We know the number one factor that dictates whether we lose, gain or maintain our weight is calorie intake. Not the time of day we eat, not the time we consume food around training or the TYPE of food.
We must be burning MORE calories than we consume to lose weight. This has been proven time and time again.
Weight loss is simple, but not easy. If it were, we'd all be at our best.
However, there are useful tools out there that make it easier.
In this article, you'll discover 6 useful tools that make weight loss easy.
Whilst dieting (when I say dieting, I mean a period of losing body fat), I encourage my clients to fit as much food into their day, whilst REMAINING in a calorie deficit.
We don't need to eat less FOOD to lose weight, we need to eat less CALORIES.
For example, getting 20g of carbohydrates from broccoli will require a LOT of it compared to getting 20g of carbohydrates from sweet potato.
You see, I love food.
I'm a bit of a food nerd.
I love reading food labels and trying to fit as much food into my day as possible.
Because it's fun, challenging and it sure beats eating chicken and broccoli all day, right?
I used to eat super 'clean' Monday to Friday, only to binge all weekend because I 'deserved' it.
How times have changed.
I'm about to lay out a few tools and essentials that helped me not only lose weight for the LAST time, but combat my binge eating to create a sustainable, healthy lifestyle.
In fact, I recommend all these tools to my clients as it helps to build their own sustainable habits and succeed in this journey called life.
If there's one thing I want you to take away from this article, it's a new tool to add to your kit.
I hope I can inspire you to change one thing in your life and help you create the same successes that myself, and my clients have every day.
#1 – MyFitnessPal
Probably one of the most famous titles in this industry.
Now, although this is not essential, I do highly recommend it if you really want to nail fat loss.
MyFitnessPal is a fantastic tool to track your calorie intake and create consistency.
Consistency is a huge factor when it comes to seeing long term results.
Another benefit of MyFitnessPal is it helps us create self awareness of what we're eating.
We can assess how we feel on certain days based on how many calories we consumed plus we can really hone in on how certain foods effect our body.
For example, I've had clients ask me why they were tired on certain days. Because they tracked their intake, I can identify certain links that may lead to tiredness eg, lack of carbohydrates on that certain day.
Don't like MyFitnessPal? Use my FREE food tracker tool...
#2 – PB2 Powdered Peanut Butter
If you love peanut butter, PB2 is your best friend.
This packs all the flavours of peanut butter, minus the calories.
I add it to smoothies, porridge, pancakes and general cooking. It's easy to track and easy to fit it into your daily intake.
PB2 information: Per 2 x tablespoons
Carbohydrates – 5g
Fats – 1.2g
Protein – 5g
Regular Peanut Butter Information: Per 1 x tablespoon
Carbohydrates – 1.8g
Fats – 10.4g
Protein - 5g
You'll save yourself a whopping 75 calories per serve swapping peanut butter to PB2.
#3 Pumpkin Butternut
I dont know why sweet potato gets all the wrap.
Pumpkin butternut is the real MVP!
If you truly want to fit more food into your day, pumpkin butternut is the go. It pairs well with literally any food and is great in a salad.
Why am I raving about it? Check out these numbers...
Pumpkin butternut – 300g (raw weight)
Calories – 135
Carbohydrates – 22g
Fats – 0
Protein – 3g
Fibre – 4g
Sweet potato – 300g (raw weight)
Calories – 258
Carbohydrates – 60g
Fats – 0
Protein – 5g
Fibre – 9g
As you can see, for a lot less calories, you can eat MUCH more pumpkin.
Whilst losing weight, pumpkin is always a go to veggie! Try it for yourself and let me know how you go.
#4 Spud Lite – Low Carb Potato
Yes, this does exist and it's amazing.
For a whopping 250g of this potato, you'll meet only 22g of carbohydrates.
Try using this when making a jacket potato or a potato salad to seriously reduce your calorie intake without sacrificing food.
Here's how it stacks up:
Spud Lite Low carb potato – (250g raw weight)
Calories – 124
Carbohydrates – 22g
Fat – 2g
Protein – 4g
White potato – 250g (raw weight)
Calories – 218
Carbohydrates – 50g
Fat – 0g
Protein - 5g
I use Spud Lite potatoes when making chips or potato salad.
#5 Sugar Free Soft Drinks
SHOCK HORROR! These are actually okay.
You didn't gain fat drinking Coke Zero, you gained fat from consuming too many calories over a period of time.
Every one loses their minds when I tell them I drink sugar free soft drinks.
It MUST be full of preservatives they say...
Yes I was actually told this - “Drinking sugar free drinks sends a signal to your brain and makes it think it's real soft drink and therefore the body reacts in the same way”.
Sugar free soft drinks are FINE!
Seriously, if you drink three cans of full sugar coke per day, and then switch to coke zero, wouldn't you say thats a better option?
I'd say so.
Sugar free drinks are a perfect mixer, too.
Try mixing Vodka with a sugar free lemonade. Same taste, half the calories.
Your bum, hips and thighs will thank me.
This study, along with many others, proves no evidence to support an association between aspartame and cancer in any tissue.
"The weight of existing evidence is that aspartame is safe at current levels of consumption as a nonnutritive sweetener"
Want to know the BEST food plan out there right now?
The one you can stick to day in, day out for the rest of your life.
What you can do consistently, every day is what matters most.
Can you do what you're doing now forever?
Great, but are you getting the results you want?
If yes, keep doing what you're doing.
If no, decide what you want to change.
Start with the basics, do them consistently first, and make adjustments from there.
If you loved what you read in this article, please forward on to any one else who you think will benefit.
Of course, please don't hesitate to email me back or leave a comment.
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Aidan D'Arcy - Personal Trainer Belrose