Today’s blog post comes from Coach Gail.
Nutrition and fat loss. It’s a touchy subject for many because it is so personal. We don’t want to talk about our bodies or share our innermost feelings with strangers. Often, both of those are deeply connected to our nutrition habits.
First, let’s clear up the difference between weight loss and fat loss. Weight loss is simply weighing less. This can happen by simply peeing or pooping, dehydration, etc. Fat loss is more specific in that you have less fat contributing to your overall weight.
We hear so many “absolutes” about fat loss and nutrition. This or that approach claims to be the best. Is there one way to lose fat? Well, the answer is “yes” and “no.”
Yes, because to lose fat, you must be in a calorie deficit – eating fewer calories than required to maintain your current weight. Adding to this, you must be in a calorie deficit over time.
No, because there are millions of different approaches to be in a calorie deficit. If anyone uses a method claiming theirs is the “only” or “best” way, that is bullshit. They don’t know anything about you. They don’t know your history, your experiences, your response to various foods or hunger levels, your current situation, your values, your lifestyle, etc. Only you can decide which approach might work well for you.
And guess what?
You might get it wrong and that is OK. It doesn’t mean that approach doesn’t work. It just means that’s not the right strategy for you at this time in your life. That is part of the process and a learning experience.
You might be thinking “Yep, I get that, but I don’t know where to start. I feel overwhelmed and stressed about all of it.”
As a nutrition coach, here is what we recommend as a general approach:
Habits first. Details second.
What does this mean?
Start with habits.
Starting new behaviors or stopping old behaviors is necessary for fat loss. “If you always do what you’ve always done, you’ll always get what you’ve always got.”
Change is challenging.
Adding the extra work of counting calories and tracking your food is a whole additional level of detail that might not be necessary when you first start.
If you can “move the needle” in the right direction by changing your behavior, then why add the extra work?
You will find you can get results by making small changes to your behavior and lifestyle over time.
Trying to do too much too fast usually doesn’t create long term change.
Tools for the job: The book “Atomic Habits” by James Clear. Changing habits is not just a matter of pure willpower or remembering to do it. Use the strategies in Atomic Habits to make changes to your environment and awareness to set yourself up for success.
Details second.
If you already have good habits or have made great strides in changing your habits (meals/snacking, sleep, hydration, activity, stress management), you may experience a plateau in fat loss.
It is normal to experience results early on and then see progress taper off.
Now might be an appropriate time to dive into the details.
Now that you have good habits, it is easier to add the new habit of weighing and tracking your food. Discover how many calories you are actually eating.
Calories matter.
Tools for the job: a food tracking app on your phone and/or a food scale.
Weigh your food on a food scale instead of measuring with teaspoons and cups.
The nutrition label for foods often lists the serving size in spoons/cups, but it will also list serving size in grams/ounces.
Weighing your food is more accurate, faster, and easier.
As for the food tracking app, there are a ton out there and most are pretty good. I use the free version of Cronometer, but find one that works for you.
If you have one takeaway today, it’s that habits come first, details come second.
Where do you want to start?