Carmen works with Kelly. Three years ago Kelly was weighing her cottage cheese and eating it for breakfast.
"This woman is effin crazy." Carmen thought.
This morning, almost four years after the incident Carmen loves cottage cheese - not just for breakfast but any time she feels. And she logs every thing she eats and balances it on a monthly level.
Between the two dates Carmen and Kelly have worked dozens of hours of lifting weights and logging their macros. They started by aggregating their day so they could eat when they felt like. This quickly morphed into a skill of aggregating their week. 2,000 calories per day? That's a big too rigid, how about 14,000 for the week. Knowing that provides a weekly account of macros to spend too.
A couple years of doing that built a skill of aggregating their food to the monthly level. They have been doing that for a couple months with great success. Their bodies have stayed lean and they have ate the things they loves without guilt.
This is because "our fuck it mentality includes tracking."
Let me explain this.
For a lot of people dieting involves eating in a disciplined manner for a good amount of time followed by a fuck it moment where the foods previously avoided are eaten, often in excess and with abandon. After a fuck it Friday and Saturday people usually feel guilty and commit to getting back on track during the week. Five days of that is usually enough time for another fuck it moment to properly brew and need relief. And the cycle repeats.
Not only can this lead to some health problems stemming from weight gain but it wrecks the psyche of the person. Primarily because of guilt.
Every time you assess an eating choice as bad or naughty you create a little guilt with the assignment. If you don't have any system in place to check your assessment you take it to be true and beat yourself up. With a bunch of bad choices guilt mounts until you feel compelled to clean up your act for a bit. But what if the guilt wasn't warranted? Well that is what I've observed about a billion times in my working with people on their eating.
Track your weekends I suggest. The decisions you make that start the guilt train usually aren't that bad. Certainly not enough to warrant the assault you carry out on yourself in your mind. But you don't know that because you don't look any further. Usually it starts with a cocktail or rich food choice. "Ope, well I'm already bad, fuck it, I might as well be real bad" the logic goes. Had you pulled out the miracle tool in your pocket and entered what you ate you would immediately remedy the situation. You would learn that you simply had some more calories than intended. In this case it's only a big deal if you do nothing with that knowledge. Knowing you had 450 calories informs you so you can make a reasonable next eating choice.
"Oh shit, I'm higher on my cals than expected, I actually won't have that extra drink."
Or. And this happens all the time.
"Woah, that wasn't as bad as I thought. I can still have some more, I'll just be done eating after this meal."
Maybe even: "Nice! Why the hell did I never do this before? I used to feel so guilty about eating my favorites. Now I do some second grade math and haven't felt guilt since."
This simple action repeated over and over with every food you eat gives you a near super power. It allows you to control your body composition.
Carmen and Kelly both get comments : "You're in effin' crazy shape. How do ya do it?"