BURN THE FAT - Fat Burning Tips Newsletter
Brought to you by Tom Venuto & www.burnthefat.com
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In this issue:
* 2 Techniques to go from calorie clueless to calorie competent
to read this online or leave a comment, visit:
http://www.burnthefatblog.com/archives/2010/02/calorie_competent.php
Zhou,
Why is it that any time you hear the words "calorie counting,"
people start running for the hills?
If creating menus, counting calories and keeping a food journal
are research-proven, effective tools for nutrition education,
awareness, motivation and accountability (they are), then why
is there so much resistance to it?
One reason is because it's perceived as work and hard work
doesn't sell! Another reason is that skeptics say, "What about
intuitive eating?" "What about people who lose fat without
counting calories?"
Sure, you could choose not to count calories and eat what you
"feel" your body is asking for, but if you do, that's called
guessing. If you guess correctly and eat the right amount,
you lose weight. I would call that luck! Would you rather
roll the nutritional dice or bet on a sure thing?
Nutrition journaling and menu planning replace guesswork
with precision.
Perhaps even more important, they're also crucial parts of the
learning process to raise nutritional consciousness.
There's only one way to truly understand food and how it
affects YOUR body: You have to go through all four stages of
the learning process:
Stage 1: Unconscious incompetence
You are eating the wrong foods in the wrong amounts and
you're not even aware of it. (You don't know what you're
doing and you don't know that you don't know what you're doing)
Stage 2: Conscious incompetence
You are eating the wrong foods in the wrong amounts, but for
some reason, you now become aware of it. This is often because
of a "hitting bottom" experience or an "I'm not gonna live
like this anymore" epiphany. (You don't know what you're doing
and now you know that you don't know what you're doing!)
Stage 3: Conscious competence
You educate yourself and begin to eat the right foods, but
it takes a lot of thought and effort to eat the right things
in the right amounts. (You know what you're doing, but you
have to think about it and work very hard to make it happen
because you're using willpower and still learning)
Stage 4: Unconscious competence
You've made the conscious effort to eat the right foods in
the right amounts and you've counted calories and kept a
nutrition journal for long enough and with enough repetition
that these behaviors become habits and a part of your lifestyle.
(You know what you're doing and you do it easily and automatically
without having to think about it).
I think the concept of intuitive eating has merit. If we listened
to our body's true signals, I believe that our appetite, our
activity and our body weight would properly regulate themselves.
The problem is, in our Western, technologically-advanced culture
with an obesogenic environment, a sedentary lifestyle, social
pressure and food cues tempting us at every turn, our intuitive
bodily wisdom constantly gets short-circuited.
In our modern society, being able to eat by instinct and successfully
guesstimate your nutrition or trust your feelings of hunger and
satiety are not things that come naturally or easily.
The only way to reach that hallowed place of unconscious competence
where eating the right foods in the right amounts becomes automatic
and you truly understand YOUR body, is by going through the conscious
nutrition education process.
Two simple ways to "count calories" and get this nutrition education
you need are the meal plan method and the nutrition journal method.
The Meal Plan method
Create a menu plan meal by meal, with calories, macronutrients and
serving sizes calculated properly for your goals and your energy needs.
You can create 2 or more menu plans if you want the variety.
Then, simply follow your menu plan every day. Weigh and measure your
food portions to make your actual intake matches your written plan.
With this method, you really only need to "count calories" once when
you create your menus. This is a method I use and recommend in my
Burn the Fat Feed the Muscle program (www.burnthefat.com).
The Nutrition Journal (Food Diary) Method
Another way to track your nutrition intake is to keep a nutrition
journal or food diary, either on paper or with an electronic
device, software or website. This is more like "calorie counting"
in the traditional sense.
Throughout the day, after each meal, you log in what you just ate,
or at the end of the day, you log in all your food for the entire
day. The former is the best option, since people seem to get
really bad cases of "eating amnesia."
I recommend that you count calories and keep a nutrition journal
at least once in your life for at least 4-12 consecutive weeks
or until you achieve unconscious competence. At that point, it
becomes optional and habit (the unconscious mind) takes over.
You can come back to your meal-planning and journaling any time
in the future if you slip back or if you have a very important
goal you want to work on. It's a tool that will always be there
for you if you need it.
Counting, tracking and journaling is NOT something you have to
do forever. But if you're a beginner or if you're struggling
with excess body fat, there is no substitute.
Don't "wing it!" Trying to start your fitness journey or trying to
break through plateaus by guessing is a recipe for failure.
This is why my Burn the Fat, Feed the Muscle plan is a
by-the-numbers program.
I teach you how to set up menu plans by calories, protein, carbs
and fat and even make it no-brainer simple by providing plug
and play meal plan templates.
I teach you how to calculate calories, and then how to adjust
the on-paper theoretical calorie needs with your real-world
calorie needs, using a powerful weekly feedback loop method.
Learn more and be sure to listen to some of the success stories
(click the play button) at http://www.BurnTheFat.com
Train hard and expect success,
Tom Venuto,
Author of Burn the Fat, Feed the Muscle
http://www.BurnTheFat.com
Founder & CEO, Burn the Fat Inner Circle
http://www.BurnTheFat.com/inner_circle.html
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Subscriber Success Story of the week
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Tom, I just wanted to say about 17 months ago I was fed up with
always being the fat guy. I had always been fat and tried many
different approaches to try and lose weight, Atkins, Zone, low
calories etc. I achieved some success but always rebounded.
Last year, I hit bottom and decided this was it, I started by
searching the internet and came across Burn the Fat. I read about
it on your site, then searched around the internet to see what some
other folks had to say about it, and ultimately decided to spend
the $ for a copy of the ebook.
Probably the single best thing I ever could have done. I started
at 370Lbs and probably 50% Body fat. Currently I am at 265 lbs and
a 26% body fat. I lost over 100 lbs of fat and put on lean muscle
along the way.
My ultimate goal is to compete in a natural Body Building Contest,
I can honestly say that without this book I would have been lost
and probably pushing 400Lbs by now.
Aaaron Feinberg
See more success stories at:
http://www.burnthefat.com/testimonials.html
Have a success story to share? E-mail us at:
http://www.burnthefat.com/contact.html
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