Author: Troy Theodosiou

Research shows that 90% of diets fail, with most re-gaining the weight (and even more!) over a 5 year period.  While there are lots of variable reasons why diets fail, one of the most important issues is constant hunger.  Of course, when it comes to fat loss, one of the most basic principles is being in an energy deficit – eating less total food or calories than you burn per day. This is where the well-known recommendation: “eat less and move more” came from.

To lose weight, “eat less and move more” has been beaten into our brains for too long now by fitness, nutrition and medical professionals. This dogma has made calories in versus calories out the dominant factor in our minds when it comes to weight.

It’s not that calories don’t matter at all; it’s that nutrients matter more. Considering calories as the most important factor in how we choose what foods to consume is an overly simplistic view that doesn’t consider nutritional quality.

By cutting out processed and packaged foods and focusing on real whole foods, you’ll be providing your body with a wide variety of nutrients that it can use to promote optimal health.

One of the keys to successful and sustainable weight loss is eating the right combinations of macronutrients that fill you up and keep you satiated. I tell my clients to incorporate protein, carbohydrates, fat and fiber at every meal to fill their belly, balance blood sugar, send the message of satiety to the brain and supply the body with health-promoting nutrients.

I would recommend that you create a meal plan for when you’re going to eat and how much you’re going to have at each meal. For instance, you might plan on having three meals per day that are each about 700 calories, plus a small snack. That would be about 2,200 to 2,300 calories.

This will give you a framework that you can use to hit your calorie and macronutrient targets without tracking. If, however, you find that you can reach your goals without a meal plan, go for it. Meal plans are just training wheels and you don’t need to follow them indefinitely.



Free Flexible Diet Guide