You NEED to Track Calories... Or Do You?
The health and fitness industry is full of advice and influencers harping on about how you need to track calories to lose weight. But you don't.
If you are balancing work, family, sport, study and everything else that life throws at you, counting every calorie isn't something you are going to maintain for very long.
You will track everything for a few days.
Maybe a week or two.
Then life happens...
You grab a burger and chips with the team at lunch and tell yourself you will log it later.
You snack while making the kids lunches.
You grab an iced coffee at the servo while getting fuel.
Then comes the realisation that you have missed a few days and feel like you have failed.
Why bother?
Let's look at it another way. Calorie counting is a tool, not a requirement.
So let's talk about when & how calorie counting CAN be useful, when it isn't, and some practical ways you can lose fat, have enough fuel to get through your long run or build muscle without having to log every bit of food for the rest of your life.
What Are Calories?
Calories are simply energy. I wont bore you with the science, but simply put - your body needs energy to keep you alive, support daily activities and fuel exercise & movement.
Even when you are just laying on the lounge "with your eyes closed", you body is constantly using energy to keep your heart pumping, your lungs breathing and your digestive system working.
Then there's everyday life - walking the dog, carrying groceries, playing with the kids, running for the bus. All of this requires energy.
Add purposeful movement such as strength training, walking, running, swimming, martial arts or sports, and your energy requirements increase even more.
Everyone's calorie needs are different.
So is Counting Calories Worth It?
Sometimes.
If you are an athlete chasing a specific weight or performance goal, calorie tracking can be incredibly useful.
For most people though, it can be time consuming, difficult to maintain and create other issues.
The biggest benefit isn't necessarily the number itself.
It's the AWARENESS. Most people underestimate their calories and how much they are actually eating through the day. It is not their fault, most apps contain user-generated data and most people rely on what a manufacturer has put on the packaging and this can vary supplier to supplier and country to country.
People also don't always add everything in, as I mentioned earlier.
But when we talk awareness and calorie tracking and how it CAN be helpful, a few days of honestly tracking everything can be eye-opening!
And when I say everything, I mean EVERYTHING!
Snacks at that morning tea in the office
Drinks (your morning coffee, the drive to work iced coffee, the morning tea coffee, the bottle of soft drink at lunch, the afternoon coffee, the apple juice with the kids at afternoon tea...)
Lollies
Biscuits (even just that 1 Tim Tam offered during the 10am meeting)
Sauces
Leftovers from the kids plate
Everything counts.
Even if you only track for a few days, you'll gain a much better understanding of your eating habits and where extra calories might be sneaking in.
A Simpler Way to Manage Calories
If calorie tracking isn't something that you want to try or have done it before and don't want to do it again or long-term, there is a much simpler option.
Use your hands!
For most people, hand portions can provide a practical guide that naturally adjusts to body size and energy requirements.
For me as a small/petite female, I generally need less energy than a large/solid male. My hands are quite small, his hands are going to be a lot larger.
For most people, aim for:
✋ 1-2 palms of protein
✊ 1-2 fists of vegetables
🫴 1-2 cupped hands of carbohydrates
👍 1-2 thumbs of healthy fats
This is not going to give you an exact calorie count, but it will help you build balanced meals without needing any apps, calculators or scales.
But what if I am trying to lose fat?
Look at reducing your carbohydrate portions slightly
I want to build muscle?
Add an extra portion or 2 of protein each day
What about if I have a long run this weekend?
Add an extra portion or 2 of carbohydrates each day leading into your run
Simple.
Practical.
Sustainable.
Your hands go with you, everywhere you go - work, restaurant, at home.
Move With Purpose
If you want to increase your energy expenditure, yeah you can do little things like take the stairs or park further away. Yes they are great for getting movement in, but don't rely on that for burning calories.
Instead, make time for PURPOSEFUL movement.
Aim for activities that raise your heart rate for at least 20-30mins and leave you breathing a little harder than normal.
Things like:
brisk walks
a jog/run
a bike ride
swimming
martial arts / HIIT class
The goal is not to punish yourself. It's to have fun, and build a stronger, fitter body that can do more.
Add in Some Strength Training
Strength training is one of the most effective tools for body composition. But you don't need to spend hours in a gym or become a "fitfluencer"
When you lift weights or perform some sort of resistance training, your body burns energy (calories) during the workout and continues using energy afterwards as it recovers and adapts.
Building muscle also increases your overall energy requirements. A stronger and more muscular body generally needs more energy than one with less muscle.
2-3 strength workouts each week can help you:
Build and maintain muscle
Support fat loss
Improve strength and fitness
Reduce injury risk
Stay active and capable as you get older
Combined with balanced nutrition, strength training can be one of the best investments in your long term health. And no need to eat plain chicken and rice portioned out every day.
So Should You Count Calories?
For many people calorie tracking is best used as a short term tool for education and awareness rather than a long term habit.
Understanding portion sizes, eating balanced meals, prioritising protein and committing to purposeful movement each week will often provide better and far more sustainable results.
There is no point being perfect for 2 weeks and then lose momentum.
It is about building habits and skills that still work when life gets busy, the kids need your attention, the dog gets sick and another curveball comes your way.
Need Some Help?
Wether you are trying to lose body fat, improve your energy levels, fit into your favourite outfit for that upcoming wedding or fuel yourself for the
marathon you just signed up for with your best friend... I would love to help!
Book a FREE Strategy Call or enquire about my RESET 12 Week Coaching Program and I will help you work out how much energy your body actually needs, what your current energy output looks like and build a plan that fits into your life, not one that you have to work around.
