Fat Loss That Lasts - Day 2

Nutrition with Nicole

Welcome to Day 2 of the Fat Loss That Lasts miniseries!

I’m Nicole, your online Nutrition Coach.

You can learn more about me, and the work I do, here.


“But don’t I need to count calories/track macros/measure my food in order to see progress?”

Absolutely not.

You’ve been taught that you need these external measures of control because diet culture is a soul sucking monster that teaches us to be strict and restrictive by following a set of rules. This works (they all work) but for how long? Two days, two weeks, maybe?

Keeping a food journal and tracking your intake can be helpful as a short-term tool, but unless it’s something you want to do for the rest of your life, it’s not sustainable (and your results won’t be either - yikes!)


Learn to listen to your hunger and fullness cues.

And you will create bigger, better, and more lasting progress than any external mechanism will. My clients and I work a lot on identifying the difference between true hunger and emotion-driven hunger, because if our bodies are saying, “I need food”, it’s in our best interest to listen, but if our brains are saying, “I need food”, it’s in our best interest to ask WHY.

True hunger - physiological hunger, when your body is signalling a need for fuel (e.g. belly growling, brain fog, etc.)

Emotion-driven hunger - you’re bored/stressed/lonely and looking for something to take your pain away in the fridge.

Today’s ASK: Try differentiating between the two as you go throughout your day and see what you learn. When you identify true, physiological hunger, feed it! If you’re not hungry for food, try to dig deep and identify what it is you’re really hungry for.


The next step (for those who want to earn extra credit) is to stop when you feel satisfied. Not full or overly stuffed, but satisfied.

Learning to trust your body and look inward, listening for when you’re hungry and satisfied can be one of the most powerful tools in your sustainable fat loss toolbox.

“But won’t I blow it if I’m not counting my calories?” No. When we take away the rules and the restriction that urge to “cheat” goes away. Think of it this way – if I told you that you could eat ice cream every day, would you? Maybe initially, but then knowing that you could have it whenever you wanted would make the ice cream less appealing and you’d only choose to enjoy it when you really wanted it.

Setting a rule or restriction around a certain food trains our brain to crave it more. Funny how that works isn’t it? Give yourself permission to eat according to your hunger and fullness cues and you actually eat less than if you tell yourself you “can’t” or “shouldn’t” and end up eating more.