Why You Should Be Tracking Your Food If You Want To Lose Weight

When I first started coaching, I used to let clients pick their diet plan.

I don’t do that anymore.

As, I’ve grown my practice and knowledge as a coach, I know now more than ever that when people come to me, they want results because they are tired of screwing around on their own getting nowhere.

So today I wanted to share with you why I recommend my clients track macros and why you should too if you want to start getting results.

First, in order to lose weight, you have to be in a caloric deficit, so that means you need to eat less than you burn. So whatever eating style you prefer is fine, but you still have to be in a deficit.

You want to eat low carb? Fine, but you still need to eat in a deficit.

But when I cut carbs before, I lost a lot of weight really quickly“, you may protest.

I get it, but when you started eating carbs again, did you gain a lot of weight really quickly, too?

Exactly.

So if you want results for good, not just results for now, then stick with me here.

In order to make sure my clients are in a deficit, I teach an approach in my program called flexible dieting, where my clients learn how to track macros.

What’s a macro?

A macro is short for a macronutrient. We have 3 major macronutrients that you have probably heard of: proteins, carbs and fats.

When I work with clients I have them track macros, not calories, because tracking macros helps them incorporate a variety of balanced foods in their that are both nutrient dense and enjoyable.

Secondly, in order to get results, after being in a deficit, you have to be compliant. You have to be able to actually stick with the plan that you’re on.

So while eating low carbs may get you results temporarily, what do you do when you are at a party, or when you don’t feel well, or during the holidays?

Maybe you get really great at mastering the art of baking with almond flour for a period of time, but in my experience, most people eventually break down, binge, and wind up yo-yoing because they can’t stick with it long-term.

Whatever method you choose has to be sustainable, so you can adhere to it long enough to actually get results and keep them without rebounding.

Finally, you need be able to look at the data.

I’m all about the nerdery and science of weight loss, which is why my clients learn how to track macros. If they are being compliant with their tracking, and hit a plateau, then I know it’s time to tighten the reins a bit, and if they get to their goal, then it’s time to add food.

Some people may feel they can do this intuitively, and to them I would say– good for you.

But, I find that most people grossly underestimate the amount of food they eat in a day, and find it shocking to learn how much they are actually eating.

By tracking macros, you eliminate the drama, the guessing and the confusion, and you get down to the facts: you either do it or you don’t– like being pregnant, you either are or you aren’t.

So if you’ve been a diet hopper and are wondering what you need to do to get results, and you are truly committed to making a change in your life, then what are you waiting for?

You can start on your own by downloading My Fitness Pal, which is a free app for macro tracking.

If you are struggling to make progress on your own, then click here to schedule a free 30 minute solution session with me.

I work with women 1:1 to get weight loss results FOR GOOD!

If you’re ready to get off the dieting roller coaster, and make progress, then today can be your day of change.

Just make the decision and take the next step forward.

Have a great day!

The Best Weight Loss Method. Period.

Happy Wednesday (or whatever day of the week it is when you land on this blog)!

Today I am talking about the best weight loss method. Period.

There is a short and a long response for this– I’ll give you both.

Short answer: The best weight loss method is the one you can stick with FOR GOOD!

Long answer:

As someone who has lost over 70 pounds and kept it off for nearly 2 decades I have tried it all.

I see a lot of people who are lured into doing diets that get results fast because they think that as soon as they lose this weight, they can go back to “normal”.

I get it, I’ve thought that before during one of my failed 21-day juice detoxes.

Here’s the truth– whatever you do to lose weight, must be maintainable for the long-term unless you actually want to regain weight, which I don’t think anyone does.

I know it can be alluring to think that you will do a 1000-calorie a day keto diet with intermittent fasting to get to your goal quickly because you’ve outgrown your yoga pants during the quarantine, but before you do this let me offer something for your consideration…

How much time have you spent over the years doing quick-fix diets?

If you had to tally the amount of time you spent doing things you thought would get results fast, how many times would you be multiplying 21 and 30 days in your head?

If I look back at my dieting history I have easily spent 2 years doing “fixes.”

What if instead of doing fixes, you decided to commit to the ultimate solution– the one you stick with for good?

When you commit to the solution you can stick with for good its a game-changer because you become the one who decides whether or not something is in your plan, worth a splurge, worth the save, and all the other decisions that we make about our nutrition that we have previously outsourced.

When clients work with me, Week 1 we decide what their protocol will be, and when we do, I have 3 criteria that they have to consider when we are putting together their plan.

  1. Enjoyable– They have to enjoy the food their eating, and not be including nonsense food they secretly despise because its “part of the plan.” If you hate your plan, you will quit, so start with enjoyment in mind.
  2. Effective- The plan has to get results. So while you may enjoy eating chocolate cake all day, you may find that after a week, it doesn’t get you the results you want, so you decide to balance it out with some other foods and have chocolate cake once a day or week instead of all day, and the results come. If you aren’t getting results, you will be frustrated, so finding a balance between enjoyment and effectiveness is the sweet spot.
  3. Sustainable- Consider the long-game. Many people think that because they saw a 1200 calorie diet that some celebrity did that they should do the the same. My question to that person would be “are you willing to enjoy that for the rest of your life?” I would them ask them what their plan is when the 1200 calorie diet stops working? Are they going to cut to 900 calories? Sustainability is the true secret because it’s the reality check that reminds us that we aren’t just losing weight for now, we are losing weight FOR GOOD.

