STOP COUNTING CALORIES TO
START LOSING WEIGHT
It’s Saturday night.
The family is asleep.
That was a great game and I’m still pretty hyped.
A few beers will make you feel that way. Hey know what sounds like a great idea?
Lets open another one and watch that AppleTV show your friend was talking about.
(5 min later)
I need a snack for this movie…what do we got in the pantry?
Oh I’ll be good and just have a spoon of peanut butter
That’ll satisfy my craving…ok lets get comfy
(15 min and 2 more drinks later)
Man I could really go for something warm, and savory.
Nothing is open accept the grocery store. (Hit pause and run to store)
(45 min after you decided it was a good idea to pour a drink and watch a show while everyone else is asleep)
3 Drinks…2 tablespoons of peanut-butter (w/ a dark chocolate square) because you really wanted a peanut butter cup, an empty case of cinnamon rolls, and a movie you didn’t even pay attention to…
Sound familiar? NO…well welcome to my world. That’s right I “crash” on my diet, and I eat in private to avoid judgement, and I sleep like crap that night, and I feel guilty the next morning…
Actually that’s how I used to be before I STOPPED COUNTING CALORIES!
The Problem with Calories
Ask anyone who is trying to lose weight or eat healthier and I guarantee they’ll have a calorie goal. And they may have a calorie counting app, or spent a lot of money on a personalized meal plan to hit that mark.
What if I told you they were all wasting both their TIME and MONEY?
But Anthony to lose weight you must eat fewer calories and burn more, so shouldn’t you count calories to know you’re doing that?
I say resoundingly NNNOOOOO!
Yes, in theory calories-in vs calories-out lead to 1 of 3 outcomes:
Positive Energy Balance – More Calories taken in then expended = Weight Gain
Neutral Energy Balance – Equal Calories taken in as expended = No Weight Change
Negative Energy Balance – Less Calories taken in then expended = Weight Loss
The thing is, although that is 100% accurate, weight loss and specifically counting calories, is not an exact science. Let me tell 9 Reasons why Calorie Counting is a waste of time and the solution you should implement instead.
Problems with Calories In
1 - Calorie counts are imprecise
2 - We don't absorb every calorie that we ingest
(Protein = 4 / Carbs = 4 / Fat = 9)
THAT MEANS YOU COULD BE OFF BY OVER 700 CALORIES!!!
3 - Calorie loads change when foods are cooked
4 - Individuals absorb calories Uniquely
5 - People rarely consume the proper portion size
If the portions are broken into individual servings then that can allow for better accuracy. Truth is though the 2/3 C. serving of breakfast cereal is probably closer to 1-1.25 C. That 8oz. serving from the bag may be 3 oz. or 12oz. because honestly who can truly eyeball an ounce? These in-accuracies to correctly eat the portion size that’s listed on the nutrition label can add on average an additional 100-200 calories. For example not wiping some off the top of that spoonful of peanut butter is about an extra 95 calories.
As you can see there is a lot of discrepancy and room for error when it comes to counting how many calories you are eating each day. Guess what. The same problem exists with the amount of calories you burn.
Problems with Calories Out
1 - Calories burnt estimates are imprecise
So there are multiple “Scientific” ways to track how many calories our bodies burn. The one that most of us are use to, is Indirect Calorimetry. Think of images of athletes running on a treadmill with a breathing mask strapped to their face. This method measures the gas exchange to determine energy expenditure. Problem is that it has a 45% margin of error.
Oh and your fancy fitness tracker (Apple Watch, Vivo Fit, Fit Bit, Nike Fuelband, Jawbone) have a margin of error of about 30% for TOTAL DAILY CALORIE BURN. During exercise these devices show an error range between 9% – 23%
2 - Individuals burn calories uniquely and variably
3 - What you eat, and how much you eat influences how many calories you burn
4 - YOUR WEIGHT HISTORY INFLUENCES HOW MANY CALORIES YOU BURN
What To Do Instead of Counting Calories?
Because tracking calories in, and knowing that calorie burn estimates are imprecise, and we each burn calories uniquely. It seems to me that counting calories IN or OUT is less reliable than you think. That is why you should simplify the process by creating BAM’s (Bare ASS Minimums) for daily movement, and learning how to ballpark portion sizes with your eyes correctly.
Your hand is the perfect tool for determining portion sizes. It’s always on you, and it’s uniquely sized for you specifically. Using your hand to determine portions is actually quite simple
Taking the Next Step
I know what you’re thinking…”it can really be as easy as just using my hand to measure my food.” Well it can, but that is just a small part in the process of creating a new Eating Style uniquely designed around you!
That is what I help individuals do each and every day. Discover how to eat without the pressure of RULES, and escape the guilt of FAILURE. To not be driven just by the end goal, but finding joy in creating new systems through small changes that’ll lead to that BIG RESULT!
If you are ready to stop yo-yoing through diets. Done with guessing what is working and what isn’t. Then register below to be added to my next Nutrition Coaching Jump Start launching on March 15th! When you register by February 14th you’ll not only guarantee yourself a spot in the next group, but you’ll also save 30% off the regular price!