How to stop falling off the healthy eating bandwagon: 80/20 rule

Want consistency with healthy eating and exercise to be second nature? Follow this system.

Since starting at Google three years ago, efficiency has been the focus. Because of this emphasis on productivity, every time I start a new project, I ask myself the same question: how can I optimize for the 80%?

Why does this matter?

Optimizing for the straightforward 80% frees us to focus on the more challenging (and impactful) 20%. 

[Source: The Pareto Principle]

In any given problem, about 80% of cases will be standard. If we can identify that simple 80% and automate a process around them, we no longer have to work on them. As an example, maybe you work in customer service and you get 100 requests per day. If 80 of them are on the same topic, you can very easily automate a response or create a help center article to answer the question. Once you resolve the 80 simple requests, you can spend time working on the more complicated ones in your inbox. Win win.

On the other hand, because the remaining requests are more complex, they’ll make up the majority of your efforts and outputs. You’ll need to focus more intensely and come up with customized solutions for each one.

By the end of the day, 20% of your requests generate 80% of your work. And if you can automate that 80%, your day becomes a heck of a lot easier…and more efficient.

This sounds appealing, doesn’t it? Because we all want to focus our energies on the things that really matter, the 80/20 rule (or Pareto’s Principle) can be applied to so many areas of our lives. And as a nutrition coach, I’ve realized the importance of using the 80/20 rule in my coaching to help women get even more consistent with their nutrition.

Why apply the 80/20 rule to nutrition?

The 80/20 rule makes us more consistent with food and nutrition.

About two years ago, I signed up for my first online bootcamp. After battling with anorexia for 8 years at that time, I really wanted to change my physique: more muscles and less belly fat (don’t we all?).

I was SO excited. I took my initial progress pictures, gathered all my equipment, and got ready for week 1. But as soon as I opened the nutrition guidelines, my stomach sank. The portion suggestions, calorie counts, and macro breakdowns were incredibly overwhelming.

As I cooked my chicken breast with vegetables on Wednesday of week 1, all I wanted was a glass of wine. In that moment, I was overcome with a feeling of failure and sunk to the floor in tears. All of the counting and measuring made me so obsessive that I again was battling with my ED.  As I leaned against the cabinets in my tiny kitchen, tears streaming down my face, I realized I couldn’t do this. I couldn’t make myself abide by crazy restrictive guidelines without slipping back into ED. So by the next week, I stopped following all of the bootcamp nutrition guidelines to keep myself from getting overly obsessive, restrictive, or super guilty.

If we struggle with ED tendencies or food obsession, the 80/20 rule is the answer. It allows us to focus on the things that really matter, while automating the rest.

Let’s break it down.

Struggling to be consistent with food? Apply the 80/20 rule to your nutrition and get consistent once and for all.

In order to use the 80/20 rule, we’ve got to consider two things: the 80% and the 20%.

Handling the 80: #automatethatshit

When it comes to the standard 80%, we’ve gotta automate. To automate our eating, we create behaviors that are SO automatic that we don’t even have to think about them.

My first suggestion to start automating your nutrition is to be BASIC and focus on the essentials of good nutrition. Instead of counting anything, we focus on just two things: protein and veggies. Every single time we eat, grab a portion of protein and some vegetables.

This super simple strategy makes all the difference, because we’ll be eating lots of nutrient dense and non-calorie dense foods. This will allow us to eat more AND make we you aren’t missing out on any key nutrients. In layman’s terms, low calorie density = large portion size. And large portion sizes keep our bellies happy.

After doing this for a few weeks, we stop thinking about it and the behavior becomes automatic.

We can all use a little help making our eating more automatic, especially in tough eating situations.

Consistency with healthy eating and exercise is really tough. As a personal trainer and nutrition coach, I have women emailing me almost every single day who just can’t seem to stay consistent with healthy eating and exercise. They know that eating healthy and exercising are “good for them” but have a hard time implementing what they “should” do when life is crazy, their schedules change, or their motivation wavers.

