Think trendy diets and cutting out food groups are the best way to lose weight? Think again! Read more for tips on how to trim-up effectively and sustainably this new year!
By: Ron Simeon
As a trainer for 4 years, I have had my own set of experiences with diets and trends out there in the industry. One thing that I’ve noticed is, everyone thinks that a “diet” is supposed to be really hard or you have to cut out a food group like carbohydrates in order for it to be successful. In this article, I will be talking about how to get into a caloric deficit for weight-loss without “DIE-ting” or cutting out certain food groups.
First off, I’m going to talk about what macronutrients are. Macronutrients are your carbohydrates, fats, and proteins. Each one of these has a calorie to them, which is how much energy a food gives you. Carbs are made up of starch and sugars which the body breaks down into glucose. Your body loves glucose and uses it as its main source of energy. Fats are needed for brain development and aiding in the absorption of fat-soluble vitamins (A, D, E, K). Protein provides you with amino acids, which are building blocks for your muscles. It also helps with muscle repair, growth, and support of a healthy immune system.
BUT I HEARD CARBS ARE BAD FOR YOU???? I’m here to tell you that it is not necessary to cut out a food group in order to lose weight. There is one thing all diets have in common -THEY ALL CREATE A CALORIC DEFICIT!!!!! The most popular diets out there involve cutting out a macronutrient like carbs. While this will definitely make you lose weight on the scale, it won’t be sustainable. The first couple of pounds of weight-loss when cutting out carbs is through the loss of water weight. Most of us love our food, so this is my least recommended way of losing weight!
Here are some of my top 5 tricks on creating a successful and sustainable caloric deficit:
1. Avoid sugary drinks like added sugar in coffee, fruit juices, or soft drinks.
-This is straight forward, these drinks have calories and when you’re trying to create a calorie deficit, you can’t afford these added calories. Save them for solid foods that will actually keep you full.
-Drink lots of water (only water if possible, occasional non-water beverages are fine as a treat)
2. Eat calorie-dense foods.
-Just because the key to a successful diet is creating a caloric deficit, doesn’t mean that you can get your calories with ice cream, chips, and beer! Save your calories for meals that fill up your stomach and involve all three of the macronutrients (carbs, proteins, fats).
3. Make most of your meals yourself
-EAT FEWER TAKEOUT FOODS!!
-Whenever you eat out for a meal, it’s often way more calories than you need. When you make the food yourself, you’ll know exactly what goes into it and how much to have.
4. Clear your house & workplace of treats
-Let’s be honest, it’s hard to resist food when it’s readily available. Do yourself a favour and do not buy that tub of ice cream in the grocery store. Make it inconvenient for you to have those treats. If you really want ice cream, make it so that you have to go out of your way to get it. Do not leave it at home.
5. Indulge! (In healthy doses)
-Yes, give yourself some treats. But in order for this to work, it needs to be a rare occurrence. It’s best if these occurrences are scheduled so that you have more control over them. A treat is no longer a treat if it happens every single day! When you indulge, do it guilt-free. Are you really going to enjoy that treat or are you just going to feel bad about it after? Enjoy it! But do not have your treats readily available around you.
To conclude, yes you can lose weight without having to suffer harsh dieting. Take a very simple approach in order to create a caloric deficit.
Still unclear? Book a free appointment with me and I can guide you through it!