Honestly I’m not big fan of even talking about calories and weight loss, but the fact is people will continue to seek out ways to change or maintain their weight so I need to address it occasionally. The practice of calorie counting to manage weight has been long ingrained in us that is the only way to change or maintain your weight. Not only is calorie counting exhausting and takes all the joy out of eating, it can also be a dangerous practice. Counting calories has so many flaws and does not take into account how complex our bodies really are. Of course calories matter…they are energy for our body…but the idea of “calories in vs. calories out” is dated and honestly a waste of time and energy.
Why is it a waste of time? You likely don’t even know how many calories your body actually needs (even indirect calorimetry has flaws), you have no idea how many calories your body is absorbing from food (not all calories are equal), and calorie counts on packaged foods aren’t always 100% accurate.
So today I wanted to share some strategies on how you can manage your weight that have nothing to do with calories.
SLEEP Have you ever had a terrible night sleep and notice the next day all you crave is highly palatable processed foods? Your body is literally craving quick energy (simple carbs + sugar) to keep you going. Not getting enough sleep sets you up for poor food choices the next day. Too little sleep not only impacts food choices, but also alter metabolism, immunity, hormonal regulation, and mental and physical performance.
I wrote about sleep strategies that have been helping me here. Not eating 2-3 hours before going to bed, and sleeping in a dark cool room can also help you get into a deeper sleep.
ADDED SUGARS This is a biggie that can wreck havoc on your health if you’re over doing it. Ideally, you’re getting less than 25 grams added sugar in your diet daily. I’m not talking about sugar that is naturally found in fruits, vegetables, and dairy. These are sugars mostly found in processed packaged foods, condiments, salad dressings, and even bread and crackers. Always read your labels 😉
MINDFUL MEALS A recent study published by Physiology & Behavior shows people eating while distracted (TV, phone, reading material) consumed 15% more calories than distraction free eating. We are all guilty of doing this…I’m eating my oatmeal while typing this ha! However, if you’re wanting to make changes to your weight I encourage you to practice distraction free eating so you can better gauge satiety cues.
WHOLE FOODS One easy way to stop yourself from calorie counting is to choose foods that don’t have labels on them 😉 Think about the foods you tend to overeat…my guess is you’re not bingeing on salmon and broccoli. It’s hard to overeat whole foods and your body will naturally know when it’s done when you consume mostly whole foods. Limit the packaged foods and let your body tell you know when it’s consumed enough energy.
MOVEMENT This might seem obvious, but I’m referring to movement outside of the gym/workout classes. Having a designated 30-60 minutes a day to sweat is awesome, don’t get me wrong, but it’s important to find ways throughout the day to move your body. Working out one hour a day then being sedentary the other 10-11 hours isn’t ideal. Find ways to sneak in walks, take the stairs, get up and stretch, run after your kids, etc.
xx, A
