78. How to Easily Track Your Calories
In this episode of Balance with Sam Podcast, I present a quick solo episode to outline how to stay on track with your calorie counting and help you make a plan that you can feel confident following. Here, I present a method called the “upper limit of calories.”
Remember, the only way to lose weight is to be in a calorie deficit, and I’m here to give you some practical strategies to succeed. So grab your pen and paper and be ready to take notes that you can refer back to for the rest of your fat loss journey!
“What you can’t measure, you can’t manage.” - Sam
Top Takeaways:
- You want to create a range of calories, not a specific number that you must hit every day. Giving yourself a range will give you the necessary flexibility you need to stay confident in your ability to hit your goals and stay on track. Your goal is to aim for consistency, not perfection. Remember, it’s impossible to be perfect.
- If you go over your calorie goal, you’re simply not in a fat loss day. And that’s ok! You’ve had so many of those days. One more isn’t going to hurt you.
- Track your food the night before. Have a plan ahead of time so you don’t even need to think about it when you wake up the next morning.
- Plug your fun foods in first! Think desserts, chips, whatever excites you! You want your meal structure to be sustainable forever, and including what truly makes you happy will help you succeed and stay consistent.
- You want to be consuming at least 100 grams to your bodyweight in protein. For example, if you weigh 130 pounds, you would aim for 100-130 grams of protein. Break that up into the number of meals you eat so you’re not stuck with too much of it at the end of the day. Protein is critical as it helps you stay full and maintain muscle mass.
- Don’t forget to plug in your veggies, carbs, and fats. All of these components play a vital role in your overall nutrition and health.
- You’ll most likely be eating similar foods on a day to day basis. So you can simply copy and paste your meals day to day and just make small adjustments as needed. This gives you a clear framework and structure so you’re not left with any guesswork.
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