must be greater then calorie consumption (how much you ingest in a day).
Roughly, 3500 calories = 1 pound. This means you must burn 3500 calories to loose 1 pound of fat.
STOP RIGHT THERE!
I know what you’re thinking ‘OMG, I better hit the treadmill and stay there until next Tuesday just to lose 1 lb!’
The easiest most attainable and not to mention the most safe and effective way to achieve this is by decreasing your calorie intake by a few hundred calories each day.
For example, say you take 3500 calories and divide it by 7 (days of the week)= 500.
This means you would have to be in a 500 caloric deficit every day for 7 days to lose one pound of fat.
500 can be a stretch for most, so let’s make it even more attainable….
If for the next 10 days you focused purely on your goal and decreased your daily caloric intake by 350 calories, you would lose 1 pound of fat! 20 days, 2 pounds, 30 days- 3 pounds! That’s a lot of fat lost for adjusting your caloric intake ever so slightly.
What’s the first step?
That 350 calories you’re looking to rid could the difference of reaching for that power bar instead of an apple. That mid afternoon cookie instead of a handful of veggies or nuts. Going for seconds when you’re already full.
It is these tiny but mindful and deliberate alterations that will make a big difference in how quickly and efficiently you reach your weight loss goals.
How do I figure out how many calories I should be eating to lose weight?
You can use a simple calculator such as the Calorie Calculator to give you a rough idea of how many calories you should be eating to maintain, lose or gain weight.
Tips To Breaking Your Snacking Habits
Boredom, mental blocks, resistance, and cravings are all emotions that can lead to ‘being hungry’. Theses feelings tend to get the better of us leading to reaching for snacks when we really don’t need it.
Having said that- there are times when your body really is hungry and it is important that you pay attention to those signals. Telling the difference between true hunger lead by our body’s needs versus a sense of escape or craving, can be difficult. To help decipher the difference, here’s a few tips you can try and create habits out of to support your weight loss efforts.
1. Drinking a large glass of water
One of the most effective ways to cut out unnecessary snacking is this trick right here….Next time you find yourself scouring through the break room or your pantry, down a large glass of water.
Very commonly we interpret our thirst for hunger. If 20-30 minutes you’re still hungry, opt for your next meal or one of the healthy snacks shown below. 9/10 that large glass of agua will be exactly what you needed. Plus its zero calorie, supports weight loss, glowing skin, the body’s natural detoxification process, and it’s free….so there’s that.
2. Get outside, go for a walk, change the scenery!
This is a great option when you feel a strong a$$ craving coming on.
How do we get over a craving?? Distract yo-self!
If you’re in an office setting stand up, take a couple minutes to make small talk with a co worker, head to the break room for a glass of water, maybe hit a couple flights of stairs or get outside for a quick breath of fresh air.
However removing yourself from your current space looks like. And when you do…..enter number 3.
3. Mentality- You got this!
Take a few moments to think about your goals, breath in what it would feel like having achieved them. Inhale your strength, exhale your weakness. Take a moment to envision your life, how you’d walk down the street, how you’d feel in your clothes having reached your goal.
Feels great right? Much better then realizing you just ate a piece of cake for no reason at all. I mean it’s not even anyone’s birthday. Where the heck did this cake come from?
If nothing else, brush your teeth as soon as you feel a craving coming on. It’s fool proof and ‘60% of the time, it works every time.’ -Brian Fontana
Kidding- it truly works every time.
Healthy snacks vs unhealthy snacks
Many of the options below might seem a bit obvious but then why do we continuously keep them at arms reach?
No, veggies and hummus will never taste like chips and ranch dip but no one ever said losing weight and feeling your best comes without sacrifices.
Yes, it does take a bit of planning ahead but it can be as simple as reaching for a dairy free dark chocolate bar versus an O’henry. Or keeping a bag of bananas in the freezer to throw in the blender for nice cream versus making a trip to the store to buy a tub of frozen sugar. Again, no one ever reached their dream body and built up their confidence without prioritizing their preparation time.
When you begin to make habits of turning to these healthier options, you will start to crave their evil twin less and less. I can say from experience, I have reached a point in my life where cheat night is a cup (not bowl) of coconut ice cream with crumbled homemade granola and dark chocolate if I’m feeling crazy….and I freaking love it! I wake up with no regrets, I am not 2 steps back from my goals, and I do not feel deprived.
Here are a few healthy snack and dessert options and why they’re going to be your new go-to!
What types of meals and macros should I be eating to not only lose weight but feel energized and healthy in the process?
Many people make the mistake of decreasing their calories too greatly and too quickly, which can lead to slowing down metabolism resulting in a more difficult effort to lose weight. This can also result in feeling low energy, lacking of essential vitamins and minerals, dull skin, fragile nails and hair and in long term, hormone imbalances.
This is why it’s very important to do your research, include meals that are balanced in nutrients (like the Body Confident Nutrition program) or have the support of a professional. Eating balanced whole food based meals will also support feeling satiated and not restrictive. which can lead to cases of binge eating, a destructive killer to all weight loss goals).
If weight loss or feeling your best is your goal, it is absolutely worth the investment.
You! Yes you!
You are beautiful, strong and can do anything you put your mind to. You are already perfect and the fact that you are here, reading this blog, goes to show that you are a go-getter and that you love, care and want the best for yourself. And for that, you should be so proud!
My job: To guide and support you in your journey in a way that feels right to you and that you are not alone! No one, I repeat, NO ONE is meant to do this alone. Plus, it’s much more fun having the energy and support of another!
OK- enough mushy stuff.
You kick ass girlfriend!
Your time is now!
And all other inspiring one liners!