Is hiring a nutrition coach in 2021 a relevant strategy for weight loss? A recent Johns Hopkins study showed the prevalence of overweight and obese individuals has been climbing at a steady rate since 2010 and is now nearing 80% of the population. In addition, health care costs attributed to the obesity epidemic have reached more than $200 billion every year!
I’d say we have a problem and a professional weight loss expert could be just the ticket to helping turn things around. If you find yourself in need of some nutritional guidance, I’d like to share some simple tactics you can start today. One of those is utilizing a nutrition journal or food log.
Do you still believe in the 2,000-calorie diet (you know, the one the USDA bases its calorie consumption recommendations on)? What about the dietitians who “never” recommend eating lower-carb diets? You see, there is a bunch of misinformation out there surrounding nutrition.
I have not had a single client using my personal training ad weight loss guidance at Transforming Strength, out of thousands, over the age of 40 and post childbearing, who can consume the majority of their calories from carbs/starches and consistently and permanently reshape their body composition.
How do we track this information? We write down our food and exercise. Yep, it’s that simple… a journal.
While training clients at an open gym several years ago, I committed to observing how many people, other than my clients, used some sort of training log. Between 5 am and 8 pm, Monday thru Friday, I saw 3 people use an exercise journal.
I cannot overstate the importance of keeping a written log or journal of your exercise and your diet. The exercise portion can be invaluable for tracking what you have done, what’s working or not, and areas for improvement.
A log of your food intake is instrumental in tracking errors in eating often enough, nutrient imbalances, caloric intake, water consumption, and helps to limit your cheating.
After all, when you think about the time, effort, energy, and money invested in changing your lifestyle, a sound training log goes hand in hand with ensuring you a profitable return on your investment.
If you were to go thru my files and look at the records of my clients and their weight loss progress, you would find a glaring correlation between fat loss and the use of a training log. The people who use a log consistently and honestly to track both their food and exercise, are the ones who meet their body composition goals with the greatest efficiency. The clients who struggle with using the log have a greater struggle with cutting bad weight. It is common for a client to struggle with keeping a log, not seeing much fat loss, and then begin using a log and have the inches start to melt away.
One of the keys to fat loss is to understand the importance of calories. Calorie counting became taboo over the years because of the number of companies trying to sell their gimmick. However, tracking food consumption with a written journal is key to long-term success. If you don’t track your food intake you have no way of knowing what combination triggers your fat loss or what you will need to eat to maintain a lean body once you’ve reached your goal.
Let’s look at a typical dieter. They lose a bunch of bad weight thru any number of fad diets… let’s use the XYZ for example. The typical story I hear is that when the person was only eating protein they lost the weight, but when they began to eat carbohydrates again, all the weight came back.
This is the most important information I can correct for you: All the fat weight comes back for these dieters because they begin to eat more than their basic calorie need. If you never log your food intake and find your balance, you will never be doing anything more than guessing.
Take a couple of minutes to log your nutrition, and reap the benefits.