Is Tracking Calories the Only Way to Lose Weight? ⚖️

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💡 Do you even know your MACRO's?

You've probably heard about counting calories and macros, right? It's a popular method that many fitness enthusiasts swear by. And it's true, this approach can be super helpful if you're aiming for precise control over your diet.

For the uninitiated, it's working out the precise number of calories you would need to eat to lose, gain or maintain your weight and then breaking it down further into grams of protein, carbohydrates and fats.

But here's the thing - while it works wonders for athletes, actors and bodybuilders, it might not be the best fit for everyone. Counting every calorie can be a bit overwhelming, especially if you're just starting out. It's like trying to run a marathon when you've just learned to jog!

The good news is, there are other ways to manage your nutrition that might be more your jam. There are levels to this stuff and you certainly don’t have to start at the tippy top. So let's find an approach that you're more likely to stick with and see results!

Quick note: Remember, any change to your eating habits will take some getting used to. We're not looking for the “easy” option, but one that you can stick with consistently.

Option One: The Plate Method

Who's it for? This one's perfect if you're looking to improve your overall health and fitness but find it hard to stay consistent. It's great for those who might get a little sidetracked now and then.

What's the idea? Picture this: your plate is like a pie chart. The biggest slice? That's for your veggies. Then you've got two smaller, equal slices for your protein and carbs. And just a little slice for those healthy fats.

The good stuff:

• You could just buy a bigger plate 🤗

• It's not super precise. If you're aiming for significant weight loss, you might need something more accurate.

• You won't know exactly how many calories you're eating.

• It doesn't account for food quality. A quarter plate of bacon isn't quite the same as a quarter plate of grilled chicken breast!

The not-so-good stuff:

• It's not super precise. If you're aiming for significant weight loss, you might need something more accurate.

• You won't know exactly how many calories you're eating.

• It doesn't account for food quality. A quarter plate of bacon isn't quite the same as a quarter plate of grilled chicken breast!

• Fat in our foods can be tricky. They're calorie-dense, so it's easy to overdo it.

Best for: If you're just starting or the thought of tracking every bite makes you want to run for the hills, this could be a great way to ease into healthier eating habits. As you get more comfortable, you can always try other methods if you want to.

Option Two: The Handy Method

Who's it for? This one's for those of you who are ready to prioritise your progress but aren't quite ready to dive into the world of calorie counting. Maybe you've already got some good habits and want to take it up a notch?

How does it work? Your hand becomes your personal portion guide! Use your palm for protein, your fist for veggies, a cupped hand for carbs, and your thumb for fats. It's like having a measuring cup with you all the time!

The good stuff:

• A step up from the plate method, but still super easy to use.

• Great for eyeballing portions when you're eating out.

• You're keeping track of what you eat, but in a way that's easy to stick with.

• With a bit of practice, you can get pretty accurate with your calorie and macro intake.

The not-so-good stuff:

• It's not as precise as tracking every calorie, so you might need to adjust based on your progress.

• It can be easy to underestimate (or overestimate) portion sizes at first.

• Some foods can be tricky to categorize. For example, are crisps a carb or a fat? (Hint: they're both!)

Best for: Those of you who are looking to move beyond general "get healthier" goals and want to focus more on specific targets like losing weight or building muscle.

Option Three: The Numbers Game

Who's it for? This one's for the dedicated folks out there. If you have specific performance or body composition goals in mind, this might be your jam.

What's involved? Welcome to the world of calorie and macro tracking! This is where you log everything you eat, often using a food scale and an app. You'll keep tabs on not just calories, but also how much protein, carbs, and fats you're getting.

The good stuff:

• It's like having a nutrition GPS - you'll know exactly where you stand.

• Perfect for fine-tuning your diet, especially if you've hit a plateau.

• You'll become a food label expert and understand what's in your meals.

The not-so-good stuff:

• It can be time-consuming, especially when you're just starting.

• Some people might find themselves getting a bit too focused on the numbers.

• It can be tricky to manage in social situations or when travelling.

Best for: Those of you who want to take full control of your nutrition and are committed to seeing steady, measurable progress.

The Bottom Line

Remember, there's no one-size-fits-all approach to nutrition. Whether you're using the plate method, your handy hand measurements, or diving into the world of calorie counting, the key is to find what works for you and stick with it. Always remember - consistency beats intensity every time!

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie