When it comes to weight loss, the Minimum Effective Dose is to control calories in and calories out.
You do not need to track them, but you do need to be aware of them.
Although the principal of controlling calories by eating less and moving more, is very simple, we all know that there is a lot of other things at play;
- Social Events
- Social Constructs
- Peer Pressure
- NEAT differences
- Differing metabolisms
So, a lot of different things to take into consideration.
However, unless you have a medical condition and you can be tested for these, there will be a way for you to achieve weight loss by adjusting your caloric intake.
This will always be the major player.
Other things that can really help with weight loss are:
- Fruit and Vegetables
- Moving Daily
Protein – not just food that is marketed as having ‘protein in it’ but foods that are mainly protein.
Foods like meat, fish, whey protein, tofu and tempeh, protein bars that are 20 – 25g protein per bar.
Lower fat dairy is good also but be careful of the higher fat foods that come with a lot of calories.
Look out for some of the newer Greek yogurts and things like quark which are very good sources.
Protein is very helpful for keeping you fuller for longer and for maintaining muscle during weight loss.
Fruits and Vegetables – These can also be great for keeping your appetite at bay as you can eat them in high volume.
The more you bulk out your meals with fruit and vegetables, the less room you have for eating other things.
Moving Every Day – I’m not talking about formal exercise here;
Going to the park with the kids, taking the stairs, getting out for a walk, a bike ride, being generally more active.
These things combined will have a bigger impact than a few visits to the gym.
Sleep – This is very, very important.
If you do not recover you will not burn fat.
If you are tired you will crave sweet snacks to replace energy and the kick of dopamine if gives you.
So sleep well and you will retain more muscle and eat fewer calories.
Calorie control then, is the Minimum Effective Dose, so when things get tough or busy, just think about things you can do to maintain that.
Do not make the mistake of thinking you must be 100% compliant on everything, all the time – even calories.
Remember, if you can be consistent 80 – 85% of the time, you will get results.
The mistake a lot of us make is to have a slip up and then to go into ‘fuck it’ mode and sabotage ourselves.
Avoid the ‘all or nothing’ mindset.