Before automating my eating, I ate well all week long but by Friday, I’d overdo it on boozy beverages and treats. All weekend long, I’d feel guilty and disappointed in my lack of willpower. Now, I eat consistently every single day, without feeling anxious about my indulgences.

Consistency with nutrition is hard. We often know what we need to do but implementing it is another story. There are days when we’re really good and days when everything is off. Sometimes nutrition is effortless, but other times, it gets so overwhelming or we get sick of making decisions, so we end up overindulging and feeling guilty later. When these things happen, we feel like there’s no middle ground between restriction and guilt.

But there is.

With lots of experimentation, I found a way to cut to the middle between deprivation and guilt. That’s why I created my #ConsistentNutrition Cheatsheet to help all of us implement the things we know we should do with our nutrition. There are no crazy meal plans or calorie counts, just the handful things you need to implement daily to eat moderately and find that middle between restriction and guilt. Grab your copy now.

Handling the 20: #mindthemiddle

Now comes the fun part: the tough (and impactful) 20%.

When we’re outside of your automated nutrition, we do not restrict or aim for perfection. Instead, we focus on moderation and minding the middle.

To mind the middle, we take each eating situation and pick the moderate option.

As as example, maybe breakfast, lunch, and dinner are automated but that after dinner snack is still tough. In that case, we’d pick an option that’s not the best but also not the worst. Instead of having a bowl of ice cream or nonfat plain greek yogurt, maybe we grab some Halo Top or my chocolate mug cake. 

Is it the best option? Heck no. But it’ll also keep you satisfied and less obsessed with your next treat.

Part of why I love using the 80/20 rule in my nutrition coaching is that it inevitably shifts us away from obsession. When we’re no longer counting, measuring, or analyzing everything that goes into our mouths, what we eat occupies SO much less mental space.

Wanna try it?

Consistency with nutrition is hard. We often know what we need to do but implementing it is another story. There are days when we’re really good and days when everything is off. Sometimes nutrition is effortless, but other times, it gets so overwhelming or we get sick of making decisions, so we end up overindulging and feeling guilty later. When these things happen, we feel like there’s no middle ground between restriction and guilt.

But there is.

And I want to teach you with my #ConsistentNutrition cheatsheet. Don’t miss this. 

If you’re looking for more examples of how I #mindthemiddle,  I’ll be posting on Facebook and Instagram about how I stay consistent during all situations my eating using the hashtag #mindthemiddle. Don’t miss out!

What’s one nutrition question you have?

Two reasons I won’t take a cheat day

When we open Instagram, and look at any fitness accounts, images of cheat days prevail. We all know taking a cheat day is all the rage right now. It seems like every fitness model, personal trainer, and workout enthusiast posts pictures of deep fried oreos or juicy cheeseburgers every other week. The cheat day has become so popular that it seems like everyone’s doing it. With so many people tracking macros, counting calories, and eating out of tupperware, a cheat day starts looking pretty good.

We may look down at our standard lunch of a salad or a sandwich and wonder if we need a cheat day too. Truth is, choosing a way of eating is a completely personal decision, and I’m a little biased, my friends, but I don’t believe that nutrition strategies should require you take days off, even if St. Patrick’s Day is around the corner.

There are two main reasons I won’t take a cheat day.

Cheat days have become SUPER popular. But this is why I won't take a cheat day. Ever.

Cheat days encourage restriction on all other days.

When we’re living the cheat day lifestyle, it becomes a big no-no to indulge on any other day. If it’s not a cheat day and we find ourselves craving a piece of chocolate, what are we supposed to do?

Sangria sorbet cheat day

We can eat the chocolate, feel guilty, and beat ourselves up. Or, we restrict ourselves and wait until the next cheat day on our calendars. Neither of these options sound good to me.

halfway cooked chocolate mug cake

With my history, the cheat day mindset perpetuates an unhealthy relationship with food. While I haven’t ever fully given into the cheat day lifestyle, I used to have a similar mindset when it came to drinking. Drinking was not okay on weeknights. I’d only let myself have something to drink on Fridays or Saturdays (well, and sometimes Thursdays cuz I was sooooo close). So on that random stressful Tuesday night, after we’d both had super long days, I’d watch Andrew grab himself a beer without a second thought, and I’d weigh my options and make deals in my head.

