How to skip the calorie counting and nutrition math. 🧮 🍌🍳
~4 minute read
Having a repeatable meal planning system is crucial for success with our health and fitness goals.
For many that system includes aspects that are hard to fit into our busy lives. These include;
counting calories
counting grams of macronutrients
using measuring tools (cups, teaspoons, scales, etc)
writing or tracking every detail down
There are 2 main problems with conventional meal planning strategies. 🤔
For most, it’s not feasible to bring your “calorie counting kit” with you every where you go (i.e. a friend’s house, the restaurant, etc).
It’s often not as accurate as we think (in spite of the effort).
If things get too challenging we risk either missing out on the results or finding it unsustainable and reverting back to something non-health promoting.
Our goal with meal planning should be to make it both effective and simple.
Simplicity (at least early on) is the key to consistency and results that last.
The Golden Rule to lean eating 📏
Before we continue, we need to go over the most important thing you can learn for lean (and healthy) eating.
By mastering these 2 habits you’ll go a long way towards reaching your goal of getting lean and meeting your ideal weight.
Eat slowly without distractions 🐌
When we eat in front of the T.V. for example, we’re often distracted, eat too quickly and consume more food than we need.
The body takes about 20 minutes to register how much food we’ve eaten. If we eat at a slower pace and without distractions, it gives our body the chance to register when we’re actually full. ⏱
Eating to 80% full
No matter what you eat or where you are, eating to 80% full will prevent you from overeating. Eating to 80% full is an excellent starting point for eating the right amount. By doing this you’ll have a much easier time hitting your fitness goals with far less work. 👊
Portions made easy! 🙌
We recommend using your hands as measuring tools to help you get the right foods in the right amounts to meet your nutritional and caloric needs.
Now you can skip the measuring cups and food scales. Your hands are portable and easy to work with. They come with you to restaurants, social meals, wherever you go.
Additionally your hands are sized relative to you (bigger people have bigger hands and smaller people have smaller hands). Usually your demand for food matches your size as well.
To meet our nutritional requirements aim to have every meal include;
lean protein
vegetables
healthy fats
“smart carbs”
Hidden calories 🔍🙄
Beware of hidden calories that can sneak into your diet. Awareness is the first step to making changes. Some examples of hidden calories along with healthier alternatives are listed below.
Tips for success 💯
Focus on consistency, not perfection.
Think outside the box for breakfast. Eating chicken, fish or red meat with vegetables for breakfast will help you feel more energized for longer and help you stay consistent with your meal planning. 😁
Sometimes drinking water will tie you over until your next meal. If you’re still hungry, go with healthy snack options instead.
Remember that hunger is not an emergency, it’s okay to feel hungry between meals and not eat.
If healthy options don’t sound appetizing, check in with yourself to make sure you’re not eating out of boredom.
Your meal planning guide 📋
If you thought that the hand sized portion was easy, just imagine how much easier things will get when you have an experienced 50+ fitness and nutrition coach in your corner. 💪
Over years we’ve guided hundreds of people just like you to navigate the ins and outs of nutrition and fitness to help them lose weight, get fit and live a better, healthier life.
If you’re looking for more out of your health and nutrition schedule a FREE consultation with an Evertrain Success Coach by clicking on the button below. 👇
Thanks for reading! 😃
Brandon - Online Personal Training Expert, Neuroscience and Mental Health graduate and Triathlete