Counting calories used to stress me the heck out. In fact, it stressed me out so badly that I quit counting for a long time because I was obsessing over those tiny little numbers.
Did you know that for some mamas, counting calories can cause severe stress? This is literally the opposite of what counting calories can and should be doing for you!
Counting calories is an excellent tool for knowing exactly where you are during the day.
Sometimes, I will look up at 1:00 and realize that I have hardly eaten and I still need to eat 1,200 calories before the end of the day.
While other days, by 10:30, I only have 800 calories left!
Either way, it’s completely freeing knowing exactly where I am in regards to my caloric intake and I can rest assured and be confident in my choices of food.
Knowing that having a donut isn’t going to completely derail any goals that I have. Just like having a side salad for lunch isn’t going to give you six pack abs by dinner.
I even made a post about this on my Instagram here recently. Where you can see me, yes, eating a donut.
Get out of town, right? It’s true.
Having the knowledge of being able to count calories based on your own specific body needs is liberating.
In fact, counting calories has improved my relationship with food and not ruined it. It has helped that relationship BECAUSE I know exactly how much I’ve eaten and what I’ve eaten.
Have you ever heard of the concept that boundaries creates freedom?
Now, some people think that freedom is being able to do whatever you want, when you want and how you want.
But did you know that there was a study done with children and for the life of me, I can’t find it, I’ve searched high and low. I think I read it in one of my fitness professional magazines I get.
Recently there was a study done with two groups of children in the playground and one group of children were put into a playground and given no rules what so ever.
There was a box around the play ground made of wooden planks.
The children stayed very close to the play ground set and they didn’t venture out very far at all.
The second group of children was then brought in and they were shown the edge of the play ground. They were shown the pieces of wood marking off the boxed area where the playground was.
They were told that they could go to the edge of the play space where the wood was but no further because it wasn’t safe.
The children played all over the play space and went right up to the very edge but many did not cross that edge.
With the boundaries, the children felt more freedom.
Literally anything from a giant salad full of yummy and fresh things down to a donut or cinnamon roll, because we know exactly where we are and how much we can have.
It’s interesting, because we often think of greens and certain foods as fat burning.
When, in actuality, there’s nothing magical about any diet or any certain food in regards to fat loss.
Foods have different micronutrients and some are more nutrient dense than others while other foods are simply more dense.
In the business tagline, you’ll see the phrase “eat clean”. What I mean by this is not to have grilled chicken and kale every meal. I mean eating yummy foods of all varieties.
Allowing yourself some treats. Ever hear of the 80/20 rule? Yep. That’s where this comes in.
But how do you count calories?
Three easy steps (with full beginner’s guide here)
- Know your calorie target
- Grab a food scale
- Meal Prep
- Download a calorie counting app
- Reverse Dieting
- Stay calm
Those six steps are fully explained in my full guide, but counting calories is much easier than you think.
Count everything and feel confident in your decisions.
While this may not seem like a very ground breaking post, the biggest thing that I can say to you is to start counting, mama.
You don’t have to do everything all at once. Start by weighing your food and plugging it into the app and seeing how much 35 grams (4 ounces) of chicken is.
Quick tip – I always use grams for counting calories because it’s a smaller measurement because I have found that it tends to be more accurate.
Then, once you get the hang of measuring your proteins after about a week, then start measuring your fats as well as your proteins. Then start measuring your carbs in with the rest.
You must figure out what works best for you. Creating success for yourself on this journey is what is going to get you to your goal weight and in turn be able to KEEP that new figure that you worked so hard.
Small steps every day lead up to big results.
It’s learning a new lifestyle, it’s not a quick 12 week fix that you aren’t sure how to maintain.
This is why I don’t provide meal plans for my clients and I never ever tell them exactly what to eat. I’m not a nutritionist to begin with, but at the same time, I want them to learn how to eat for themselves because everybody is so very different.
Learn how to eat for your body. Small steps.
You’ll be amazed at the things that are marketed as “health foods” that have twice the amount of calories that other things do. It’s crazy!
Small steps with focused decisions.
Here’s my complete beginner’s guide to counting calories and below is my five day clean up your diet challenge.
These two things go hand in hand for getting you started on the right track.
My 5 day clean up your diet challenge is my most popular freebie. So popular in fact, that I average around 30-40 gals per week signing up for it.
Remember, I’m not a nutritionist or a dietitian and I don’t claim to be.
These are just steps that I have learned work for me.
I’ve been right where you are. I have been on a weight loss journey and lost over 60 pounds and have been able to keep it off.
This is why I started this business 2 years ago. I wanted women everywhere to know that it’s not about being skinny, it’s about being healthy and comfortable in your skin all while making solid decisions for you.
Teaching you to fish, so to speak, so you can make your own decisions.