Like It or Not - Calories Count

So does your attitude -

that is, toward counting them.  Stick with me🙏🏼-- I'm not saying you "have to" or "should" count calories to lose weight. I'm saying that it's better to be in control of your calories rather than calories being in control of you. This is not about hacks. It's a bit of: scientific fact; and a lot about: our mindsets.

“The problem is not the problem. The problem is your attitude about the problem.” ― Captain Jack Sparrow

The War Against Calorie Counting

A few decades ago, writers, bloggers, even personal trainers and nutritional plan consultants (i.e. Jenny Craig, Nutrisystem, Weight Watchers) jumped on the bandwagon and demonized calorie counting.

I meet a lot of instant resistance to counting and tracking calories.

• "Ugh, I hate those apps"

• "I can't do it around people"

• "Honestly, I don’t have time or energy to calculate everything that goes into my mouth."

Yep. I agree. I don't want to pick up my phone while eating, I don't want to blatantly do it in front of people (not because I'm embarrassed, but I don't want to talk shop while I'm enjoying my meal and the company) and I don't want to waste time & energy.

HOWEVER - THE BOTTOM LINE IS

that aside from specific diagnosed medical conditions or a measured slow metabolism (which are hormones), the bottom bottom bottom basic line IS Calories In-Calories KEEP READING 😋🙏🏼- Calories Out are what most determines your body fat percentage, your energy, and your weight. All three can be good, and all three can be bad. Each starts with Calories.

I know I know I know ↙️

• Not every calorie is absorbed

• Not everyone burns calories at the same rate

• Quality of calories (foods) counts as much as calories being burned off – low-carb foods typically burn a bit more calories than low-fat foods. (fat burns BUT high-quality foods can be high in calories! Or you could eat too much.

So, I present to you ➡️ Calories can work for you - you don't have to work for the calories.

Calories are just a mathematical metric - it is a measurement - that on average - the amount of energy in food and drinks.

Period. That's it.

When you consume food, your body converts those calories into energy to fuel every basic function: breathing, circulating blood, physical activities like walking, exercising, and even thinking.

But people think they'll obsess. No Need. Make it simple. Make it Easy.

Here's what I propose -- hear me out.

First - do you think you are overweight? Do you know you are "overweight"?

If so, that just means that your beautiful body weighs more than is healthy for your body frame, height, and age. 

A better way of measuring the state of your body regarding its health and composition is

• Body Fat Percentage

• Muscle Mass (NOT BMI - Not body mass).

Think of it this way: each one of us is a blob of mass - that mass is measured in the BMI - the Body Mass Index. Great.

Now the important part is:

• How much of that mass - that's you- is body fat? How much of you is made up of fat?

• How much of you is muscle?

• How much of you is everything else: bones, water, blood, etc.?

Now put your body "image" aside. That may seem unrealistic and unempathetic, but I assure you it's not.

I understand what it's like to have a muffin top and hide it well. I know what it's like to feel self-conscious in a bathing suit around other women who look so good.

I know people judge me, and they judge each other, and they always will.

And will people judge you? Maybe. And to those who do, remember:

They don't pay your mortgage, they don't pay your bills, and they don't live your life. So, decide how you want your body to feel, in what state you want your body to be, and do something about it for that reason and that reason only.

Pause:→ you can get help, support, and a safe space to get real for this in the RealTalkWeightBlog Community

  Back to Calorie Counting - make it Joyful.

• Decide to approach "counting" your calories like counting cash, or diamonds, or your growing bank account, meaning, take joy or at least a sense of control by being self-informed. Knowledge is power.

• If you like to use a Fitness App use it, if you don't, don't.

• You can simply and quickly "google" a food, or a dish

"But Ronnie, what about an ethnic dish?"

Living in L.A. I get that all the time. There is a bevy of varied ethnic foods and restaurants such as Armenian, Italian, Asian, and Mexican. As I'm writing this, I'll google ummm Tolma! (it's Armenian)

I put in: "Tolma calories"

That took 2 seconds.

Here's what's come up:

"A typical serving of Armenian tolma is four servings, and the calorie count depends on the recipe. A serving of Armenian tolma can have between 293 and 578 calories 

Below that is, "Genuine Armenan Meat Tomla: 293 KCal per serving size, etc. (BTW Kcal is Calories.)

You can pretty much be certain that the 578 calories refers to the serving for (4) four people. So →Badda Bing Badda Boom, you choose how much to eat or you clock it in your mind

It is that simple. You might want to calculate your calories really quickly before you go out, and the beauty is, the more often you do it, the more you know about how many calories are in something you eat and drink. Don't make it a "thing."

Don't I have to be exact in my calories? No.

