Anyone trying to lose weight or decrease body fat (related, but not the same) needs to know how many calories they should be eating on a daily basis.

There are all kinds of formulas out there. Some are quick and simple, others are much more complicated. My favorite resource for this is Tom Venuto’s How Many Calories Should I Eat cheat sheet. In this document he outlines four methods for calculating your caloric needs.

“Eating for fat loss doesn’t have to be complicated. In fact, it can become totally intuitive and unconscious fairly quickly if you understand a few basic principles of energy balance and rules of nutrition.”

He says the need to count calories will eventually become optional. That’s been true for me though there are times when you want to dial in your nutrition and counting the calories closely will help.

Determining your optimal energy requirements is essential for trying to really get lean. You’ll want to use one of the more complex, scientific formulas. For me, the Harris-Benedict formula worked well. I relied on it a few years ago when I was at my leanest. It does a good job of factoring in your activity level.

Be sure and test the formula to see if it works. For accurate results, be extremely disciplined.

Snacks are a problem for many people trying to lose weight. Are they a dieter’s enemy? They don’t have to be.

Problems with snacks come from failing to pick, plan, and prepare for success. In our Slim Down weight loss class we address this important issue.

PICK THE RIGHT SNACKS

Picking the right kind of snack will have a major impact on your fat loss efforts. An article at www.womensabworkout.com lists 4 healthy snack options: yogurt, peanut butter (natural), almonds, and blueberries. These are great snacks and all on the list of healthy snack options our Slim Down class participants get.

A few comments on a couple of these foods.

Be careful when selecting yogurt. Look at the fat content and whether or not there are added sugars.  Some yogurt brands have added fiber, which adds to the total calories, but that’s not necessarily a bad thing. Read the ingredient list on the peanut butter jar as well. Ideally, there will be two ingredients: peanuts and salt. Not really any need for more than that.

A few more simple, healthy snack options:

• Walnuts

Loaded with healthy fats. Try a handful with an apple.

• Hard-boiled Egg

Limit yourself to a couple of these a week or remove the yolk.

• String Cheese (low fat)

Another great protein source.

• Dry Cereal (whole grain)

Good substitute for chips and adds fiber.

You’ve picked well. Now it’s time to plan.

PLAN TO SNACK

We’ve all heard it over and over, “Failing to plan is planning to fail.” This holds true with diet and fitness as much as anything. Picking the right kinds of snacks is a big part of the planning process. Another aspect of planning is working out your snack schedule.

Eating numerous smaller meals (5-6) throughout the day is a better idea than 2 or 3 big meals. Your snacks are part of this daily plan. The goal is not to let yourself get too hungry. For most people this means eating something every 4 hours or so. That means you should plan for a mid-morning snack, one mid-afternoon, and another at night. (The nighttime snack need might vary depending on your dinner time.)

You have your snack plan, now it’s important to prepare. A great plan will still fail without adequate preparation.

PREPARE TO SNACK

First part of preparing is somewhat obvious – go shopping! Stock your shelves with the right kinds of snacks (throw away the junk if it’s still in your pantry).

One of the things to stock up on is small bags or containers. Healthy snacks can still sabotage your efforts if the portions are too big. Take the time to weigh and count. Consider using some time over the weekend to get the next week’s snacks ready. The extra work will pay off all week long.

One more ‘P’ – PLANT. Stash a few emergency “baggies” at the office or in the car. These can bail you out when you’re feeling a little hungry or when the office donuts are getting passed around.

Snacks are the downfall of many dieters but they can be the key to weight loss success. Just pick,  plan, and prepare.

(I presented this topic to my latest weight loss class.  The group came up with some really helpful ideas on how to plan for and overcome obstacles to dieting.)

So many of us set goals to lose weight, improve our eating habits, and get lean.  What keeps us from achieving those goals?  OBSTACLES!

We encounter them everyday – while out with friends, dining with family, when we’re with co-workers – and we allow them to keep us from making healthy choices and losing the unwanted pounds.

What is the best way to tackle those challenges?  Identify them and make a plan to overcome them before they derail you.

Here are some ideas from the Slim Down class:

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Some people exercise with the hopes that their workouts will make up for their poor food choices. (I’m sure none of the people from our weight loss class are thinking that.)

Many of those people will say, “I just don’t understand why I can’t lose weight.” Really?

Bad news for those of you trying to get away with this approach. 80% of your body fat composition will be determined by your diet.

Yes, exercise is also important to health and to speed up fat burning and muscle building, but most of your results will come from how you eat.

If you truly desire maximum results you must get real about your daily diet. Time to give up a few of those large white mochas from you-know-where.

Local television broadcaster, Channel 6, posted an article on their website regarding American’s out-of-control consumption of sugar.

According to the AMA, we average 22 tsp of sugar too much every day, most of which comes from soda.

In our Slimdown weight loss class, we advocate the importance of keeping it simple and nutrient dense!

Eating a diet rich in natural foods, such as fruits and vegetables - the most simple, nutrient dense foods on earth - is the easiest way to avoid overdoing the sugar calories.

I often tell my class that if you’ve been religiously consuming in excess of 3,000 calories a day and you switch to eating 1,500 calories of Twinkies, you will lose weight by simply creating a caloric deficit.  However, you will get none of the nutrients necessary for your healty and satiety.

So, toss the sugar-laden Twinkie by the wayside and grab a banana!  Your health and waistline will thank you for it!

~ Kara