How this plays out is in my practice is that I have clients choose exactly what they want to eat based on their goals, they log their food, and we evaluate their progress each week. If we run into a sticking point, whether physical or psychological, we go back to the three: did they enjoy their food, or did they fill their day with diet foods, then feel deprived and then cheat; did they get results, if not we evaluate their macro-intake for the week along with their food choices to see how to get results next week; did they try to “cheat the system” by eating super low calories that week because they wanted fast results, if so, they get back to their usual plan.

If you’ve read this far and you are working on your own weight loss journey, I’d encourage you to take a few moments to see if your plan hits all 3 criteria and ask yourself if you plan is enjoyable, effective and sustainable? If not, then consider making a shift.

If this is an area where you need some support, feel free to schedule some time with me to see what you can change to get your plan dialed in.

Remember, we don’t want to just lose weight now, we want to lose weight for good.

Have a great day!

Coping with Anxiety and Depression

The other day, my friend Madison asked people on Facebook about how people are coping with anxiety and depression in these insane times.

I posted a somewhat brief response, and read through the 46 comments to see if there were any common threads.

Faith, mental health support, finding activities, limiting news, baking, drinking, and connecting with others were all popular answers.

People also acknowledged they are still working through it, still struggling, still needing support.

I was really moved by the encouraging words people had for one another, so I asked Madison if she wouldn’t mind if I wrote about it, and she agreed– thank you 😉 .

This post really got me thinking because sometimes when life happens, especially in the way it has recently, it can feel seemingly impossible to pull yourself out of the pit.

Before I dig into that, I think it’s important to acknowledge this:

Life is 50% positive emotions and 50% negative emotions.

I know this because it is reality. And as Byron Katie says, “when we argue with reality we lose, but only 100% of the time.”

People think that because I’m a life coach that I go around telling people to be happy all the time. And while there certainly is enormous value in being positive, it is misaligned for times when real hard life happens.

Think about it for a second– do you WANT to be happy when someone dies or your child gets injured? No! You want to choose, in that moment, to have a feeling like sadness or fear.

This is clearly a time when emotions are running high, and people are growing weary of quarantining, face mask wearing, social isolation, and all the things, so I won’t tell you to be happy, instead I will tell you this…

  1. Allow the ugly feelings to surface.
  • Feel sad.
  • Feel bummed.
  • Feel lonely.
  • Feel whatever is coming up for you.

It’s ok. It’s totally normal.

When we allow feelings to emerge we can process them. Many people have a fear that if they sit in boredom or sadness that they will implode. You won’t. Or that they will be uncomfortable. You will. But being uncomfortable is okay. Nothing is wrong with being uncomfortable.

Let me say this again… nothing is wrong with being uncomfortable.

I reiterate this because discomfort was a feeling I used to deeply battle, and whenever I felt any uncomfortable feelings (loneliness, frustration, sadness) I would binge eat.

I got so good at coping with discomfort by binge eating, that as soon as an uncomfortable feeling emerged, I would automatically get a gnawing sensation within me that felt incessant– like I had to do something immediately– I had to silence it! And to bury the feeling, I would stuff it down with food until I literally felt sick.

Learning to allow uncomfortable feelings to surface without trying to bury them was the key for me in breaking my binge eating habit, and creating transformation in my own life, which is why I now help other women overcome their weight struggles in this area as well.

2. Focus on what you can control

Many people want to argue about what is happening right now as a right/wrong/should/shouldn’t situation. We want to blame someone or something right now, but all of “the things” happening right now are out of control for the large percentage of the population.

Instead of fuming about what you can’t control, focus 100% on what you CAN control. Our perspective is everything right now. You can be the victim, or you can be the victor– you get to chooose.

3. Manage Your Autoplay

If you’ve been telling yourself terrible thoughts over the last several months like:

  • This is the worst time of my life!
  • Things will never get better!
  • 2020 can suck it!
  • I can’t do anything right now!

Notice how you have been feeling.

Our thoughts create our reality, so (as I mentioned before), I’m not going to tell you to be happy, but notice that when the autoplay comes up, and your thoughts start looping on a negative track, that you have to intentionally shift your focus elsewhere if you want a different result.

Our brains like to avoid pain, seek pleasure, and be efficient, and if the story you’ve been telling yourself since March is that this is the worst year ever then you will take subconscious action to ensuring it is the worst year ever for you.

Instead, you can take this opportunity to notice when your brain offers you thoughts like “this is the worst year ever” to hit pause on the autoplay, and start a new track that sounds something like:

  • I’m going to take this opportunity to call an old friend I haven’t spoken to in a long time.
  • This is a good time for me to start on that great business idea I’ve had.
  • Since I don’t have to commute to work anymore, I can start going for a walk and cook healthy food.

See what I mean?

We all get to choose how we are being in this time.

We all get to create the results we want.

So let me ask you this?

What is the reality you want to create now?

Whatever you want– it’s waiting for you.

You just have to consciously choose it– on purpose.

If you’re curious about going deeper with this work, set up a free 30 minute solution session with me, by clicking here.