A quick reminder… {{contact.first_name}}

Hey

A quick reminder...

To lose weight, you’ll need to consume less calories than your body burns 

To maintain your weight, you’ll need to consume the same calories as your body burns

To get an idea of what your body burns, go online and calculate your TDEE (Total Daily Energy Expenditure)

It refers to the total number of calories your body uses in a day.

This includes:

• Basal Metabolic Rate (BMR): energy used just to keep you alive (breathing, heartbeat, organ function)
• Physical activity: exercise and everyday movement
• Thermic effect of food: energy used to digest and process what you eat

This is the breakdown you will see mostly online by fitness coaches. 

My method is different… I don’t count calories… I never have. 

It’s doesn’t mean it’s not valuable, I just haven’t used calorie counting before. 

But here’s what I do that has worked… I eat 80% of my foods from foods that are nutrient dense, so they keep me full for longer and reduces cravings..

Highly processed foods increase cravings… 

Once you eat a donut, you’ll want another.

Once you open a pack of plantain chips, you’ll not stop until the pack is empty.

But after eating beans, your stomach is locked for a few hours… 

I think counting calories can lead to an unhealthy relationship with food but I also think it can be helpful to have an idea of how much calories are in your staple foods (foods you eat often, at least 3 times a week). 

So I recommnd you do a quick research of your staple foods to give you an idea of what you are eating.

So… What’s your body goal? 

Weight Loss?

Weight Maintenance?

Bear the two statements I mentioned at the top… 

I bet you, eating 80% whole foods is the answer to weight loss and weight management without stress… 

Here are some 4 simple adjustments you can make this today!!!

1) Eat white rice less and sweet potatoes more 

2) Replace your cereal, milk & sugar for breakfast with eggs & greek yoghurt 

3) Drink sodas and juices much less and water a lot more

4) Drink smoothies less and eat whole fruits more 

Hit the reply button if you have any questions for me...

Until next time, eat well, move often, and smile plenty. 😄 

Tochi Okafor