I worked 11 hours today, I deserve a Mike’s Harder Lemonade.

If I have a Mike’s Harder today, I’ll skip the pasta with dinner.

Maybe if I run for another 20 minutes tomorrow, I can have one. 

I couldn’t understand how he could make this decision so easily.  It was effortless, carefree, and easy. He didn’t go back and forth, debating the ramifications of enjoying a single beer on a Tuesday night. If he wanted one, he had one. I, on the other hand, beat myself up for even wanting a sugary can of Mike’s Hard Lemonade.

See, when we only allow ourselves to indulge or enjoy our food on specific days, it gets way too easy to restrict ourselves and making certain foods off limits.

That’s a big part of why I reject the concept of cheat days: they encourage restricting yourself.

But truthfully, there’s a whole other reason you won’t catch me posting about my cheat day escapades.

I don’t actually NEED a cheat day.

My nutrition strategy has indulgence and mini-cheats built in, every single day. This keeps me from wanting to eat the entire cheesecake. I’m content after a few bites.

IMG_5040

I no longer restrict myself from eating foods (and drinks) I enjoy. I’ve stopped trying to eat “perfectly.” In fact, if I can look back at a day of eating as perfect, I did something wrong! I ask myself just one question, and this guides how I eat every single day, regardless of where I am.

Is it possible to stay consistent with your food wherever you go?

Learn to stay consistent with your nutrition so you no longer need cheat days.

I talk with women all the time who are struggling to stay consistent with their nutrition. They know what they “should” eat but they can’t seem to implement it when outside of their normal routine. They either restrict themselves and feel super deprived or they get overwhelmed by all the “shoulds” and eat whatever they want, leaving them feeling lots of guilt. They feel trapped between restriction and guilt. It doesn’t have to be this way. With lots of experimentation, I found a way to cut to the middle between deprivation and guilt. That’s why I created my #ConsistentNutrition Cheatsheet to help all of us implement the things we know we should do with our nutrition. There are no crazy meal plans or calorie counts, just the handful things you need to implement daily to eat moderately and find that middle between restriction and guilt.

Grab a copy of the FREE #ConsistentNutrition Cheatsheet.

Look, my friend, I don’t want you to struggle with obsession and restriction anymore. It sucks and is crazy stressful. Our mental space is so much better utilized outside of the food and exercise realm. To take one step closer to that #cheatdaynotneeded lifestyle, let’s try something different this week: try giving ourselves one indulgence per day. See how it feels. By the time our cheat day comes along, we may not even need or want it.

Have you taken a cheat day before?

How often should we eat for weight loss?

Today, my friends. I am dispelling one of the most common nutrition myths out there. You know what I’m talking about if you’ve ever done any research about dieting or losing weight.

If I want to eat for weight loss, I should eat every few hours.

Beachbody coaches everywhere tell their clients to never let themselves get hungry. Thousands of free diet plans float around the internet provide options for your six small meals per day. This belief is so widespread that if you ask anyone how you should eat to lose weight, they’ll tell you to eat often so you never overeat. They’ll spout some fact that eating every couple hours stokes your metabolism and helps you burn more fat.

How often should we eat for weight loss? Should we really eat 6 meals a day? I'm answering these questions once and for all.

Sounds awesome, doesn’t it?

I hate to break it to you, my friends. There is absolutely no scientific evidence (I searched!) out there that eating every few hours is better for weight loss. When it comes down to it, your body burns the same number of calories breaking down your food you eat regardless if you eat three meals or seven.

With that in mind, it’s super important to figure out an eating schedule that works for YOU. Determining how many meals to eat is a process of trial and error, because it’s all about creating habits that are easy and natural for you! 

Over the last year, I’ve switched from eating every couple hours to eating four larger meals per day. This change has helped me make progress towards my fitness goals and automate my eating. My friends, I will NOT be going back, because it’s made me super consistent with my food, regardless of where I am. Today, I’m sharing WHY I’ve made that shift but If you wanna learn exactly how I’ve found consistency, I’m sharing handful of things you need to implement daily to eat moderately, completely stress-free here.

