Question of the week: Can I eat carbs and still lose weight?
YES! You can! But hear me out…
Carbohydrates, when chosen wisely, can be an essential part of a balanced and sustainable weight loss plan. Complex carbohydrates like whole grains, fruits, and vegetables provide vital nutrients, fiber, and energy while promoting a feeling of fullness.
When these foods are consumed in moderation and combined with a calorie-controlled diet and regular physical activity, carbohydrates can help regulate blood sugar levels and support a consistent energy supply. This makes it much easier to maintain the calorie deficit required for weight loss.
The key? Focus on nutrient-dense, unprocessed carbohydrate sources and be mindful of portion sizes.
Speaking of “portion sizes”…
Have you paid attention to them lately? You’d be surprised at how quickly they grow without you realizing it. But if you’re watching your caloric intake, you’re probably logging your food choices throughout the day. I’ve had many clients tell me that even though they’re logging, they’re not losing weight.
“Are you aware of your portion sizes?”
“Oh yes.”
“Do you weigh your food?”
“Um, no. I feel pretty confident about how much is in a serving.”
This is where the disconnect begins.
There are 3 types of people I’ve come across when working with folks trying to lose weight:
1. Super intense, type A, logs all foods, drinks, condiments, etc. They weigh every kernel, grain and oz.
2. Full intentions on going ‘all in’ but gets a little weird about being so restrictive. Will do it for a few days then lose all interest.
3. Not committed, forgets to log, accidentally has cheat days… several days in a row. Blames their weight gain on slow metabolism, spouse, kids and work.
Which one are you?
I must admit, I’m #2. Every now and then I’ll log for a few days or weeks and then I get cocky and decide I don’t need to log anymore. I’m an expert now after a few days, riiiiiight??
But truthfully, if you practice what you’ve heard me preach for the last few years (.74-1.0g protein/pound body weight, good fats in moderation, cruciferous veggies and seasonal fruits – especially berries – and not restricting yourself so much that you’ll crack and binge, you’ll do much better. Sometimes the mental side of the practices required to be healthy and well can work against you. So how do you make it work FOR you?
Decide now to make better choices in your food selections.
Understand what a deficit means for you as an individual.
PLAN your week! This is huge.
Don’t worry about past trials and errors – learn from them.
And one more practice that helps tremendously… support from your friends and family and an accountability partner.
If you need someone outside your circle to do that for you, this is where I come in! It’s what I do as a health coach, and I love this piece of my daily practice!
So go ahead, eat your (complex!) carbs! Eat the foods you love in simple moderation and practice gratitude every day for the body you’ve been blessed to care for.
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Love you guys! Fill me in on your progress to becoming your best self!
Coach Ditty