You do get used to glancing at something and quickly-mostly subconsciously- tally it. Don't worry about obsessing! Just do it in Joy and quickly. WENDY - the founder of this community- went from a size 12 to 4 in three months counting calories and she is maintaining by subliminally knowing how many calories are in something. She does not "count" anymore and she still knows. IOW - she went from "counting" to "knowing." Again, knowledge is power. Knowledge is control.

IT'S TEMPORARY

Let me reiterate, you get good at predicting how much foods are in calories by their portion. I swear,

I play a game with people -

• They tell me about how big the serving is on their plate and what it is. 

• I guess.

• And my number is always close to bullseye.

Why? I got good at knowing just by finding out years and years ago.

Look, personally, I'm not going to use an app - I don't need yet another thing to log into or keep up.

And I'm not going to use a food scale at home.

You already know--the simple ones

you know - and if you don't it'll come quick

• An apple is 100

• A banana is 100 calories

• A handful of raw nuts is 160 to 200 calories

• etc...

SO- if now

Here's how it works

• An apple is 80 to 95 calories (a BIG apple can be 110) Round to 100

• A banana can be 90 - 105 ish, round down to 100

• An egg with the yolk is 80 calories, round up to 100

• One egg without the yolk is 60 calories, Leave it at 60

The more you round to the nearest solid zero, the easier it is. You don't have to go with "93.2 calories per ounce"

Just quickly tally as you go through the day, and you get good at it!

You might think I'm talking about "Portion Control."

Why yes! Yes, I am, and guess what? Portions are calories!!!

• Portion = Calories

• Points (ex. Weight Watchers) - Calories

• Pre-Packaged meals (delivered to you or you buy it) = Calories

• Zero Calories Plan = Calories (that's another blog! There are calories in them there foods!

I don't mean to be snarky - I really am just trying to point out, that calories are not the devil.

Let go of the notion that it has to be a hard ritual. Cop a good attitude and just make it a fast natural habit.

None of my clients go around like calorie-counting zombies. Neither do I. We don't even calculate anymore because our brains - and your brain and your body get used to eating a certain amount.

LASTLY - - -

I'll give you something here that I have my clients take and explore. Take your time to reflect, and answer honestly (for yourself, not for me) -

1. How much am I in the Habit of eating?

2. How am I in the Habit of Eating?

3. What am I in the habit of buying or choosing?

We are all in the habit of eating a certain amount. What's your typical amount? Depending on what time of day, where you are, etc... what's it like through your typical day?

We are all in the habit of eating certain foods depending on our family, cultural background, traditional comfort foods tied to our childhood, our lifestyle, and more.

We are all in the habit of usually picking the same foods and drinks when shopping or going out. Even when you try a new dish you don't go out of some zone that's personal to you.

How are you in the habit of eating: Do you eat

• standing up? i.e. in the kitchen?

• in the car?

• in the car with a backseat full of lively kids?

• at the computer?

• in the cubicle?

• in bedroom/in bed?

• in front of the TV?

• when you're bored, mindlessly (it's actually mindful in your subconscious, but that's for another blog)

This exercise is revealing. It is usually very eye-opening for my clients. And it changes everything!

And yay!!!

Good habits take over calorie-counting and you won't have to calorie count anymore!!!

(though your brain will know how much and be happy)

Thanks for sticking with me and not just shooting me down from the headline... which again... 

Like It or Not - Calories Count

So do you.

xoxo

Ronnie💜

P.S. Want to get hold of me and look at your eating habits, calories, or anything else around your health and wellness? Hit me up -let's talk.

I'm all ears, and heart (and solutions!) https://calendly.com/ronnielolifecoach/let-s-chat

BIO:

Ronnie uses her years of practical experience in coaching through fitness, health and wellbeing, and her expertise in researching as a journalist, to help people create habits that support the “to-dos” that hit their goals.

Ronnie is a Master Certified Professional Coach, Certified Habit Coach and Certified Personal Trainer with specialties in Women’s Fitness and Pre/Post Natal & Pregnancy Fitness. She brings her varied experience as a News Reporter, Public Relations Specialist, and combines all these traits with her own experience as a midlife woman. She can relate. She gets it. And when she doesn’t, she delves to find out and understand you.

When Ronnie’s not coaching, she loves to strength-train, as well train others in strength, yoga, and self-care… learn more about Ronnie in the 'About' section of her website at  www.ronnielolifecoach.com

Also see her method of tailored coaching and how you can form habits that change your life!

Certified Professional Life Coach (ICF Accredited)

Certified Habit Coach (National Board for Health & Wellness Coaches)

Certified Personal Trainer with Accreditation in Corrective Exercise, Behavior Change, Senior Fitness, Women’s Fitness, Mental Toughness, and Nutrition.