Why I eat four meals per day

It promotes satiety

Back when I subscribed to the idea I had to eat often to stoke my metabolism, my meals were super small. And let’s be real, small meals=hungry Katherine. When you eat mini-meals, you never feel like you ate enough. You know the feeling, you finish your chicken and broccoli but you feel like you can and should eat more.

Bleh. I hate that feeling.

So, when I started eating four meals a day, spaced out by 4-6 hours, I had to start eating bigger meals. And guess what? I loved it! As I added more protein and fat to my meals that nagging feeling of “I want to keep eating more even though my plate is empty” went away.

Now, I feel satisfied for hours after each meal, which is awesome after living in a constant state of hunger for years. 

It decreases my daily caloric intake

Wine, Protein, Veggies

When I first started trying to eat for weight loss, I tracked my macros to ensure I got everything I needed. At first, I was worried I’d start gaining weight because I was eating “more.” But what I found was pretty surprising.

I was eating less than before!

After doing a bit of research, I found this is actually pretty common! When you’re eating six times a day, you end up eating more than you think. Snacks turn into mini meals and your mini meals tend to be a little bigger than they should be.

Confining my eating to four times a day has helped me keep my calorie intake within healthy ranges, even when I’m traveling or eating out.

It gives me flexibility in my social life

Eating six meals a day can make social situations more difficult. Sure, you can grab happy hour and pick at a side salad but how satisfying is that? Oh, and you’ll need to eat again in two hours, so don’t hang out for too long. With an eating schedule that includes bigger meals, your life doesn’t have to revolve around your food.

It’s so nice to be able share meals with my friends and loved ones again without worrying I’m eating too much.

I hear from women all the time that they have a hard time eating on the go. Drive-thru’s, happy hours and travel can botch even the best intentions for healthy eating. SO, I put together this super simple cheatsheet for dining out and how to stay consistent with your nutrition wherever you go. No crazy meal plans, just the handful things you need to implement daily to eat moderately, completely stress-free. Grab a copy of the FREE #ConsistentNutrition Cheatsheet here.

Now, even though eating four meals a day works super well for me, please don’t take this as a one size fit all approach. Do some experimentation! You may do best on three bigger meals, and that’s totally okay! If you want to find a way of eating that works for YOU, I’d love to work with you on your nutrition goals. If you’re ready to make some changes and reach your nutrition and fitness goals, let’s chat!

How many meals do you eat daily?

3 steps to eat out AND stay consistent

Eating out. It’s religion for some and an enjoyable pastime for all. Let’s be real. We all love to do it. Tasty, convenient, fun, and a break from the standard, day-to-day routine. Even though it’s a lot of fun, eating out doesn’t always help us reach our nutrition goals. Restaurant foods can be much higher in fat, salt, and other additives that we wouldn’t normally add to our home cooked meals [source]. And don’t even get me started on restaurant portion sizes.

But guess what? As a personal trainer and nutrition coach, I plan on eating out around once a week, even when I am working on fat loss goals.

When reading most of the personal trainer/nutrition coach perspectives out there, eating out often becomes the devil. But I’ve actually found a way to eat out, enjoy life, AND still get results. Oh and I’m sharing it with you.

For all of 2016, I spent my time commuting between California and Texas. Always on the go and rarely feeling settled, I turned to restaurant options more often than I’d like to admit. Even though I was “eating well” most of the time, I was over-indulging (hello wine 7 nights a week) and paying the price. At first, I definitely noticed changes in my energy levels, body composition, and mindset.

But, after tons of trial and error, I’ve come up with three simple steps to guide my restaurant eating.

3 steps to eat out without breaking the calorie bank

When reading most of the personal trainer/nutrition coach perspectives out there, eating out often becomes the devil. But I've actually found a way to eat out, enjoy life, AND still get results. Oh and I'm sharing it with you.

1) Break down every menu into components.

