Weight loss is only achievable when you are in a calorie deficit
But contrary to belief, you can lose weight without tracking calories
And today I want to share with you 3 simple ways you can make this work for you and some of the strategies we use with our clients
First of all; Using apps such as myfitnesspal to track your calories is one of the best ways to do this
But for some people tracking calories is not an option as it is something they;
Do not want to do
Do not have the time to do
Does not fit in with their long-term plans
The 3 methods below will all fit with those who do and do not want to count calories
Lose Weight Without Tracking Calories: Option 1
The first way is the most common and one that works for a lot of people
If for example, for you to be in a calorie deficit meant you were to eat 1500 calories per day
That would mean 1500x7 = 10500 calories per week to be in a deficit
We work all our clients over a 7-day period
This means that we are looking at total calories for that period of time
For a lot of people the weekends is where they are the most sociable and so where most of the calories are consumed
If you reduced your calories by 150, Monday to Friday this would give you an additional 750 calories at the weekend (just over an average bottle of red wine)
Over a 7-day period you will still be working in a deficit meaning you will still lose weight
Lose Weight Without Tracking Calories: Option 2
Since people decided to skip breakfast and re-brand this as intermittent fasting, this has become a buzz word in the fitness industry
FULL 24hr fasts have been used religiously for 100's of years and have also been promoted within health and fitness because of the huge benefits to the body
This isn't for everyone and just living on water for a 24hr period may not work for you
but if we use the model above and you have 1 day where you fast for a full 24hrs this then gives you another 1500 calories to spread over the week or weekend
If you imagine that a bottle of wine is around 750 then it may be that some people could consume this in just one night out (the full 1500)
If you are going to do a 24hr fast we have found the best day to do this on is a Sunday
Whatever time you usually eat your evening meal fast from that time on the Sunday through till the Monday evening (6pm - 6pm for example)
Note: if you have diabetes fasting is not recommend and please (all of you) speak with your
Dr before trying a fast
Lose Weight Without Tracking Calories : Option 3
The conscious eater...
If you are working with a personal trainer or have the time then the first 2 options you will need to plan your week
Your personal trainer will do this for you and help you to put together daily foods
If you do not have the time and are not working with a trainer then this option might be best for you
It is so simple, which is why it is rarely used
Ready...
Eat 3 Square Meals (Monday to Friday)
Drink 3 Litres of Water
Now...
When we say 3 square meals you need to be aware of what you are eating so the recommendation is always 'single ingredient foods' (list here)
A lot of personal trainers who only know how to get their clients to calorie count because it is a lazy way for them to get results
Do not understand this method
Because they will tell you 'No Food Is Good or Bad'
And to be honest they are right (in most cases)
But the volume can be
And because this way does not require calorie counting the best thing to do is to focus on these types of foods and use the following guidelines
Each Meal
Meat
Carb Source
Unlimited Green Veg
Cooking Oil
The absolute basics of any meal
Obviously if you over eat on the above you can still put on weight which is why we recommend you sit down and write everything you eat for that particular day
Then over the 7-day period you can monitor how you feel and also your weight loss
If you gain, cut back
If you feel you are losing too much too quickly, eat more
Remember the golden rule: Weight Loss Is About Eating AS MUCH as Possible and Still
Losing Weight
These 3 simple techniques to sustainable weight loss, all teach you about habits and foods to eat
If you do count calories then it will make the process slightly harder and I would strongly recommend sitting down and planning your foods for that week
We Can Do All This For You
When you join our 6-Week Body Transformation Program we do everything for you and put together a clear plan specific to you
Commentaires