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Teaching Toolkit: Master Your Calories
Have you ever done the following:
– run your numbers on a calorie/TDEE calculator?
– had a body fat analysis done where it tells you how much you are burning at rest and while active?
– paid hundreds of dollars to a macro coach to give your “correct” numbers for calories, fat, carbohydrates, and protein?
But yet, at the end of the day, you’re still not sure how much you should be eating. Which means either the numbers didn’t work or you were unsure as to how to test them for accuracy.
Knowing how much to eat is difficult, which is why I have put together this self-guided toolkit. It will take you through the process of creating a good estimate of your calorie needs and checking the numbers for accuracy. I will be teaching you how to decipher all this information in a five-part lesson series with tons of great content, plus helpful resources.
This teaching tool kit will help you finally take control of figuring out your body’s calorie needs.
Learn how to:
– establish your maintenance calories
– take a deficit
– move from a prescribed diet (including approaches like prepackaged meals, carb counting, and point counting) to calories
– manage your maintenance calories when you hit your goal weight
– adjust your calorie needs as you age and your body changes
– change your calories based on your activity level
– test your calories numbers to ensure you are still working toward your goals an
I want you to feel in control of your future. I want you to be able to switch the numbers as needed and start to feel confident in knowing whether it is working.
My method will take you several weeks to accomplish. And it is not a way to get just one set of numbers for you today; instead, it teaches you how to know what your numbers are today and adjust them over time.
By accurately tracking your food intake and body weight fluctuations and learning how to assess that data, you will begin to make sense of your unique calorie requirements and reach your goals.
To paraphrase that famous saying, I am not giving you a fish to eat only for today, but rather teaching you how to fish so you can eat for a lifetime.
What do I get with the Toolkit?
A 20-page interactive PDF/Ebook filled with worksheets to support your learning and lessons that deep dive into topics like
- what is my fool-proof way to find your maintenance calories
- how to properly set up a calorie deficit to lose weight
- how to use calorie cycling to your benefit
- how to set up your calories based on your life and goals
- how to transition into calorie counting after leaving any weight loss program
- what are macros and how you can use them in your plan
- what to do if you are undereating and needing to increase your calories
- how to track your weight to know if you are gaining, losing, or maintaining
- and more!
- Best foods for fat loss and what food to eat to reach your goals
- Fear around maintaining and how to have the Maintenance Mindset while losing weight
- Zigzag your calories to make a deficit work for your lifestyle
- How to use your food scale for accuracy
- A foolproof way to find your TDEE and what you need to know about macros
- How to bring your calories up (if you are not eating at maintenance)
- I think I am in a deficit, but I am not losing weight. What should I do?
- How much protein should I be eating?
- What about the Carbs?
- Here’s why long-term diets are why you are not losing weight
- Moving from Weight Watchers to calorie counting
- Setting your goal weight
- How to transition into maintenance, find a maintainable weight, and what you can learn from other maintainers
Why did I create this toolkit and who did I create it for?
After years of seeing people struggle to figure out how many calories they need to lose/maintain their weight or how to transition from a specific weight-loss program to counting calories, I wanted to put something together that would let you be the master of your body and your unique calorie needs.
This is a system I have developed to help zero in on the numbers that will actually work for you. My system will allow you to test for accuracy and let you begin to feel in control.
I have seen people get multiple numbers from online calculators, their activity trackers, or body fat analyses and then get extremely frustrated when they don’t see results. Truthfully, those numbers are an approximation at best, and they are certainly not accurate enough to base your diet around them. Instead, we need to act like scientists and test our numbers for the best results.
Every human body is different. Metabolism is forever changing. For many of my clients and people that I help, there are so many factors that influence their calorie needs. One of the major factors is your dieting history.
If you have been on multiple restrictive diets in their past, then the numbers you get from an activity tracker, online calculator, or macros coach is not going to account for any metabolism issues that may have developed due to long-term dieting.
Activity level and health conditions can also impact our calorie needs. Somebody who has fibromyalgia may be the same body weight and height as another person and have to eat substantially less due to limited activity and/or medication.
On the flipside, I have had some clients that are in their mid-to-late 60s and spend all day gardening. Their activity tracker says they burned 3000 calories, but, unfortunately, that number is probably not accurate.
It is really tempting to take the numbers our activity trackers give us at face value, but my experience has been that most of these gadgets are individualized enough to account for our unique history, health situation, and metabolism.
If you’ve always struggled with your weight, eating disorders, or had periods of under-eating her over-exercising, your metabolism will not be the same “normal” person these devices are based on. The numbers they provide are theoretical—until they are tested for accuracy.
And that’s what this teaching tool kit will provide you: the opportunity to become a student of your own body. To learn what does and does not work for you and to help you make peace with this process. The more knowledge you have, the less you will need to depend on others.
Once you have completed the Master Your Calories Teaching Toolkit, you’ll also be better equipped to handle lifestyle change. As you notice changes over time, like decreased movement, increased activity, hormonal changes, or a desire to change your goals you will have the knowledge as to how to go about it properly, by changing your calories and testing if it is working for you.
This teaching toolkit gives you all the lessons you need to begin to figure your individual calorie needs and how to test and adjust them over time.
I am excited to deliver this information to you because I use it all the time with my one-on-one coaching clients, and I highly recommend these strategies to my community members. And now it is available for you, too.