When we look at menus, we can often feel overwhelmed. There are so many items and none of them look like our meal plans. Instead of shaking our heads, calling it a wash, and ordering a “cheat meal,” start dissecting that menu. Figure out what’s listed and narrow it down to the healthier options.

If I’m struggling, I start by looking in the salad and entree sections. Usually, I can find some sort of salad with grilled chicken, and I’ll use that as a starting point, doctoring it up to my tastes.

A couple suggestions to get start right now:

  • Pick proteins that are baked or roasted. This gives good flavor without tons of fat.
  • If you’re a vegetarian, make sure your item has a protein source.
  • Choose carbs based on your goals. If you’re aiming for fat loss, ask for a double serving of veggies and skip that potato.

2) Choose protein and veggies that’ll satisfy you

Once you’ve narrowed down the menu, stop counting macros, analyzing portions, or counting in any way. Instead, focus on getting lean protein and veggies on board. Ask for substitutions if they’re needed! Nbd.
My favorite way to do this is head to the entree section of the menu. Find a protein that sounds tasty, then ask for double veggies instead of the carb. Often, restaurant meals are made up of protein + lots of carbs & fat + a little veggies. Instead of stressing about finding an entree that is exactly what I’m looking for, I pick the protein I want and change up the rest of the plate. By the time I’m done ordering I’ve got protein + lots of veggies + a little bit of carbs/fat.
These options will maximize nutrient density without the extra calories you’ll find in the starchy sides and will actually leave you feeling satisfied for longer.

3) CHOOSE every indulgence

Instead of eating and drinking everything in sight, be mindful about your indulgences. Often, we feel we deserve something special when we’re eating out. However, truth is, you ALWAYS deserve something awesome. Still, if you want to indulge, be thoughtful about it & make it a conscious decision. Be aware of what you choose to indulge in.

For those of us with disordered eating backgrounds, indulgence is tough. We either feel like we should restrict or count every bite that goes into our mouths or we’re indulging at full speed. This always made me afraid of indulging at all, because I felt like I couldn’t stop. And when I did indulge? I felt insanely guilty later. I thought I had to feel guilty or restrictive; those were the only two options. If you are sick of feeling guilty or restrictive when eating, my #ConsistentNutrition Cheatsheet will help you navigate the middle between guilt and restriction. Grab your copy now.

I created my conscious indulgence framework to specifically guide our indulgences. It makes indulgence part of every single day–without going overboard. So, when I walk into a restaurant, I’ve already consciously chosen how I’ll splurge. This gives me the willpower to pick healthier options to fill the rest of my plate. Win, win, and win(e). Show me what YOU choose to indulge in with #myconsciousindulgence. I’ll be posting throughout the week on the topic so don’t miss out.

I talk with women all the time who are struggling to stay consistent with their nutrition, especially when eating out. They know what they “should” eat but they can’t seem to implement it when outside of their normal routine. They either restrict themselves and feel super deprived or they get overwhelmed by all the “shoulds” and eat whatever they want, leaving them feeling lots of guilt.

I’ve been there. For years, I went out to dinner or happy hours only to order the lowest calorie option. I’d crave something tasty but knew I *should* order something light, so I ordered grilled chicken with roasted vegetables. I’d feel pretty good about myself…until appetizers came. Sweet potato fries, meatballs, and bread with pesto dipping sauce would fill the table. I’d try resisting…for about five minutes. Eventually, I’d always give in, indulging in fries, meatballs, bread, and lots of wine. Even though I knew what I should do, I couldn’t. I was too bored by my choices to stick with them, so I went overboard and felt super guilty afterwards.

Consistency with nutrition is hard. We often know what we need to do but implementing it is another story. There are days when we’re really good and days when everything is off. Sometimes nutrition is effortless, but other times, it gets so overwhelming or we get sick of making decisions, so we end up overindulging and feeling guilty later. When these things happen, we feel like there’s no middle ground between restriction and guilt.

But there is.

With lots of experimentation, I found a way to cut to the middle between deprivation and guilt. That’s why I created my #ConsistentNutrition Cheatsheet to help all of us implement the things we know we should do with our nutrition. There are no crazy meal plans or calorie counts, just the handful things you need to implement daily to eat moderately and find that middle between restriction and guilt.

