Now that you are part of the Permanent lean body transformation program, I want to make sure I am helping you avoid most dieting mistakes that can be done without even realizing.
We are creatures of habits (I keep saying that for quite a while now).
- Brushing your teeth in the morning is a habit.
- Eating at certain times is a habit
- Even smoking or drinking can transform into a habit if we keep doing it consistently
But you are here to learn positive habits that will drive you towards your permanent lean body transformation.
And one of the most important habit to learn is to correctly track what you eat and how you train. This is crucial for your long term success. Because in case there’s a dieting roadblock, then you’ll know that your diet was in check, and we’ll look at something else.
Through my years of studying nutrition, coaching people to reach body transformations, I observed a constant trend: Most people don’t correctly track their caloric intake. What do I mean when I say this?
Most people have the impression they are accurately tracking their caloric intake when in fact, they are underestimating how much they eat. And this is one of the main reasons why diets fail. And also one of the main reasons why the same people can’t go over this problem and end up quitting dieting. In the end, regaining all the weight lost back.
Because I want you to be different and go through this body transformation program with as less problems as possible, I have a strategy I want to share with you. It’s mostly mental.
It is well established that people, on average, don’t accurately report their caloric intake (1). Most people actually under-report their caloric intake. The specific under reporting seems to be mostly based on different factors like income, weight, gender, education and even various psychological characteristics (2-6).
The degree with which people underreport how much they eat is quite huge. In one study (7), people underreported their caloric intake with 764 calories every day. Can you imagine that?
If you think about it, in just 7 days they add up to 5348 calories. That’s like almost 1.5 pounds.
So these people thought they were into a caloric deficit when in fact their behaviour was controlled by their eating and reporting habits so they failed to accurately track what they were eating.
What’s worse is that underreporting seems to get out of hand everywhere.
Another study found that even if you pay people, they don’t actually report their caloric intake correctly (8). They will still under report their caloric intake even if they know that their caloric intake will be verified (9). Imagine you or me, in the comfort of our home. We will surely under-report our caloric intake if we are not careful with what we eat.
In some restaurants, and some commercially available processed foods, the labels can show 8-18% more calories than what is indicated on the label (10). Certain items can have over 200% more calories than what are measured on their label. Imagine that. You can eat a candy knowing that it only has 100 calories, when in fact, the real numbers can be closer to 200 (10).
As I’ve said, this is mostly a mental lesson.
I want you to think about the issue of correctly reporting your caloric intake. It’s not that you are not doing it right. It’s about getting it wrong and not even realizing it. I want you to avoid that. I want you to know exactly how much you eat, and be able to make adjustments so you can progress constantly.
Every time you track your caloric intake, make sure to use a digital scale or at least make sure you know the exact measurements of your cups or instruments used to calculate the weight of the foods you eat