Your nutritional audit – The best way to lose weight18.06.20
Starting any journey can be somewhat of a daunting one. And finding the best way to lose weight is no exception.
In most cases, we have to change more than one part of our lifestyle in order to achieve our desired goal. We can easily fall into the ‘I can’t be bothered’ trap. Or ‘I’ll do it tomorrow’.
Why do we do this?
Well, changing habits is hard!
I’m sure most of you have faced the dilemma of not knowing where to start. The what’s, when’s, and why’s of change can turn off even the most motivated of you.
Of all the changes that must be considered for losing weight, nutrition is often the hardest to understand. A day doesn’t go by when we don’t hear about calories, diets, and what foods are healthy. Or not!
So how do you know where to start? At KBK, we understand that it can be difficult to coutn calories and make sure you get the right levels of nutrition in your diet, especially when you’re trying to lose weight. Our KBK Get Lean meal plan is designed to take the stress off you; sending you three meals a day, six days a week, for hassle-free healthy eating!
To better understand the best way to lose weight through diet, there are a few questions and exercises that I have used with clients over the years with great success, and I’m going to share them with you in this article. But before I do, there is one thing to understand when it comes to food. There are no ‘good’ or ‘bad’ foods when it comes to health and losing weight. It’s true!
what does healthy mean?
Each person could define “healthy” differently, depending on what it means to them. Well, The World Health Organisation defined health as “A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
Read that again. A state of physical, mental, and social wellbeing. With that in mind let me give you an example of why I believe there are no good or bad foods when it comes to health.
I want you to imagine your favourite food or drink. This could be chocolate, ice cream, wine, pizza. Anything. Visualise it as I hand it to you for you to eat or drink right now. You take that first bite or sip. When you do this, how do you feel? You feel good, right? And feeling good is good for your mental well-being.
Is this part of the WHO definition of health? Absolutely.
Does it mean the food is healthy for your body? Not necessarily.
So, you can see that the food we eat can have a benefit beyond just their calories and the potential to expand or reduce our waistline.
Losing weight is about creating a calorie deficit
If you have read any of my other articles on the best way to lose weight, you will have noticed that I mention calorie deficit on more than a few occasions. I want to make it very clear. There are NO magic pills, coffees, rubs, scrubs, or shakes that will result in weight loss. For you to lose weight, you must burn more calories than you take in. Simple.
Is it the chocolate bar that stops you from losing weight, or forces you to put on weight? No. Is it the fact that those calories combined with the rest of your daily food, combined with low movement? More than likely.
However, with that being said, weight loss can be achieved while enjoying a little of what you like. They contribute to both your mental AND physical health.
Now that you understand this a little better, it is time to get your nutritional audit underway.
If you have ever undertaken your own nutritional audit, you will often focus on your daily food intake. Pretty much, this is just tracking the meals and snacks you eat over a 24-hour period. Now, while this is important, it is only a small part of planning nutrition for weight loss.
To find the best way to lose weight, we must understand our habits better. Not only can we hit our weight loss targets quicker and healthier, but in most cases save some money!
Audit part 1 – Eating out
Remember the definition of health? Well, eating out can certainly be great for your social health. It is where friends, family, and work colleagues come together to enjoy each other’s company over the foods (and drinks) we like. We share memories, laughter, good times and bad over food. We also share calories!
You can be almost certain that most restaurants will use copious amounts of butter and fats to help make your food extra tasty. From mashed potatoes to vegetables, butter is used to help enhance flavour.
What does this mean? Extra calories in your meal.
I want you to ask yourself the following questions.
- How often do you dine out with work colleagues?
- How often do you dine out with friends and family?
- Almost every day
- 5 to 6 days a week
- 3 to 4 days a week
- 1 to 2 days a week
- 1 to 2 days a month
- Once or twice a year
Understanding how often you eat out is vital. As I mentioned, the extra calories in your restaurant meal can add up, especially if you dine out more than a few times a week – making losing weight even harder.
When restaurant visits are not acknowledged or factored into your weekly calorie intake, they can very easily tip you out of that all-important calorie deficit.
Tips to help with eating out.
This simple process will allow you to keep social eating as part of your new health and weight loss regime while understanding better the food you eat.
- List the three restaurants you eat at the most.
- Research the menu to find the best meal options that won’t take you off track
- When visiting the restaurant, enquire about cooking methods and if there is any added butter or fats. If needs be, request a reduction in how they are added.
- Stick to the main meal. It is very easy to turn one course into three. A typical 3-course meal can quickly add up to between 1,500 and 2,000+ calories!
Audit Part 2 – Budget
When we want to lose weight, we often believe that calling upon services like meal prep or purchasing fresher ingredients can be expensive. However, when we look at our weekly budget, we find that allocating funds to weight loss eating is far easier and more affordable than first thought.
Here are your food budget questions.
- What is your weekly spend on supermarket food?
- What is your weekly spend on meals out?
Tips to help with budget
Once you have written down your total weekly food spend, you can now begin to make more informed decisions over what methods of daily nutrition to help lose weight will be best for you. You can now weigh up the pros and cons of the different options available to you.
At this point, you may look at engaging in a meal prep service likes ours here at KBK, which offer full meal plans (three meals a day, six days a week) for between £10 and £20 a day. We have outlined a number of benefits to meal prep in previous blogs.
Here are some tips to help you save some pounds both in your pocket and from your waist!
- Research local supermarkets for the best deals for your chosen foods
- Reduce your social eating (eating out at restaurants)
- Consider a meal prep delivery service. The fixed cost and convenience are great for building weight loss momentum.
Audit part 3 – Nutritional ability
Understanding the food that you eat, even on a basic level, can do wonders for weight loss. Knowing your protein from your fats, simple carbohydrates to complex ones can be the difference between making great progress or not.
Answer the following questions.
- How competent are you in the kitchen?
- If I pointed to a food in your kitchen, would you know if it contained mostly protein, fat or carbohydrate?
If the answer to question 1 is ‘not very’, or ‘beginner’, you may want to look at meal prep as a great way to start your weight loss journey.
How you answer to question two is also extremely important.
Ignorance when it comes to what is on your plate is a fundamental reason why many people struggle to lose weight. I have covered some of the nutritional basics on a previous blog. It will give you a fresh understanding of how important the food you eat is to not only achieve weight loss. But to improve and maintain physical, mental, and social wellbeing.
To lose weight, Know your habits
Building momentum in any new journey can be challenging. As a result, when it comes to weight loss we often feel as if we must remove all of the things that make us happy.
As we now know, mental health plays just as much of a role for weight loss as just eating and exercising. By auditing our daily and weekly nutritional habits we can start to lay the foundations for more informed change.
From eating out, to eating in; by acknowledging your level of competence and levels of spending, you are better placed to make the right decisions to lose weight successfully.
If you are interested in filling in the complete lifestyle audit that I give to every client, follow the link and find the best way for you to lose weight. Or, if you want to see KBK’s range of hassle-free nutrition plans, then take a look at the meal prep to find the right one for you.