One of the most common questions I receive is, “How much should I eat to lose weight?”

It's a great question because, after all, we need to burn more calories than we consume to shed those extra pounds. But it's a balancing act. If we overdo it and cut calories too much, our body's hormones can send hunger signals to our brain, prompting it to start storing body fat. Not the ideal scenario.

The good news is, you don't have to weigh and measure your food or count calories. Instead, one of the best principles to control calories without getting into the nitty-gritty is to focus on foods that offer higher density with fewer calories. In simpler terms, make friends with fruits and vegetables.

Let's break it down with a little comparison: A Big Mac contains 550 calories and weighs just under half a pound. On the other hand, a large apple also weighs about the same but contains only 150 calories.

Now, consider this: What's going to keep you feeling more satisfied – 1 cup of grapes or 4 Ritz crackers? Both come in at around 70 calories, but the grapes weigh 150 grams, while the crackers weigh a mere 13 grams.

Can you see why it's so easy to consume a whole sleeve of Ritz crackers?

The simplest way to leverage the power of calorie density in your favor is to include fruits and vegetables in your daily meals. Each meal should incorporate one or the other – or in a perfect world, both.

This approach ensures you fill up on nutrient-dense, lower-calorie foods, helping you stay full for longer and reducing those nagging between-meal hunger pangs.

If you have any questions or need assistance implementing this strategy, feel free to reply. I'm here to help you every step of the way.

Colin

P.S. If you would like some help achieving your goals this fall there are few ways we can help…