Just eat the cookies!
I wanted to share something I said to one of my pilot-program clients this week:
“Just eat the cookies!!!”
This is something you may have thought you’d ever hear from a (soon-to-be) nutrition coach. And that’s because, in the world of macro tracking, no food is off-limits.
Studies show that letting yourself live a little does wonders for overall adherence to a nutrition plan. It is the deprivation-stye dieting (i.e. cutting out all your favorite foods) that causes people to get on the losing-and-gaining rollercoaster.
Let’s use an example…say you wanted to lose weight and decided to eat at a 10% calorie deficit from the calories you need to maintain weight. This allows you to have ice cream a couple of times per week, some pizza here and there, and a donut on Sunday mornings from your favorite shop.
Since you are in a calorie deficit, you are naturally going to lose weight if you stick to your plan, but you still get to eat your favorite foods in moderation. This makes you feel happier and not deprived. 😁
This plan works so well for you that you’re able to keep it going for six months and you reach your weight-loss goal.
By this time, you have a high level of confidence in your ability to stick to the plan and you’re able to maintain your new weight through everything you’ve learned during the process.
But what if you had chosen a restrictive nutrition plan where you cut out your beloved ice cream, pizza and donuts?
You might be able to hold strong for a few weeks but eventually, your cravings kick in and you realize how much it sucks. So you’d revert back to your old habits after a month – back on the rollercoaster you go. 😞
The moral of the story is…
Eat the cookies!
Find a nutrition plan that works for you and work your favorite foods into your plan so you can sustain it long term.
Did you know?
Only 17 percent of adults in the United States sustain a 10 percent weight loss after one year. Studies show that finding a diet you LIKE is linked to greater adherence, more confidence in yourself to stick to your nutrition plan and higher probability of losing and maintaining.
This is a guest post from community member Sara Sinclair, owner of Get Gritty Nutrition:
“I have been a competitive athlete since age six and was involved in many team sports throughout my life. Since 2014, I have been a professional disc golfer. Although I was always physically active, I was also always overweight, which held me back from my fitness goals. In 2019, I dove headfirst into the world of macro tracking and not only lost the weight but was able to keep it off, something I was never able to do with all the fad diets I tried. I wanted to teach others how to use the macro-tracking strategy to attain their goals, so I became a NASM-certified nutrition coach in 2020 and launched Get Gritty Nutrition soon after. Now, I help clients strengthen their relationship with food and crush their goals. ”
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