“Reality Check” is an article series which looks at common mistakes people make when they begin dieting for weight loss. We’ll check out some ‘thought adjustments’ that will help you make better choices on your journey. The articles include tips, new ideas to try, strategies to follow, and encouragement to keep you moving forward.
The ONLY process that works (Part 2)
“This diet is different from all the others, because on this one there’s no calorie-counting and all that BORING stuff…”
Now that we’ve discussed the fact that calorie counting – in one form or another – is one of THE most effective weight loss tools, let’s look at some of the details that’ll help you get moving in the right direction.
Get an app
The first thing you need to do is make calorie counting as easy as you can. This is done by accepting that it’ll require a little effort, and by using a calorie counting app. When you do this, all you really need to know is the size of your servings and you’ll end up with fairly accurate totals.
There are LOADS of free calorie counting apps available. Do a little bit of research and choose one that suits you.
How much do you CURRENTLY consume?
Next, you need to figure out how much you currently eat on a regular day. Be HONEST. Count every single biscuit, spoon of sugar, fizzy drink, and slice of cheese!
In order to get an accurate average, count your calories for a few days without changing anything about your diet and lifestyle. The number will likely be more than you would have imagined. It might shock you a bit! This is GOOD.
How many calories do you NEED in order to start dropping weight?
Now that you know how many calories you currently consume, you can start working towards a goal. Most average women need around 2000 calories per day to maintain their weight. This varies depending on their activity and fitness levels, but it is a ballpark figure.
If you currently consume 3500 calories, DON’T just jump down to 2000! This is too much of a leap, and you won’t be able to sustain such a big jump for very long. Scale down slowly.
For the next two weeks, eat 3000 calories per day. Make sure that these are in the form of high quality, nutritious food. NOT burgers and fries.
Once you’ve scaled down to 3000 calories per day, cut another 500 for two weeks. Do it again until you reach around 2000 – or something that is sustainable and healthy for your lifestyle.
Exactly WHAT foods should make up your calorie total? We’ll discuss that next week…
Read more ‘reality check’s below:
- Weight loss reality check: The ONLY process that works
- Weight loss reality check: Stop searching for the ‘quick fix’
- Weight loss reality check: The BIGGEST thing you need to stop if you’re a comfort-eater
- Weight loss reality check: Secret eaters
- Weight loss reality check: Are you REALLY sticking to your diet, or are you just pretending?
- Weight loss reality check: Not everyone is built like a typical Instagram swimsuit model
- Weight loss reality check: Six packs aren’t made in ‘a few short weeks’
- Weight loss reality check: Not all gym supplements are created equal
- Weight loss reality check: Get help from helpful people
- Weight loss reality check: Figuring out the diet for YOU
- Weight loss reality check: Does it have to be so complicated?
- Weight loss reality check: How much does being thin REALLY matter?
- Weight loss reality check: What can you REALLY expect from a diet?
- Weight loss reality check: A six-pack in twelve weeks?
- Weight loss reality check: Check the lifespan of the programme
- Weight loss reality check: Electronic wobble-machines?
- Weight loss reality check: ‘Before’ and ‘After’ pics are NOT real evidence
- Your weekly weight loss reality check: Exercise is NOT magic
- Your weekly weight loss reality check: You NEED all of the macronutrients
- Your weekly weight loss reality check: “REALLY?!”
- Your weekly weight loss reality check: Quantity matters