The Instruction Manual đź““for Lasting Weight-Loss Through Calorie-Counting
Step 1: Write Down Why You’re Changing Your Life
Define your reasons for adopting calorie-counting as a tool for weight management.
To do this, list 1 to 3 long-term positive outcomes of weight-loss that are most important to you. Think about your quality of life right now, and why you want it to change.
Want to read mine?
Having the energy to say “yes” to fun stuff in life
Making getting dressed in the morning easy, not discouraging.
Step 2: Educate Yourself on Calories
Learn about the role of calories in weight management.
Once you understand how calorie balance determines the direction of your body weight over time, you’re ready for the next step.
Step 3: Monitor Your Daily Weight-Loss Actions
Regularly track your food intake and weight progress.
Use any tool you like (MyFitnessPal, LoseIt, the Ate App, a legal pad, a journal, or even an Excel spreadsheet). You can even switch tools periodically, to refresh and motivate yourself throughout the journey.
Just know that if you wish to live long-term at a lower and healthy weight, the habit of tracking food and tracking body measurements must stay in your life somehow.
Step 4: Embrace Mindful Eating
Cultivate awareness of hunger cues and emotional triggers for eating.
This step is where you get curious about yourself, your hunger and fullness patterns, and the way you respond to stress in your life. Practice mindful eating to savor meals and avoid calorie-costly habits like grazing. And make sure you have lots of helpful tools in your Overwhelm Toolkit, so that food is not your only source of stress-relief.
Step 5: Choose Nutrient-Dense Foods
Increase your percentage of whole, unprocessed foods that provide essential nutrients.
Find new and exciting ways to include fruits, vegetables, lean proteins, and whole grains in your daily life. This is a great time to work on your fresh produce habits (like getting to the grocery store every week, learning the best ways to store your favorite fruits and veggies, and trying out new veggie dish recipes).
Here are some of my Go-To veggie dishes!
Step 6: Customize Your Calories
Tailor your calorie-counting approach to suit your lifestyle and preferences.
It’s important to be flexible with your food choices, since you’ll have parties and holidays to contend with. Try pre-planning those fun foods in portions that work with your overall calorie needs. This step is where you can make adjustments to your calorie goals as needed. (For example, if you choose to slow down your weight-loss speed, your calorie target will be slightly higher, making it easier to fit in your active social life).
Step 7: Create A Minimum Movement Habit
Incorporate daily activity into your routine for overall health.
Adding a step goal or daily walks to your lifestyle will help you achieve a lower weight. If you’re feeling ready, taking the follow-up step of creating a regular exercise regimen (with strength-training, aerobics, or both) is an incredible benefit to your long-term overall health. Focus on adding exercise habits gradually over time, rather than all-at-once.
Step 8: Seek Support
Connect with like-minded individuals or seek professional guidance.
Building relationships with other people who are on a health journey is a great way to stay accountable to the changes you’re making. Stay positive and patient throughout your journey, and don’t forget to celebrate every small victory along the way.
Working with a coach can also make this process easier.
Step 9: Avoid Comparison
Resist comparing your progress to others; focus on your own path.
They say “keep your eyes on your own paper.” This prevents you from stealing precious energy away from your personal action-plan.
Don’t forget; consistency with that action-plan is key. So start looking at calorie-counting as a daily practice, just as simple and essential as brushing your teeth.
Step 10: Embrace the Journey
Recognize that weight management is a lifelong journey, not a quick fix.
I love the phrase “burn the boats” here. Once you decide that you’re never going back to the Old You (who didn’t make health a priority), you are free to focus on how far you can go!
My favorite way to embrace the journey? Make sure you adopt only the non-fad habits you can see yourself doing in 10 years.
Learn from setbacks. They’ll teach you what parts of your plan aren’t sustainable for the long-haul. Use that knowledge!
Do you need help with this?
If you need a partner to guide you through the ups and downs of your weight-loss journey, including any of the 10 steps above, my 1-on-1 coaching program is for you.
Can’t wait to connect!