Losing
COUNT
When it comes to losing weight, simplicity is the key. Discover how to cut calories without counting, with TheStudios40’s Rebecca Watts. When it comes to losing weight, we can’t argue with the science of energy balance - calories in v calories out. Understanding the calories in different foods is great for awareness, but continued calorie counting can make us feel restricted and deprived and is rarely a strategy for long-term success. That’s why I’m a great believer in following simple rules and nutritional guidelines that get results, without feeling like you’re constantly on a diet.
THE RULES Nutrient intake
With each meal and snack have a good balance of macronutrients protein, good fats, carbohydrates. Eating as natural as possible (organic if you can), will ensure the highest nutritional content, whilst avoiding processed, sugary foods that deplete nutrients. Eating a range of different foods will ensure you’re getting the minerals and vitamins (or micronutrients), your body needs too.
Portion size
You can still overeat on healthy foods, so portion size is crucial to weight management.
Macronutrient
Types
Portion Sizes
Protein
meat, fish, dairy, eggs, soya, nuts/seeds
1 palm sized portion at each meal
Good Fats
avocado, healthy oils and butters, olives, nuts, seeds and some dairy
2 thumb sized portions at each meal
Carbohydrates
vegetables, salad and some fruit, legumes, beans
1-2 handfuls of veggies at each meal
Starchy Carbohydrates
rice, potato, pasta
used to fuel activity*
*If you’re sitting all day you probably don’t need starchy carbohydrates. If you’re exercising add a handful or two of starchy carbs around exercise. If you’ve got an active job you may need to include 1-2 handfuls in each meal. We all have different needs and tolerance to starchy carbs so adjust for your own needs.
Think 80/20
If you apply simple nutrition rules for 80% of the time, it will help you achieve your goals while not giving that feeling of constant dieting. The other 20% allows you to have occasional treats, and eat out without panicking. For optimum health and easier weight management, drink 2-3 litres of water per day, and ensure you’re getting 7-8 hours of quality sleep.
Make adjustments
If you’re following the first 3 rules and not losing weight, your calorie intake is
probably still higher than the calories you burn. Here are some things you can try: • increase your activity to boost calories out • reduce your starchy carb intake • cut portion sizes slightly • limit the number of snacks you’re eating • stick to the 80/20 rule Conversely if you’re losing too much weight, or too quickly, you’re probably not fuelling your lifestyle enough. Ensure you’re not over-exercising and that you’re fuelling your activity appropriately. Consider increasing your starchy carb intake and portion sizes, plus adding snacks where necessary. URBAN FOX OCTOBER 2020 15
