If you are unable to lose weight, you may not be eating enough
My first question when someone tells me they want to lose weight is what do you eat? I’ll ask for a day or three or a week, whatever they care to share. It is most common, nearly 100% of the time, that they are not eating enough.
I can qualify that and say they aren’t eating enough of the right foods.
A healthy diet comprises three macronutrients: Protein, Carbs, and Fats. You may think that carbs and fats are bad and should be avoided. In fact, carbs give you energy, and your body requires fats to function. There are good and bad in each macro category. You want to learn to make healthy choices.
We get an easy guide from Curtsey of the United States Department of Agriculture.
Carbohydrates: 45–65% of your daily calories
Protein: 10–35% of your daily calories
Fat: 20–35% of your daily calories
The USDA adds that if you are trying to lose weight, you can decrease carbs to 30% or less, increase protein to as much as 50%, and fats to 40%.
Most frequently, I find that people do not eat enough protein. Protein should be featured in every meal and snack. It is most often missed at breakfast and when snacking. Protein boosts your metabolism, builds muscles and bones, and makes you feel full. Pick leaner options, whether animal or plant-based protein. Note that some processed plant-based are higher in fats.
Food is meant to be enjoyed. Search for food you like to eat. I know people who have all sorts of challenges, like allergies or digestive issues. It may take some time and experimentation to find the best options for each meal.
Give yourself time. Tackle breakfast first. Find two to three reliable options you can toggle between.
Take on snacks next, as this is where I find people are most likely to ingest empty calories. You want to pair a protein with a carb for the most satisfying taste. Here are some examples.
Tuna and crackers
Cottage cheese and fruits
Pita and hummus
Rice crackers and peanut butter
Apple and almond butter
Greek yogurt, berries, and granola
Protein shake and banana
Whole grain crackers with string cheese and fruit
Carrots, celery, radish, cucumber with goat cheese
Nuts and dried fruit
Berry, nectarine, apple, orange, melon with cottage cheese
Most people have an easier time enjoying protein for lunch and dinner. Let me know if you need suggestions.
The same guidance applies to selecting carbohydrates and fats. There are healthier and less healthy options. For carbohydrates, aim to eat fruits and vegetables, nuts and seeds, and whole grains. Processed foods tend to feature less nutritious carbs and higher fat. For fats, make healthy choices, including vegetable oils, avocado, nut butter, nuts and seeds, salmon, mackerel, herring, tuna, and trout.
As you sort through your food choices, it can be useful to keep a diary. About twenty years ago, I needed to lose 15 pounds. I kept a diary during the weight loss and found it helpful. The rule is if you bite it, write it. I became so aware of what I was doing. Even though I didn’t share it with anyone, I wanted to be honest, so it did keep me from eating the whole brownie sundae. It didn’t keep me from tasting the brownie sundae because I don’t believe in deprivation. I lost weight while still going to parties and enjoying myself.
If you want to lose weight, the odds are you need to eat more than you are now.
if you need guidance, please reach out.