Fat Loss 101 – Part 3: Food Journals, Calorie Counting and Satiety - FITNESS PAIN FREE

Fat Loss 101 – Part 3: Food Journals, Calorie Counting and Satiety

Part 1 HEREPart 2 HERE:

How important is it to count calories?  Should I just pay attention and follow my appetite?  How about emotional eating?  Should I eat only cottage cheese on Sunday through Tuesday, grapefruits from Wednesday to Friday and bacon on Saturdays ppt download for free?

Short Answer:  They’re all important.  Except possibly the bit about cottage cheese and bacon.  You really have to take it all into account, there’s no reason why we should be neglecting any of these variables.  It makes sense right?  Here’s how I go about it kostenlos apps iphone downloaden.

1. Keep a food journal for 2 weeks:

  • Write down everything you eat during those two weeks
  • Start learning how many calories each food includes
  • Take note of how many calories are in a serving and how large those servings are legal filme downloaden bezahlen.
  • Track the amount of calories you’re taking in on a daily basis
  • Take note of how hungry or full you feel throughout the day before and after these meals

2. Take note of the changes in your body after these two weeks:

  • Are you making slow but steady progress?
  • Are you visibly getting leaner, more muscular or losing 1/2 to 2 lbs per week?

For most people just eating the right foods at the right times is enough to start seeing a positive change in their bodies.  For others it might require eating a bit less throughout the day which is probably going to mean being hungry more often.

Using a food journal is an excellent way to begin seeing exactly how much food is right for you to start seeing the changes in your body that you want.  Once you get a hang of counting calories for these two weeks, determining how much food you should be eating in the future really isn’t too difficult.  After having kept food journals from time to time for years I have a great idea of how many calories are in each of my meals and have an idea of how much I need to be eating throughout the day for getting lean and mean.

The idea is that eventually you won’t have to consciously count all of your calories.

You should eventually have an idea of how you are progressing based on your previous experience in your food journal counting calories along with the signals your body is giving you (Am I hungry or full?)

3. Listen to your body – Satiety 

Satiety is the sense of feeling adequately filled  after a meal and no longer being hungry.  Our body has a nifty built in mechanism to tell us when to stop eating.  Unfortunately, years of our parents pushing the “clean plate club” has probably taught us to ignore the messages our body sends us and to continue eating when we don’t need to.

As John Berardi so elegantly explains it, there is a difference between emotional eating and eating when you truly have a physiologic need for food.  After eating a very satisfying salad and then walking past a cheese steak shop and smelling the delicious cooking foods I’m sure you could make the argument that your body needs a cheese steak.


Unfortunately cheese steaks, pizza and cake are always going to be something your body will want if it gets the temptation.  You’ll need to learn the difference between when you are actually full during a meal and the point when you continue eating just because something still tastes good.  This especially goes for the eat in moderation foods I spoke about earlier in the series.

Everyone is going to experience a degree of being hungry at times when trying to lean out.  Depending on your activity levels, training and genetics you may be more or less hungry then your friends when embarking on a journey to beach godliness.

A general starting calorie range of 1750-2250 calories for women and 2000-2500 calories per day for men is probably what you should be aiming for. 

I’m probably going to be making some people angry with this statement but I find that with the level of training that I do, if I eat anywhere below 3,000 calories per day I start losing weight.  For someone who is less active and trains less (I train like a madman so don’t be too angry at me) they might need to be slightly under these recommendations.

Ultimately a mix of counting calories, listening to your body’s signals of satiety and feedback from the way your body is changing (or lack of changing) will be the guide for how you’ll need to tweak your diet to make optimal progress.

Give these recommendations a shot and then get back to me!  Please let me know about your past experiences with diets!  I love to hear about all of the latest diets!  

Yours in Ripped Abs,

Dan Pope

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