The 5 steps for permanently dropping a couple of kilos – Step 3

written by Natalie Jewell
28 - 7 - 21

A focused plan.
Focus and simplicity, once you get there.. You can move mountains.. Or in this case a couple of kilos.

So far, we’ve already got some pretty good momentum by thinking about our PURPOSE and reasons for change and understanding your OWN numbers on the calorie expenditure (how much energy we need and use) front.

So for STEP THREE, it’s time to gain some awareness of what our current intake is and to create a plan of action for our calorie intake (how many calories we consume) and this can definitely be assisted with a little tracking of your normal(ish) eating patterns including portions, foods, frequency etc. I couldn’t imagine anything worse than documenting everything I eat (there’s a lot of it) for the rest of my life.. but if we can gain a better association between the energy we are taking in with our dietary behaviours and where that fits with our targeted caloric range to be in a deficit.. then definitely!

This isn’t obsessive, it’s considered.

There are HUNDREDS of food tracking options online to help simplify calculating your calories associated with all of your intake. Be sure to check out or

…and remember, we are just trying to gain AWARENESS of the energy you are taking in with your regular dietary behaviours.

Once we’ve got this information and have a better idea of energy consumption in relation to our targeted range, now we can create a plan of action!

So, let’s start with Monica!

-> She has an estimated BMR at 1270 calories without including activity or general daily movement.

-> By using the predictor on the calculator website we calculated her BMR PLUS activity and daily movement = approximately 1580 calories. Let’s make that 1600.

-> Now we aim to be in a deficit to get things moving in the right direction and we have suggested a 10-15% deficit.

Targeted range for Monica based off her lifestyle is calculated 1360-1440 calories.

Then we ask Monica, when does she normally eat?

Breakfast, Lunch, Dinner, Morning coffee and afternoon tea snack.. dessert every night on a day that ends in Y.

So now, we can create some calorie targets that Monica is going to aim to fit her dietary preferences into.

She MAY need to choose some different foods, she may need to alter portion sizes.. she may need to have a strategy for the erratic eating when not hungry that happens during every Melbourne lockdown.

Here is an example of calorie targets that would help Monica with meal creation.

Breakfast – 300-325
️Lunch – 400-425
️Afternoon Tea – 100-125
️Dinner – 500-550
️Dessert – 100-125

The thing to remember here is we don’t eat calories.. we eat food that provides calories.

The other important thing to remember here is that when we look at fat loss, the primary objective is to get into an energy deficit.

A pretty damn close second objective in our eyes, is to maintain health and vitality through eating better quality and nourishing foods more often.

That way we FEEL better and if we FEEL better.. We make BETTER decisions and can implement the desired behaviours more willingly

ACTIONS for STEP THREE for those that would like to play along.

1. Track your food intake for 4-7 days to see what a “standard” week of eating would look like. How can we know where we’re going if we don’t know where we’ve come from?
2. Compare this to your energy expenditure (calculated in STEP TWO). Remember, we are ONLY interested in a calorie deficit for FAT LOSS if that was part of our purpose and desired outcome.
3. Have a think about your normal eating patterns if you have them. Some people love breakfast, some people like two breakfasts (that is me..), some people like to not eat lunch. This will allow you to get a visual on your targeted calories throughout the day and how it all fits.
4. Create a targeted range for your calories and map out what a ideal day should like.

Once you’ve done your 4-7 days of tracking, you’ll be able to compare your regular intake with your “ideal day” and start decide what pieces need to be moved or changed to create a positive change.

Additional notes:
-> We are recommending a SLIGHT deficit here rather than sacrificing your smile because you’ve read the latest Cosmo on the power of a diet that only has Grapefruits in it.
-> We are also interested in maintaining a decent training regime that allows us to build fitness attributes to maintain and increase our muscle mass and feel all of the GOOD that comes with consistently training. This requires adequate energy so you’re not running on empty.
-> The other thing to remember, is that targeted range is a TOOL based on some accurately estimated numbers and that the above numbers for Monica have nothing to do with your own individual numbers.. unless randomly your name is Monica, you’re 38 years old, 59 kilograms and 169cm tall (these numbers were made up in case you check them).
-> Your BMR is calculated using your gender, height, age and weight.. that it will change over time as your height, age and weight change. Your energy expenditure and N.E.A.T (non-exercise activity thermogenesis) will and can be varied greatly with ACTION.

And if tracking wasn’t your thing and the numbers remind you of doing year 10 calculus.. simplify.

Eat mostly vegetables with some protein and fat more often than not and avoid eating foods that aren’t on the “eat regularly list” regularly. Simples.

Natalie Jewell

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