Eat with Purpose: Align Your Meals with Your Goals

We are continuing our journey to fix a broken diet, and Step 3 is to adjust the amounts you eat based on your goals. (You can read Part 1 HERE and Part 2 HERE)

If your goal is to lose weight and you've already addressed any nutritional deficiencies and improved the quality of your food, it's time to eat slightly less. We approach this in several ways:

1. How you eat

2. How much you eat

3. When you eat. 

How You Eat

The way you eat plays a crucial role in helping you consume fewer calories. By eating solely and mindfully, you set yourself up for success. When we eat without distractions, such as the TV or our phones, we are more attuned to our natural fullness cues. Additionally, eating slowly reduces the likelihood of overeating and keeps us satisfied for a longer period. A past study asked individuals to eat two meals of pasta on two separate days. The first meal, the group was instructed to eat until satisfied as fast as they wanted.  The second meal they were instructed to eat slowly, putting their fork down in between bites. When they ate slowly they consumed less calories during that meal and felt satisfied for 1-2 hours longer than the other group. Thus, eating slowly and mindfully can help us consume fewer calories. 

Once we eat slowly and mindfully, we can also start to understand what 80% full feels like, and stop our meals there. While this can be a hard number to "feel," it essentially means stopping when you are satisfied. Another way to gauge it is if you could go for a long walk or play outside with your kids without feeling uncomfortable. By stopping at 80% full, we help ourselves eat slightly less while ensuring we consume enough. 

80% Full Meal Journal from Precision Nutrition

How Much You Eat

To lose weight, we need to be in a slight caloric deficit. To achieve this, you need to assess how much energy you need daily. Let's say it's 2,800 calories; to be in a slight caloric deficit, you need to consume 500 calories less per day, bringing your intake to 2,400 calories per day. We use the Precision Nutrition Calculator to assist with this math and provide us with a macro goal for each nutrient. For example, you might need to eat 5 palm-sized servings of protein per day, 4 fist-sized servings of veggies, 5 cupped handfuls of carbs, and 6 thumbs of fat per day. By tracking your food in this manner, you ensure you're getting enough nutrients to fuel your body while maintaining a slight caloric deficit to lose weight. 

Daily Portion Tracker for Bryan from Precision Nutrition

When to Eat

I like to work backward from the daily macros. Referring back to our earlier example, I'd suggest eating 4 times per day. This helps make sure that you're not going more than 4-5 hours without eating. Here is an example:

8am Breakfast: 1 serving of each

12pm Lunch: 1-2 servings of each

3pm Snack: 1 serving of protein/carbs

• 5pm Workout 

7pm Dinner: 1-2 servings of each 

On the flip side, if you are trying to gain weight, build muscle mass, or eating for performance goals, we can adjust the fullness target to 100% full, and increase your hand portions depending on your goals and timeline.

Conclusion

Adjusting your eating habits is a crucial step toward achieving sustainable weight loss success. By understanding the importance of balanced nutrition, portion control, and mindful eating, you can make informed choices that support your health goals. Remember that gradual changes are often more effective than drastic diets, allowing your body to adapt and thrive. Embrace a variety of foods, listen to your body's hunger cues, and stay consistent in your efforts. With dedication and the right mindset, you can create a healthier relationship with food that not only aids in weight loss but also promotes overall well-being.

Ps. if you would like an individual macro plan please reach out and we will set you up!