Disclaimer:
I am not a doctor, nutritionist, or dietician. This post is simply my opinion and my experience with calorie counting. Please consult your doctor or a health professional before starting any weight loss program.
Before we jump in to my advice on calorie counting and the method in which I am currently using, let us first define more clearly what calorie counting and a calorie deficit are.
Calorie counting is a method of recording the calorie amount of each food and drink you consume every day. It can be done using a food journal, an app, or by recording the information on a spreadsheet. It is mainly used as a way of losing weight. For some, calorie counting can contribute to more stress, guilt, confusion, and feelings of being overwhelmed with food. With this in mind please remember, every person's journey is their own so this may or may not be the right path for you.
A calorie deficit is when you eat fewer calories than you burn in a day. The idea is that you take in fewer calories than you expend. When in a calorie deficit, your body breaks down body fat and muscle to get the additional energy it needs, resulting in weight loss. Typically, to lose one to two pounds a week, you need to burn 500 to 1,000 calories more than you consume in a day.
Now that we have a clear understanding of what these two things are, let me discuss what my current plan of action is. In a previous post titled Introduction to My Health Journey, I gave a more in depth view on my struggles with my body and weight. The most recent shift that occurred happened in April 2023. I had spent the first part of that year reading a lot about Intuitive Eating and diet culture and while a lot of it resonated with me, it wasn't the perfect fit I was looking for. So, I decided to venture into a new way of handling my weight loss by building my own plan.
To begin my journey, I first used a TDEE calculator to determine what my calorie range should be. A Total Daily Energy Expenditure (TDEE) calculator estimates the number of calories you burn each day, including the number of calories you burn during exercise. The calculator uses your age, physical characteristics, and activity level to estimate your TDEE. Some will also display your BMI, BMR, and macros. Based on my information, I then selected a simple reduction of 200 calories from my daily "budget". I didn't want to be feel deprived (and still don't) so instead of jumping in with a huge deficit, I kept it simple.
I am currently using the Lose It app to track my calories. Within this app, I am able to set my own calories and macros that I want to follow. I do use the premium version as this allows me the flexibility of pre-tracking and having a more custom plan overall. For the first month, I made simple goals and kept my calorie intake fairly similar to how I had already been eating. The main point was to simply see where my body needed more improvement and how I felt after certain meals and activities. I wanted to make sure I was truly listening to my body.
Once I felt that I had a better understanding of my what my body needed. I then began to alter my calorie intake about every month to stay in tune with my goals. I have kept my goal the same since April, one pound a week. Have I lost a pound every single week? Absolutely not. Have I gained weight during this journey? A few times, yes. Am I still pushing on despite any set backs? Yes, and I am damn proud of that. I do not have a goal weight, I am listening to my body. Once I feel good in my own skin, once my ailments have eased, then I'll gladly transition to maintenance, even if there isn't some perfect number on the scale to define my achievements. The ultimate goal for me is great health, nothing more and nothing less.
The way I treat calorie counting is as a guide. I have no off limit foods/drinks. I have no hard set rules or restrictions. I do pre-track to better budget and plan around events, but I know there is no such thing as a schedule set in stone so I stay prepared for shifts. I recently completed the 75 Soft Challenge and found that it really helped shape my frame of thought around this journey. I will continue to keep it simple. I currently track daily, but the moment that doesn't resonate with me, then it stops. I am not tied down to any set plans. This is what works for me now and that is all I am focused on.
So to sum this long post up. Cracking the code of calorie counting had more to do with me making peace with food, my body, and setting realistic goals. Once I made peace with these things, I realized that counting calories is simply a tool in my toolbox of health. I am using it while it benefits my journey and I recognize it may not be a tool I need forever, and that is ok. At the end of the day, only you know what is best for you. Do I recommend trying my method? Sure, but I also recommend carving your own path.
Always remember, you can do anything you put your mind to!
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