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Weight Loss 101, Part 2:

Diet and Tracking Calories

In the last part of the series, we covered calculating your calorie targets using TDEE calculators. By now, I'm assuming you have the tools to estimate your maintenance calories and have decided on a goal - whether that's losing fat through a calorie deficit or gaining weight through a surplus.

Today, I want to focus on two major components of any physical transformation: your diet and tracking those calories we calculated. For this example, let's focus on losing weight.

Let’s address the most obvious question first:

Which diet works the best?

The answer? The one you can stick to!

You've probably heard about all the different diets out there - keto, paleo, intermittent fasting, and so on. Here's the truth: any diet that actually works for weight loss is creating a calorie deficit, whether intentionally or not.

So any of these diets could "work," but all they're doing is putting you in a calorie deficit, causing the weight to come off. The issue with very restrictive diets is...well, they're restrictive and extreme. I've tried losing weight on all of the diets mentioned above, and although I lost weight short-term, it all came back because they were too restrictive and unsustainable for me long-term.

At the end of the day, losing fat comes down to burning more calories than you consume. So the "best" diet is the one that allows you to adhere to your calorie targets in a way that is sustainable for you long-term.

There’s a reason I keep saying “sustainable” because that's the most important part about this whole diet thing. Here’s a visual to help ingrain it into your brains:

Understanding Macronutrients

Before we go further, let's address the concept of "macros" or macronutrients:

1. Carbohydrates: The body's primary energy source. They provide 4 calories per gram.

2. Protein: Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. They provide 4 calories per gram.

3. Fat: Provide energy, support cell membrane health, aid in nutrient absorption, insulate and protect organs. They provide 9 calories per gram.

All three macronutrients are necessary, and no healthy diet should exclude or seriously restrict any of them.

The honest truth is, I don't think there's an exact answer for how much of each macronutrient you should eat within your calorie goal. There are many opinions out there. I'll share what worked for me during my 100lb weight loss after years of trial and error.

I mainly focus on my calorie intake and protein intake. If you remember, my TDEE calculator estimated my maintenance calories at around 2,741 per day. To lose 1lb per week, I aimed for a 500 calorie deficit, so 2,241 calories per day (let's round to 2,200).

One of the main rules of thumb I follow is to eat 0.8-1g of protein per pound of body weight. Let's say I'm 170lbs, so I need 170g of protein every day. Since each gram of protein is 4 calories, that's a minimum of 680 calories from protein, leaving me with 1,520 calories remaining.

Now, to keep things simple, I generally let the remaining macronutrients (carbs and fats) fall however they may within those 1,520 calories. Some days, I may eat a little more fat than carbs and vice versa, as long as I stay within the 1,520 remaining calories.

Personally, over the past 8 years, I've leaned more towards splitting the remaining calories towards carbs than fats because I tend to feel more tired with fewer carbs. But everyone is different. Experiment with what works best for you based on the diet and food options you enjoy the most and will stick to. ✨SUSTAINABLE✨ remember my drawing?

So now we know how to calculate our calories, what macro nutrients are and how they work, how to choose a diet, but we’re still missing one key question:

Do I NEED to track my calories and macros?

Let me start off with a BIG DISCLAIMER:

No, you do not NEED to track everything you eat. There are definitely ways to lose weight and get in shape without tracking. However, remember this: You can have the best workout routine in the world, but if your diet is out of control, it’s going to be extremely difficult, if not impossible, to lose weight. Tracking your diet helps you stay accountable, ensures you're in a calorie deficit, and gives you a clear picture of your eating habits.

I’d bet my entire life savings (I'm actually broke)…

…that if you’ve never properly counted calories before, you likely have no idea how many calories are in some “healthy” foods we eat.

For example, peanut butter. I love peanut butter. Yes, it has healthy fats, but did you know that 2 tablespoons of peanut butter is about 190 calories? That’s this:

So when you make a PB&J, you’re easily getting 190 to 380 calories from just the peanut butter. Add the bread and jelly, and one sandwich can be 400 to 700 calories.

The same goes for foods like avocado and olive oil. They are not bad, but they are calorie-dense. You wouldn’t know what that looks like without counting your calories. So if you’re adamant about not counting in the long term, I would at least suggest counting for a few weeks to get an understanding of how you're eating today.

How to track calories and macros?

To effectively track your calories, you'll need:

1. A Food Scale: These are very affordable and lightweight. You can find plenty of options for under $10 on Amazon. Just skip a couple of Starbucks trips, and you'll be set.

2. A Tracking App: Tools like MyFitnessPal have extensive databases filled with different foods and their calorie counts. You can even use their barcode scanning feature (though it's no longer free) to make tracking even easier.

3. Read Nutrition Labels: Yes, you'll need to learn how to read nutrition labels. Many people mistakenly think the calorie number on the back of the box refers to the entire box, when it actually refers to one serving, and the box might contain multiple servings. 🤷‍♂️

4. Track Your Intake:

• Weigh Your Food: Use the food scale to measure your portions accurately. Here is a simple video explaining how to do so.

• Log Your Meals: Enter the food items and their quantities into your tracking app. The app will calculate the total calories and macronutrients for you.

If you get these tools and follow this process, you should be able to track your intake and truly understand what you’re putting into your body. I guarantee you’ll be surprised to see how many calories you’re actually eating.

Final Tips

1. Meal Prep: Plan, prepare, and store meals in advance to avoid impulsive eating. Meal prepping can save time and help you stick to your calorie goals. Here is a sample video to get you started.

2. Stay Hydrated: Drink plenty of water throughout the day. Staying hydrated can help you feel fuller and provides numerous other health benefits.

3. Avoid Liquid Calories: Be mindful of the calories in drinks like soda, alcohol, and fruit juices, as they can add up quickly. Opt for water, tea, or black coffee. If you do consume liquid calories, be sure to track them just like your food.

4. Don't Deprive Yourself: Avoid extreme restrictions. Allow yourself occasional treats to make it easier to stick to your diet long-term.

Thank you for joining me on today's newsletter.

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