Composition ID Washington DC client, Mary Emma, designed a sustainable, effective approach to nutrition after gathering data about her specific metabolism. Read on to see how she is able to work towards her health goals by following a tailored nutrition plan and still prioritize a balanced lifestyle.
What diet/nutrition plan have you been following and for how long?
Simple calorie-counting based on my Resting Metabolic Rate for 2 1/2 years
Describe your results/progress to-date.
Using my RMR, as assessed at Composition ID, I’ve worked to determine what a caloric deficit looks like. I build out meal plans to make sure I’m receiving sufficient protein, enough carbs to help fuel me through workouts and healthy fats. It’s taken lots of meal prepping and tracking, but I have lost about 55 pounds and about 11% body fat over the last two and a half years.
What’s the biggest challenge you have faced while following this plan?
First and foremost, I realize that this weight loss is not fast. Sometimes I also experience plateaus and will go weeks without losing weight, and have to take a hard and honest look at my diet (am I sneaking in some mini candy bars during the work day and not tracking them?). But I’m comfortable knowing that I’m learning sustainable, lifelong healthy cooking and eating habits. I have taken “pauses” in tracking for a few months at a time, and did not gain any weight back during those periods.
What advice do you have for others interested in this plan?
The internet can be a great source for new recipe ideas! I am always looking to Instagram, Pinterest and blogs for new recipes that I can tweak and make my own, whether it’s changing the type of starch, using less olive oil, or just reducing the portion. It’s also worth investing the few dollars a month in a food-tracking app that helps you analyze your nutrient breakdown and make sure you are hitting your macronutrient goals. I also try to remain flexible and don’t consider anything to be “off-limits.” If I go to a Happy Hour and am hungry, I will treat myself to an appetizer but may not get a drink. Or, if I am planning to have a few drinks, I’ll adjust my diet accordingly throughout the day. At the end of the day, it’s possible to remain in a caloric deficit and still enjoy yourself.