Why I’ve Moved Beyond Counting Calories & My 6 Empowering Tips for Sustainable Weight Management
When it comes to managing my weight, counting calories has never been part of my philosophy. While it might give you quick results, I don’t believe it’s a sustainable approach in the long run. Instead, I’ve found a way of eating that’s simple, enjoyable, and effective for lasting results.
For me, it’s not about obsessing over every calorie—I focus on fueling my body with high-nutrient foods that nourish and energize. It’s all about balance. By paying attention to the nutritional value of the foods I eat, I can make informed choices that align with my goals.
Here’s my approach: I think of food in terms of protein, carbohydrates, and fats. I plan my first three meals of the day to include carbohydrates and proteins for energy and fullness, while my last three meals focus on proteins and healthy fats to support muscle recovery and keep me satisfied. It’s a straightforward way to keep things simple and take the guesswork out of eating.
The Building Blocks of a Nutrient-Dense Meal
To give you a better idea, here’s an outline of foods that should be part of your daily meal plan:
Good Sources of Carbohydrates:
Oats, sweet potato, brown rice, quinoa, lentils, pumpkin, beans, vegetables, and fruit
Good Sources of Protein:
Eggs, fish, chicken, turkey, pork, lean red meat, tofu, seitan, legumes, tempeh (great options for vegetarians)
Bonus: Add chia seeds to your meals for an extra protein boost!
Good Sources of Fats:
Avocado, salmon, walnuts, almonds, olive oil, coconut oil
Can I Still Gain Weight If I’m Eating ‘Healthy’?
It’s a common question, and the answer is yes, you can still put on weight if you’re eating healthy foods in large portions and not staying active enough. The key is portion control and movement. I recommend eating 5-6 small meals throughout the day, savoring each bite, and staying active. The goal is to nourish your body, not overindulge.
Many people ask me for the macro breakdown of my meals, but my message is simple: eat well 80-90% of the time, and you can enjoy a portion-sized treat once or twice a week. Choose a treat that’s made with wholefoods—something without refined sugars or saturated fats—and you can satisfy your sweet cravings without derailing your goals.
Restricting yourself completely can lead to feelings of deprivation, which might cause overeating later on. So, remember: portion sizes, regular meals, and the occasional treat are all part of a balanced, healthy lifestyle.
My 6 Simple Tips for Managing Your Weight Over Time
Mind Your Portion Sizes: It’s essential to avoid overeating, even if the food is healthy.
Pair Carbs & Proteins in the Morning: This combination fuels your day and keeps you energized.
Pair Proteins & Healthy Fats in the Afternoon: This helps keep you full and satisfied.
Exercise at Least 3 Times a Week: Regular activity is key to staying healthy and supporting weight management.
Enjoy a Portion-Sized Treat Once or Twice a Week: Don’t feel guilty about it—balance is the goal!
Eat Regularly: Aim for 5-6 well-portioned meals throughout the day to keep your metabolism running smoothly.
And always be prepared! Keep a healthy snack in your bag—like almonds or a protein ball—so you’re never caught off guard when hunger strikes. It’s more important to stay nourished than to skip a meal.
In Conclusion
This is my eating philosophy, and it works. Eating well doesn’t have to be complicated or restrictive. Keep it simple, delicious, and most importantly, enjoyable. When you approach food with mindfulness and balance, managing your weight becomes a natural part of living your best life.
Stay healthy and empowered! x