Grab your copy now. 

Do you enjoy eating out?

Healthy Dinner Recipes: Ready in Less Than 20 Minutes

It’s Thursday night. You’ve had a busy day at work (why do we have to go into the office between Christmas and New Year’s again?) and the last thing on your mind is cooking dinner. It’s almost 7pm, you’re tired, hungry, and surely don’t want to cook.

You’re faced with two options: order take out or whip something healthy up. And the truth is, if you don’t have a plan, you KNOW which option you’re going to choose!

If that situation sounds familiar and you’re anything like me, life is crazy, and that craziness can get in the way of eating, healthy or otherwise.

That’s why I ALWAYS have nutrition contingency plans available when life gets crazy. These contingency plans include crockpot meals, Freshly deliveries, protein shakes, and these four healthy dinner recipes.

To help you build your nutrition contingency plan, here are the four healthy dinner recipes I default to on busy nights. They are super easy and can be throw together in less than twenty minutes (although a couple are crockpot based, so you have to prep early in the day). Each meal includes protein and lots of veggies, with options to add additional carbs based on your individual needs.

Four healthy dinner recipes

If you're in a bind, these four healthy recipes will get dinner on the table in less than 20 minutes! Fast, easy, healthy dinner options.

 

 

Egg white scramble

Not sure if this technically counts as a recipe but I eat it at least once a week.

Toss pre-sliced mushrooms and fresh spinach into a frying pan with salt free seasoning. Cook until the mushrooms are browned and softened. Add egg whites and a whole egg (if you’d like to add some more fat to your meal) and scramble!

egg whites

If you need more protein, add a link of chicken sausage.

If you need more carbs, add some frozen hash browns.

Turkey and butternut chili

Take twenty minutes to prep this recipe before you go to work, and by the time you get home, you have a huge pot of healthy, protein and fiber filled chili.

I decided to make up a new chili recipe. I've made chili (successfully) before but wanted to add a little more nutritional value without also adding additional prep work. Using frozen and pre-chopped veggies, this recipe makes a complete dinner.

Chicken “stir fry”

At least once a week, I make a psuedo-stir fry. All I do is combine pre-chopped veggies and pre-cooked chicken or turkey (either from weekly meal prep or purchased-I like Trader Joe’s “Just Chicken” or their pre-cooked turkey breast) in a pan. Sauté until the veggies are softened.

Before serving, I add some of my favorite TJ’s fat free dressing to give it that soy-ginger flavor.

IMG_3170

Serve with rice, long grain brown or cauliflower.

Turkey burgers

Truthfully, I ALWAYS have turkey meat on hand for nights that require fast, healthy meals. This turkey burger recipe base is ideal to prep on Sunday OR when you have last minute guests coming over. It’s a crowd pleaser, for sure.

turkey-burger-recipe

Using these options, you can be sure to get healthy food on board without any extra stress.

If you’re looking for more nutrition guidance, meal plans, and easy recipes for fat loss to help you get back on track after the holidays, New Year, New YOU could be for you. This super effective group personal training and coaching program will teach you how to automate your eating for fat loss. I’d love to give you more information!

What’s your go-to healthy dinner?

Healthy Breakfast: My Three Favorites

You roll out of bed and walk to the kitchen to find some breakfast. You look around your kitchen and are stumped. You’ve barely got any time before you need to leave for work. You know that breakfast is important but you have no idea what to eat, so you grab a granola bar and head out the door.

This, my friends, was my entire college experience. Breakfast was overwhelming for me (even when it was already prepared for me in the dining hall) so I skipped it too many times to count. It wasn’t until I started working at Google that I got into a healthy breakfast habit.

Since I started eating breakfast regularly, I’ve noticed a huge decrease in cravings AND I find myself eating better throughout the day. This is why I’m sharing three of my favorite breakfasts and why you should eat them too! Share your favorite breakfast option below, too!

