Dieting Made Easy | How To Diet With Ease
I get it, dieting seems like you have to have a certification or college degree to comprehend. Believe it or not, those I associate with and myself all knew how to diet well before ever attaining our certification or even attending college. Though there are some amazing local trainers and coaches out there, a vast amount love to make the population believe that dieting is so complex that you could never possibly be able to do it alone. I mean, why would they? The less you know, the more you pay them to prepare the diet for you, correct? Though I believe that novices should (if within budget) hire a trainer or coach, I believe it is that hired trainer's job to educate the individual in order for them to eventually spread their wings and fly on their own. Maybe it is the fear of losing a client that keeps many trainer's from educating their clients, but as long as you market yourself well, continuously educate yourself on new information in order to continuously educate your client, and do a really well job....these clients will keep coming back and you will continue to grow your clientele.
That being said, if the people you pay for help won't educate you...I guess it's up to me to do so. In this article I will explain how you can make dieting easy for yourself and diet with ease.
By far one of the easiest ways to diet is to just alternate foods that you currently consume with nutrient dense/lower calorie food option. If you are currently consuming sugars like sweets and processed foods, a substitution that will make a huge impact on your diet, health, and overal quality of life is substituting those foods for fruits and vegetables. You still want to watch the amount of fruits you are consuming, so a good rule of thumb would be to substitute one piece of fruit for every food that is about that size. I do not know where "negative calories" came from, but I have heard it quite often when referring to fruits and vegetables. A "negative calorie food" is used to define a food that is believed to expend more energy (calories) to digest than it has. Negative calories do not exist, so consuming excess of calories in fruits and vegetables does results in weight gain as any other food. These foods do still consume sugars, so over consumption is not recommended as well. This is where discipline and common sense comes into play. Diets such as the paleo diet, atkins diet, carb-night diet, and many more are infamous for substitution success.
NOTE: THESE FOODS ARE HIGH IN NUTRIENTS AND LOW IN CALORIES, WHICH RESULTS IN THE PERFECT SUBSTITUTION WHILE SATISFYING YOUR SUGAR CRAVING.
"You don't say? Count calories he says!" Yes, counting calories is one of the easiest ways to make sure you are in a caloric deficit (you burn more calories than you consume). By counting calories you can easily track your caloric intake and make adjustments weekly in order to continuously make progress. You can count calories 1 of 2 ways: You can read the nutrition labels of the foods you eat and estimate/write it down, or you can use a mobile application in order to track your calories for you (I have always used and recommend everyone to use MyFitnessPal in the google play store on your phone). When counting calories, you want to count the calories for a given week and find the average. After finding the average caloric intake, you want to weigh yourself and match the weight with the caloric intake. That is the amount of calories you consume for that bodyweight. By making slow adjustments weekly you will make long term progress while being able to handle your diet, keep from stalling, and see the results you desire. Making adjustments of 100 calories a week is all that really has to be done. Each week you will either add or subtract 100 calories from your curent point until you are either gaining or losing one pound of weight a week. You should be weighing yourself only once a week, keeping the weigh time roughly the exact same in order to get a controlled and more valid number. If you start to lose/gain one pound a week, then halt the calories where they are at and continue consuming that until you stall. When you stall decrease 100 more calories and repeat the process. It's that easy. I would never recommend going into the low 1000's for women and low 2000's for men. Decreasing your calories too low can result in "getting stuck" with your fat loss journey, extreme fatigue, hormone imbalances, and organ malfunction.
If It Fits Your Macros
The third and final way of dieting that can make dieting stupid simple is "IIFYM" (if it fits your macros). IIFYM is based on the idea that if you hit your macronutrient goals you will in result hit your calorie goals Though IIFYM has been overhyped and misused, it can be an amazing method of dieting in order for you to reach your goals while still enjoying the process. IIFYM is about getting your macronutrients however you need, while still getting in your daily requirements. Even with a diet such as this one, it is still a vital factor for your health to make sure a majority of your diet comes from nutrient dense foods. You may be able to lose weight with eating one meal of ice cream a day, but if you are not consuming healthy fats, carbohydrates, and protein....it will be a sure way to fall into a deep dark abyss of fatigue, stalled weight loss, lowered immune system, loss of muscle mass, and much more! The adjustments made on your IIFYM is the same idea as calorie counting, but with macronutrients. I recommend looking into macronutrient percentages based on your activity level (there's enough information on the web already, and I will most likely cover it in a future article). While maintaining that percentage you lower the macronutrients of each slightly in order to try and maintain that percentage with less food. That may be like turning a 200 grams protein, 100 grams fat, and 400 grams carbohydrate diet into a 180 grams protein, 90 grams fat, and 360 grams carbohydrate diet.
Dieting is not rocket science. Most trainers want you to believe you do not have the capacity to learn how to diet in order for you to pay them to do it for you. Reality is you can diet on your own if you educate yourself on doing so and follow your plan. Personal training and coaching is still a valid source of information and is actually recommended for most (if not all who can afford it) beginners. The top ways to diet with ease is to substitute high calorie choices with more nutrient dense choices, count your calories and make adjustments on goals, count your macros and make adjustments on your goals.