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Three Easy Tricks To Never Count Calories Again

Three Easy Tricks To Never Count Calories Again

Ever notice that when things are complicated, tedious, or generally not fun, the likelihood of quitting is higher? When it comes to diets and healthy eating, having to count calories is all of those things. Nobody feels like tracking, measuring or weighing every little thing they eat, but the good old law of thermodynamics (calories in vs calories out) is often hailed as the king of all weight loss rules.

I am a huge proponent of keeping things simple; finding something deeper and more meaningful than just “lose 10 lbs” or “fit back into my skinny jeans” to motivate you, and above all, injecting some enjoyment in to the process. These three things increase the likelihood that you follow through and see results drastically.

The three easy tricks I have for you today will eliminate the need to ever count calories again, yet still get you results. Whether you’re seeking fat loss, more energy, or to address any other diet-related disease or illness, try these tricks out for 30 days and prepare to be pleasantly surprised.

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These tips are mostly inspired by my nutrition training through Metabolic Effect, founded by Dr’s Jade and Keoni Teta, authors of The New ME Diet.  

Trick #1: Follow this simple Label Rule for anything with a label

Reading labels can be one of the MOST confusing (and misleading) parts of healthy eating. We get distracted by words like “natural” “healthy” and “wholesome.” We even assume that just because something is vegan or gluten free that it’s healthy. This isn’t always the case. The Label Rule outlines the only three things that actually matter: Total Fat, Sodium, and Hormonal Carbs.

Total Fat should be less than or equal to 15. Lower numbers are better and you want to avoid foods with hydrogenated oils, trans-fats or mostly saturated fat. Foods that have higher mono-unsaturated fats and omega-3 oils are best.

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Sodium content should be less than or equal to 200mg. Foods with lower sodium numbers and higher potassium numbers are better.

Hormonal Carbs. This is where the genius of the Metabolic Effect approach shines. Unlike the calorie counting approach to losing weight, focusing on hormonal carbs prompts your body to shed fat specifically.

You’ll hear people say “muscle weighs more than fat”, but that’s not true.  Five pounds is five pounds, regardless of what it’s made of. Muscle is more dense that fat though, so it takes up less space. Picture a five pound brick versus a five pound pillow. Get it now? To calculate Hormonal Carbs you subtract Dietary Fiber (including any sugar alcohols) and Protein from the Total Carbs. Choose foods with a Hormonal Carb value less than 15. Lower numbers are better, and negative numbers are best. This means you’ll get the energy you need from the food, but you won’t be left with excess sugar that winds up getting stored in your body as fat when you don’t burn it off. Another great book on this topic is Why We Get Fat by Gary Taubes if you’re interested!

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Carbs are not in fact the enemy—it’s just the amounts and frequency with which we consume them that cause problems. Here’s a visual example:

Screen Shot 2013-08-05 at 6.16.05 PM

    Trick #2: Eat according to this ideal plate at every meal

    The thing I love most about this trick is that it makes eating out EASY. Most of us are pretty good at eating clean in our own little controlled environments at home, but toss a menu into the mix and give us a few naughty options and it’s bad news bears. Once you know what your plate should look like at every meal, you can use this as your barometer when eating out-unless you know ahead of time, it’s a treat meal…in which case, go crazy! (and tag me on Instagram @lizdialto and let me know, I love treat meals!!)

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    The ideal plate is made up of half veggies (the greener the better), a fist sized portion of lean protein (if you’re a veggie, then beans, tofu, tempeh etc. count for you), then just five to ten bites of carbs. The bite rule is what protects you from having to count calories in this trick.

    Remember in Trick #1 how I said carbs aren’t the problem, but rather the amount of carbs? Sticking to 5-10 bites of carbs that fit the label rule puts you in the sweet spot for fat burning instead of fat storing. Here’s an example: it’s a portion of grass-fed steak and a big salad with mixed greens, quinoa, strawberries and balsamic dressing.

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      Now I know what you’re probably thinking because clients give me this objection all the time “only 5-10 bites?!” When you follow this rule you can actually eat more food, it’s just more food that’s better for you. All we’re doing is shifting around ratios on your plate.  More protein and veggies, less carbs. Side effects of eating this way include: fat loss, weight loss, more energy, better looking skin, and frequently allergy and digestive issue symptoms clear up, too.  So give it a try—you’ve got plenty to lose.

      Trick #3: Eat your protein and veggies first, save your carbs for last

      The reason for this is simple: protein and veggies are the best things for you on your plate and they’re more satiating. By saving your carbs for last, you give yourself a better shot at feeling full at the end of the meal and not over eating.

      More by this author

      Elizabeth DiAlto

      Elizabeth is the Creator of Wild Soul Movement and the Host of the Truth Telling podcast.

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      Last Updated on September 18, 2020

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

      1. Exercise Daily

      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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      If you’re a morning person, check out these morning exercises that will start your day off right.

      2. Duration Doesn’t Substitute for Intensity

      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

      3. Acknowledge Your Limits

      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

      4. Eat Healthy, Not Just Food That Looks Healthy

      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

      The basic nutritional advice includes:

      • Eat unprocessed foods
      • Eat more veggies
      • Use meat as a side dish, not a main course
      • Eat whole grains, not refined grains[3]

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      Eat whole grains when you want to learn how to get in shape.

        5. Watch Out for Travel

        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

        6. Start Slow

        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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        7. Be Careful When Choosing a Workout Partner

        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

        Final Thoughts

        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

        More Tips on Getting in Shape

        Featured photo credit: Alexander Redl via unsplash.com

        Reference

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