It’s Marcus here from Fitness Room! We’re going to start a little email series based on diet and training, starting with talking about our diets and how to create a good foundation to hit your goals! The most important element in regards to achieving any type of goal in the gym will always come back to diet.
Any type of diet, no matter if it’s a ‘good’ or ‘bad’ one, is working with your calories in vs out. All diets are designed to make you lose weight through the basic idea of a caloric deficit.
There are other factors that affect fat loss, mainly to do with your hormones – but for the average person trying to get leaner, fitter or toned, they don’t matter all that much at the beginning of a weight loss journey.
With creating a calorie deficit in mind, we go on to a slightly tedious part of the process, but it’s also something that should be considered if you want to start seeing results sooner rather than later, and also keep them consistent!
Being objective or quantitative with your diet will speed up the process, and it really is one of the most helpful tips we can give. It’s all well and good for someone to look at their plate and cut their portion sizes by ‘x’ amount and call it a day, but you’re going to hit road blocks eventually.
Personally I’ve been tracking calories and macronutrients, (protein, fats, carbs), for over 1000 days now according to Myfitnesspal. If you’ve ever received a copy of the meals that Stefan eats, he tracks his amount of food in grams or cups. Slightly different methods that still achieve the same goal. The only people who can accurately eyeball their food consistently are people who have been tracking it for an extended period of time.
It is essential that you have some method of tracking what you’re eating! Myfitnesspal and other apps like it have become way easier to use over the last couple of years, allowing you to scan barcodes or search up common foods so you don’t actually have to copy the nutritional info manually anymore!
Now obviously you don’t have to track your macros and micros, I think it’s cool to see the breakdown, but not many people seem to share that interest! Simply weigh out what you’d normally eat to satisfy your hunger, (i.e. not under-eating so that you still feel hungry or over-eating that you move past satiety and into fullness), and take that as your baseline – easy! And we haven’t even talked about the types of foods we’re eating yet!
From here you can start to get a rough idea of your intake and how you would need to change things up if your weight loss starts to plateau, or on the opposite spectrum, if you wanted to put on muscle and have hit a wall. Tracking gives you options so that you can make decisions to keep your progress consistent, avoiding those diminishing returns as much as possible!
Like most things, the first week is the hardest – once you get through the initial bit of struggle you’ll have set yourself up for hitting any kind of goal because you will know exactly where you can make adjustments, and you’ll even start to get an idea of the nutritional value of the meals you have when you eat out!
Obviously this isn’t 100% necessary to start seeing results, but for a small time investment you’ll be able to consistently hit your targets down the line and learn about what you’re putting in your body, so don’t put it off!
And finally, remember that if you’re struggling with training or nutrition, get in touch and let us know, we’re always available to do a free consultation on diet or training and help everyone out! Thanks guys!