How to get your brain working for you (rather then against you)

Just because you’re having a salad doesn’t mean that you’re eating less. Sometimes, an order of salad can have more calories than a burger; calories matter, and calorie counting is an essential tool in weight loss. Knowing about the calories in the food you eat and opting for lower calorie alternatives can make a big difference in your weight loss journey.

In this episode, I discuss why calories matter and the significant difference calories make in weight loss. I also share some calorie comparisons of some foods to show how choosing low-calorie alternatives can make a difference in weight in a year.

Tune in to the full episode to learn why calories matter and how you can cut on calories.

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If you would prefer more individualized help, contact me so we can schedule a private virtual session.

To sign up for the class or get private help, you can send me an email at [email protected] or visit my website.

Here are three reasons why you should listen to the full episode:

1. Why is calorie counting important?
2. What can you do to decrease calorie intake?
3. How to enjoy lower-calorie foods?

Resources

• Lose It! by Charles Teague and Anahad O’Connor
• My Fitness Pal

Episode Highlights Understanding The Relationship Of Calories To Weight Loss

One pound of body fat is equal to 3500 calories. To lose one pound, you need to take in less than 3500 calories than you use. The energy expenditure differs. It depends on your basal metabolic rate and how much energy you burn.

Genetics Affects Calorie Burn

Genetics plays a role in calorie burn or weight loss. Some people are more efficient at holding calories and making food turn into fat compared to others — efficient fat savers. That’s a bad thing for people who don’t want a lot of weight, but that’s the way it is. It’s normal. Some people have blue eyes, others have brown, and others hold their calories more than others.

Food Quality And Health

Food quality and hormones can influence the body’s response to food. Low-quality food can cause the brain to have a different reaction in the body and hold on to calories a little tighter. High-quality foods tend to be higher in fiber, less processed, less refined, less sugar, and more plant-based. Another relevant factor is gut health, which points to eating high-quality foods.

Stress hormones can change the brain and its reaction to metabolism. We are a mind-body-spirit entity. Calorie experiments in a laboratory are very different from how calories play out in a human body under stress, has poor gut health, or is eating low-quality food.

Calories Do Matter

Calories matter, so calorie counting helps. However, strict calorie counting will backfire every time because it sets you up for rules-based thinking. It’s not a good option for people with eating disorders, binge eaters, and black-and-white thinkers.

You shouldn’t feel like you’re on a diet. Focus on honoring your body with the best quality foods on a cellular level. You should feel good and feel healthy. Calories should be considered when choosing foods, but they shouldn’t be the most important consideration.

Training Your Brain To Crave Healthier Foods

A study shows that if you change the way you eat, you can change your brain’s sensitivity to healthy and unhealthy food. You can train your brain to look for high-quality, healthy food and change your food palate.

How To Decrease Calories

Find alternatives with lower calories. For example, you can switch from fat-free milk to almond milk, use non-fat mayonnaise instead of the regular one, or remove sugar from your coffee. Having more natural foods and fewer additives can decrease calories too.

You can make little changes that wouldn’t bother you that much. You can have two slices of cheddar cheese instead of four, or you can choose the lower-calorie sauce in McDonald’s. These can make a difference in a single year.

The Supersizing Problem In The United States

In the United States, one order is usually two or three servings. To ensure portion control and avoid eating the entire serving in one sitting, set aside half of the serving and put them in your freezer. T...