Keep It Simple: Calorie Control

[BlindSide]

Hey everybody,

I know that many people want to start taking control of their nutrition, but once they hear about counting calories, they decide to not even bother.

While calories are the most important factor in weight loss, it doesn't mean you HAVE to count them. There are other ways to get an idea of how much you are eating, without spending time measuring food.

Check out this article below, and go to the infographic. It will give you a great outline that you can easily implement TODAY, to start taking positive steps towards a healthier you.

http://www.precisionnutrition.com/calorie-control-guide-infographic

 

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[Philip Marlowe]

I like that diagram a lot.

As someone who has shed serious weight, I have two other recommendations:

1. Don't buy it in the first place. The battle begins at the store - don't bring cookies home (MJ hits this in Unscripted ); and
2. Stick to a very consistent meal plan with all pre-cooked food. Do not include anything in your daily meal plan that allows you to visit the store or cafeteria - you'll be tempted. Have all the food you need with you.

Diet is 90% (give or take) of the game.

 

[BlindSide]

I like that diagram a lot.

As someone who has shed serious weight, I have two other recommendations:

1. Don't buy it in the first place. The battle begins at the store - don't bring cookies home (MJ hits this in Unscripted ); and
2. Stick to a very consistent meal plan with all pre-cooked food. Do not include anything in your daily meal plan that allows you to visit the store or cafeteria - you'll be tempted. Have all the food you need with you.

Diet is 90% (give or take) of the game.

Both tips are spot on. In fact, following #2 will be enough for almost anyone.

 

[Colton]

Whether I'm trying to lean out or maximize muscle gains, the number one thing that has always helped me is to eat roughly the same thing every day. It's not nearly as bad as it sounds. Especially if you're eating 4 or more small meals per day, then you can go a long time before you get tired of eating the same meal.

What I'll do is sit down and assess my goals. Say I want to shed 1 pound of fat per week but keep all of my strength. Okay, the last time I did that was eating about 2200 calories per day. So I'll use my knowledge of nutrition to jot down a tasty meal plan that has enough healthy fats, carbs, and as much protein as I can get without exceeding 2200 calories. Last time I did this I was eating things like salmon, sweet potatoes, steak, white rice, etc... all really yummy stuff. IIFYM applies here but try to keep the meal plan healthy and balance overall.

So from then on, it's easy. Just look at your little meal card if you forget what to eat. You can always rotate meals out if you get sick of something. I'll weigh myself once per week and tweak the meal plan as needed. No calorie counting necessary.

 

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[Philip Marlowe]

It's not nearly as bad as it sounds.

I've repeated this a thousand times. I also think many people are used to what I call "hyper-palatable" foods (although I probably heard that somewhere). It's the reasons people need things like Doritos and soda and a dozen sauce choices at Subway - they have intense flavor.

A few weeks of eating eggs from the farmers market with some ham and fresh salsa for breakfast, and you'll know what real food tastes like. Try going back to Taco Bell and you'll take a bite and be disgusted.

Healthy living is everything. It helps with sound finances, allows you to dress better, gives you more energy, makes you less of a slob, boosts your confidence and on and on.

 

[BlindSide]

Whether I'm trying to lean out or maximize muscle gains, the number one thing that has always helped me is to eat roughly the same thing every day. It's not nearly as bad as it sounds. Especially if you're eating 4 or more small meals per day, then you can go a long time before you get tired of eating the same meal.

What I'll do is sit down and assess my goals. Say I want to shed 1 pound of fat per week but keep all of my strength. Okay, the last time I did that was eating about 2200 calories per day. So I'll use my knowledge of nutrition to jot down a tasty meal plan that has enough healthy fats, carbs, and as much protein as I can get without exceeding 2200 calories. Last time I did this I was eating things like salmon, sweet potatoes, steak, white rice, etc... all really yummy stuff. IIFYM applies here but try to keep the meal plan healthy and balance overall.

So from then on, it's easy. Just look at your little meal card if you forget what to eat. You can always rotate meals out if you get sick of something. I'll weigh myself once per week and tweak the meal plan as needed. No calorie counting necessary.

I agree, but this article is more aimed towards those who are just starting out. I would recommend this once they've adapted to limiting calories, and eating healthier meals.