Have you ever tried losing weight without tracking your food on myfitnesspal? Or becoming more aware of your habits?

Whilst weight loss comes down to calories in vs calories out, you can of course drop weight - more specifically body fat - without religiously tracking your calories on your phone.

But you have to be smart, and patient.

Using myfitnesspal is incredibly easy, if done right because it allows you to see exactly where your calories are coming from and how many you’ve consumed. A slight adjustment here and there and weight should subside over time.

Without using such apps, you have less tangible data to view and manipulate and therefore you have to listen to your body. Something most of us are notoriously bad at.

Here’s how I’ve helped 3 of my most recent clients drop a combined 14kg in a couple of months - without tracking any food on their phones.

We built our meal template like so:

For any meal that wasn’t around a workout, we focused on having at least 1/2 a plate of veggies.

As you can see, this is how I eat too:

We built this template to ensure we hit the following markers:

• It was high in protein, with foods such as eggs, chicken, pork, tofu, etc.
• It was high in volume, but low in calories. This helps satiety but also keeps you fuller for longer
• And it contained a load of micronutrients and the good stuff.

If clients were out and about, we just worked on this guide, if that came across as a meal deal, or meal out - we just did what we could to ensure our plate roughly looked similar.

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We ate till we were just satisfied, not full

This is quite tricky, it meant we had to check in with ourselves to see how we felt when eating. We do this a number of ways but here’s some top tips.

• Don’t eat in your car, or when walking. Sit down and properly take your time.
• No distractions. That means off your phone and no TV. Have conversations with people instead and be present in the moment.
• Eat slowly and put your fork down in between bites.

Once you’ve done the above, keep asking yourself. How full am I feeling on a scale of 1-10? 10 = stuffed. Stop when you’re at a 6. You’re no longer hungry. Maybe you do this every 5 bites or 2 minutes. When you’re done, put your fork down and throw what’s left in the trash.

Don’t worry, your mum isn’t going to have a go at you for not cleaning the plate.

1. We limited our exposure to processed foods.

That meant we changed our environment. We limited where we ate our foods and focused more on cooking at home,

• We ate less at restaurants, or if we were heading out, we made sure to check the venue ahead of time and go in with a plan
• Found times on the weekend to batch cook food ahead of time for when we knew we’d need a backup. That was to cover trips to London, or office meetings when the usual cakes and sweet food would be available.

Make it as easy as possible to eat well, and reduce your processed food intake. Choosing single-ingredient, home-cooked foods means we’re less likely to overconsume calories we don’t need. It also means we’re not reactive at the moment and indulging without awareness of what we’re eating. How often have you been out at work lunches and been a couple of sandwiches, biscuits and doughnuts in before realising what you’re doing?

These 3 steps will take you far, and in the case of my current clients, it’s totalled 30lbs of fat loss in around 8-10 weeks.

I’m full for my in-person training here at my studio, but I’m running a summer promotion on my 1:1 online coaching program for the next 3 months until baby #2 arrives.

If your goals are to:

• Drop 3-10lbs over the next 3 months
• Look and feel good with your swimwear on
• Currently stuck with your weight and what you done previously isn't working anymore
• And want to learn what exercises are best for you and your goals

Drop me a reply and I'll see if we'd be a good fit.

~ Sam

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