Read More »

My survival nutrition strategies (and why create yours)

You’ve got a work deadline tomorrow, your electric bill is due, you barely slept last night, and the dog is sick. On top of it all, you’re beyond stressed about the results of the election. It feels like the walls are closing in. With all this emotional stress, you stop eating in a way that’s in line with your goals, because sometimes it feels like all you have to look forward to is your next treat.

Life gets really tough, and all we want is to make it a little bit easier. So, we slip into bad habits, whether that’s overeating crap, skimping on sleep, or killing ourselves at the gym to numb the pain.

Please tell me I’m not alone!

Read More »

How moderation supports fat loss

You stare at a strict meal plan, unsure if you can eat another meal of chicken and broccoli.

A group of friends invite you out for dinner and a round of drinks but you’re not sure you can go AND eat on plan.

You really want to achieve your goals but can’t help but wonder if there’s another way.

If you’ve ever felt this way, I’m with you.

The good news is that there IS another way to change your body.

Read More »

diet plans my way

Diet Plans and Your Portion Sizes Guide

How much food is enough food?!

Such a simple question but so. so. so hard in practice because there are 1000 diet plans out there. We tell ourselves, it should be easy: eat when you’re hungry, stop when you’re full.

Well, it is super simple…and it isn’t. There is so much information out there that it’s hard to know what’s true, what’s BS, and what’s finally going to get you results. In reality, it all comes down to one idea, portion control, but there are a thousand ways to achieve it (this is why nutrition coaches have jobs 😉 )!

Read More »

The Macro: Why I’m Counting Macros

Obsession is written in my DNA. I overanalyze EVERYTHING.  I’ll check, double check, and triple check. There’s a backup plan for my backup plan. You get me.

So when you hear that, you probably don’t immediately think, woah that girl should be counting her macro nutrient grams. And to be honest, for a long time, I didn’t think so either and avoided it like the plague.iffym

But let’s back up a little bit.

One of the main ways I’ve obsessed over the last twenty-four years has been with food. I’ve compiled lists of good/bad foods. I’ve counted every calorie that went into my mouth (double, triple, quadruple checking). I memorized the calorie content of countless foods (Apple, 80. Balance Bar, 180, Sugar Snap Peas, 35).  I’ve tortured myself over whether I just ate 6 oz of steak or 8 oz.

There’s one memory that stands out in particular. I was in high school, and my family had just finished dinner. We were about to watch a movie, A Beautiful Mind, and have dessert. My brothers grabbed ice cream. My parents probably did too. But I walked into the kitchen and measured 1/4 cup of M&Ms because I could easily know it had 210 calories. I emptied the candy into a tiny bowl to make them feel like more, and sat on the couch, taking one M&M at a time into my mouth. As I watched John Nash slow Alicia the stars and the organization of the universe, I wasn’t overcome with love at the beautiful scene; I was counting how many M&Ms were left.

I created an exceptionally unhealthy relationship with food that I NEVER want to return to.

Avoiding a return to that obsession led me to completely disregard the idea of counting macros. Instead, I worked with my amazing trainer to count servings and had been doing that for about 5 months when I started to notice that my resting heart rate was declining (for me, this is a sign of nutritional stress).

Why macros?

At that point, I decided to log my macros for one day to see where I was at.  Throughout the day, I realized I was going to come up 500 calories short. HOLY SHIT. My body had be operating on too few calories for the amount of activity I was doing, slowing my metabolism, stressing my heart, and stalling my results.

I took action! Instead of looking at servings, I aimed to hit these macros 95% of the time. By having these goals, I have been able to hold myself accountable to eating a sufficient amount of food. I also found that I was not eating enough carbs, which are SUPER important for high intensity training.

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Within two weeks, I already was seeing results.

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My heart rate is back where it should be! And I cannot wait to see how my body continues to respond.

At this point, counting macros is helping me NOT obsess about food while ensuring I am eating for my goals. That may change. And if it does, I will shift my approach. This is what nutritional coaching is all about. Figure out what’s going on, adjust the plan, assess results, and move forward. I got this!

Remember that there are many ways to keep track of your intake. If you want to check out my exclusive method, enter your name and email below.

Do you (or have you) counted macros?