For weight loss or maintenance
What you'll learn
What tools to use online and in the kitchen for successful calorie counting
How to decide how much to eat (how many calories) based on your goal
You'll learn specifically WHAT to eat to lose weight and how to design your own meal plan tailored to you!
There is no special diet included. The goal is to be able to eat things you love to eat. That's really important.
How to set up a reliable system that will be tailored to your favorite foods to successfully count calories for weight loss
All the tricks I learned for success
Requirements
Access to a smart phone
ability to download tools like my fitness pal
willingness to start a new habit
Description
Have you ever felt stuck with counting calories? like you're not sure what to do next? Or you're starving all the time and the weight loss feels like it's not really working. Or you don't know what to eat to lose weight? A lot of the time we set ourselves up for failure with unrealistic ideas about how many calories we should eat or what we should eat specifically day to day. Some people go the route of meal plans, but this course strives to teach you how to negotiate with yourself around your eating. A lot of the time how we look is directly related to how much we're eating. It's difficult to change deeply engrained habits like that. A lot of people try to throw out how they currently eat completely and replace with "healthy" food. Some people change their eating to a very low calorie number and start hitting the gym. All of these responses are understandable, but if you think about it changing everything about yourself to a degree where day to day life feels like a chore is not a sustainable solution. Similarly if losing weight is essentially removing 3500 calories from your diet, how can you possibly do that consistently if you're not tracking your intake? But a lot of people will not start at calorie counting and will instead eat nothing but salad or do 3 hours of cardio. If you're ready to break that cycle, then this is the course for you. I understand that cycle because I did it too and was able to break free and be successful! This course goes through:1) How to find your baseline (how many calories you're eating now)2) How to eat enough so that you're not starving all the time, but not so much that you're not achieving your goals (BMR is how much you need to survive. need to eat more than that.)3) What is your base metabolic rate and why does it matter (clue above)4) Teaches you how you're setting yourself up for failure and how to actually set yourself up for success.5) How to eat foods you love while also still achieving your goals. This course actually necessitates that you eat foods you love. If you don't do that then you won't generalize. You have to be looking forward to your food, not dreading it! 6) What apps to use (myfitnesspal) and other tools. A lot of people brow beat themselves. After they set themselves up for failure, they use that failure as an excuse to engage in negative self talk that can make the goal seem out of reach or impossibly difficult. "Diets never work." "My body must be different than other peoples." "My metabolism must be faulty." None of that is true. Typically what is true is that most people decide to lose weight and go to the gym and limit their intake in a way that is unplanned and usually not tracked properly. They don't use food scales and they're not sure how many calories they eat every day. It's because of this approach that a lot of people struggle with weight loss. This is an example of setting yourself up for failure. Let me help you break that habit. Let me help you find the path to success.
Overview
Section 1: Introduction
Lecture 1 Counting Calories Successfully: What You Will Learn
Lecture 2 Counting Calories Successfully: What You'll Do
Section 2: Specifically What To Do - Getting Started
Lecture 3 What you'll learn in this section
Lecture 4 How to start counting calories for weight loss
Lecture 5 How to decide what to eat
Lecture 6 What is Base Metabolic Rate (BRM) and What does it mean for calorie counting
Lecture 7 Why is 500 calorie deficit per day the magic number for success?
Lecture 8 Hungry Time!
Lecture 9 How to get past the mental block of actually entering your calories
Lecture 10 How to stick with it when motivation is waning
Lecture 11 Case Study 1 - Female 40's 17lbs lost
Lecture 12 Case Study: Mark
Lecture 13 Combatting "Eyes Bigger Than Your Belly" (How to not load up your plate)
Lecture 14 Whole System Overview
Lecture 15 Actually Entering Calories in the App
Section 3: The Perfect Day
Lecture 16 What is the Perfect Day?
Lecture 17 The Perfect Day - LOVE WHAT YOU EAT!
People who want to lose weight but who don't know where to start,beginner weight loss,People who have tried fad diets and have failed,People who yo-you diet
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