STRONG friend, Happy Saturday! Dropping to chat it up about how to lose weight/body fat without tracking calories if you don't want to go that route.

So, how do you move the needle without tracking your calories right off the bat?

We know that to achieve our weight/fat loss goal, we must create a calorie (energy) deficit - eat fewer calories than our body expands (burns).

There are many ways to do this. So, let's get into it!

🍽️ One way is calorie/macro tracking.

🍛 Another way is to manage portions, aka portion control.

🍽️ Another approach is the plate method, which involves consuming three balanced plates daily with minimal snacking. 

This portion control method divides your plate into three quadrants for each macronutrient: 1/4 for protein, 1/2 for Plants (veggies), and 1/4 for carbohydrates. Of course, this can be adjusted to your personal preference, but we will want to keep protein high.

🥩 Increase your protein intake—make that the only change to your diet. This one change is powerful because it will inherently reduce calories without even trying. You will end up eating less because eating enough protein will keep you full!

🍽️ Using a smaller plate will also help with portion control.

🍩 Reduce hyper-palatable foods.

🍬 Reduce the mindless snacking.

🙌🏾 Practicing mindful eating involves:
       ✔️ Sitting down to eat undistracted.
       ✔️ Eating slowly.

       ✔️ Setting your fork down between bites.

      ✔️ Another useful mindful eating practice is practicing eating until 80% full.

🧋 Reducing high-calorie beverages.

🥘 Prepare and cook more meals at home. You'll be surprised at how many calories you'll save eating your own food, not to mention how much money you'll save!

🍹 Reduce alcohol. You'd be surprised at how many calories alcoholic beverages contain.
 

🥣 Improve your eating habits. Consume more whole food sources.

🥦 Increase high-volume foods. Eat lower-calorie foods: consume higher volume foods with fewer calories and more fiber.

🚶🏾‍♀️ Increase movement/physical activity. We can influence the deficit by increasing activity. Notice I didn't say add more cardio, workouts, or group fitness classes. 
 

💃🏾 Movement comes in many forms—physical activities, steps, walks, a bike ride, gardening, etc. We don't burn as many calories as we think. Our smart devices are lying big time!

🧐 Many of us think adding more and more structured exercise is the answer.

🤔 It's not always the answer...

🏓 What we need is more daily movement because we can't out-diet a sedentary lifestyle. What are you doing outside of the gym, ya know, like the other 164-166 hours? Something to ponder! 🤔

😖 It must be stated that we don't use our workouts to burn calories in the first place; well, we shouldn't. Many women make this mistake by adding more and more workouts and more and more cardio, only to end up sabotaging themselves.🙅🏾‍♀️

🏋🏾‍♀️ Strength training is meant to build and maintain muscle, regulate blood glucose levels, improve mental health, and improve quality of life, not to burn calories.
 

Lastly...

📝 Of course, during this time we want to monitor some metrics to see if we are seeing a change in scale weight (averages), measurements, clothes fitting differently, and progress photos.

These are many of the ways that we can see body change outside of calorie/macro tracking. Calorie/macro tracking is a very powerful tool in the toolbox, in which I do teach it, but you don't have to necessarily start there to get things moving!

As you can see, there are many, many ways to reach your goals without tracking your calories.

However, we do need some awareness and some intention when it comes to losing weight/body fat.
 

Lastly, lastly, lol, whatever you decide to approach losing body fat, do it in a sane and sustainable manner. Don’t be dropping calories too low, and don’t be depriving yourself of the foods that you love.  And celebrate all your wins along the way, no matter how small.

Whelp, STRONG friend, that's that. I hope this email was helpful. If you have any questions, don't hesitate to reach out. I am one click away!

Have a wonderful restful weekend!

In Strength and to Your Success,

Much Love
Coach Candace