When it comes to sticking to my calorie target without feeling hungry, I discovered some helpful swaps. I realized that red meat, which I love as a Brazilian, is often high in fat (a 4oz steak contains around 200 calories and 10g of fat). Chicken thighs are also quite fatty (about 185 calories per thigh and 12g of fat). This doesn’t mean I can’t eat them, but I have to balance out the calories in other ways. For example, I can have a smaller portion of chicken thighs in a salad and add low-fat cottage cheese (half a pot is about 110 calories and 2.7g of fat) or a can of tuna (120 calories and 1g of fat) to make the meal more filling. I also realized that consuming too much “healthy” food can add up. Olive oil, for instance, is good for us but contains about 120 calories per tablespoon, so using too much can turn a salad into a high-calorie meal. This lesson was really useful.
Tracking and sending pictures of my meals revealed that I tended to overeat at dinner time. Although I ate relatively well throughout the day, I would feel really hungry at dinner and have a large portion. My coaches advised me to have a healthy snack at around 4pm, such as 150g of zero-fat Fage yogurt with berries (about 100 calories), which contains protein that keeps you full. This allowed me to have a lower-calorie dinner because I wasn’t starving.
One significant lesson my coaches taught me was that calorie tracking is crucial, but the source of your calories matters the most. I needed to increase my protein intake as it is the most filling. Carbs weren’t completely restricted like in many other diets – which is great because I need them for energy – but I had to be mindful of the quantity. If I wanted a carb-based dinner, I would go for chickpea or lentil pasta.
By November 2022, after six months, I achieved my goal weight of nine stone (58kg), and I’ve maintained it for almost a year now. When I reached my goal, my coaches increased my calorie intake, and I now consume around 1,900 calories. I continue to count calories and track my meals every day, but during the week, I tend to eat a very similar diet, making it easier.
Losing weight has made a tremendous difference in my life. During my journey, I was going through a divorce, and the support I received from my coaches was invaluable. Having something to focus on was crucial. Now that I’m back to where I want to be with my body and weight, I feel much more confident – which is definitely a bonus now that I’m starting to cautiously date again.
But, more importantly, I believe that prioritizing healthy changes has been a significant role model for my kids. They see me making mindful choices and nourishing my body with things that naturally support it, while still enjoying my food. I have so much more energy to play and be fun, which makes me a better mother. I’ve learned that taking care of yourself is essential before you can genuinely take care of everyone around you.
