Dieting is a Progression.

August 13, 2012

Dieting is a progression just like exercise. You don’t go into the gym expecting to a run a 7-minute mile! You practice every day and you improve every week. For many (including myself) a 7-minute mile is very extreme. It will probably take me a good year to train to achieve something like that – but this type of perspective is what you need when wanting to follow an extreme diet.

Dieting is about progression.

I often tell people to slowly reduce their caloric intake when trying to lose weight. Most people go from eating 2500 + calories a day to eating just 1000. Not only is it unrealistic long-term, but eventually your body will plateau and I never recommend eating less than 1000 calories a day. You need calories for energy and regular organ functioning!

When I give birth, I follow a dieting progression that works for me every time. I start off by not eating as ‘bad’. When I say ‘bad’ I mean avoiding anything fried, buttered or full of sugar. When I’m ready to be on a program, which is usually around the time I can start working out at six weeks post-labor, I start to write down what I eat. Usually I’m consuming anywhere between 1900-2300 calories. Since I usually breastfeed, I try not to limit my consumption too much. I aim for around 1800-2000 calories for the first few weeks. By just dropping 300-500 calories I lose an average of 2 pounds a week in the beginning. When I start to plateau, I may drop it to 1600-1800 calories. Sometimes I play with my macronutrient ratios. Bottom line: I never underfeed my body. It’s important to give it enough fuel to sustain itself and sometimes a bit less to be challenged enough to get to a weight loss goal or just a little more to gain muscle and mass.

I never go below 1200 calories.

My point here is that I don’t drop my calories immediately. It’s a progression. It changes as I plateau. This ‘slowly but surely’ approach works for me mentally and physically.

For example. When I start incorporating a healthier diet I start by excluding the snacks. I try to eat every 2-3 hours with meals consisting of 300-400 calories each. Snacks means no more finishing my son’s peanut butter jelly sandwich, drinking a soy latte on the run or sharing a fruit snack with my son. My meals aren’t perfect either. In the beginning I still eat on the go and buy fast food when I’m busy. Of course, I have a list of things I usually get. I get grilled  snack wraps and Mc Donalds, grilled chicken fajita pita with no cheese at Jack n the Box and Chicken Burrito Fresca style at Taco Bell. See! I know what to order! But, in the long run, it’s better to be cleaner on my diet. Everything I order usually has loads of sodium. In my next phase I try to incorporate more protein and complex carbohydrates. When I can master eating regularly and eat somewhat healthy meals without snacks, then I start playing with my foods. Most recently I started eating only protein and vegetables for dinner. For breakfast I began consistently eating egg whites and oatmeal – I feat that took months to finally master. Before I used to eat on the go and consume a protein shake and cereal. I know that my body needs something more substantial so I’m proud of my most recent commitment to spending five minutes making eggs and heating oatmeal!

Eating is a progression. You can’t go from eating fast food to eating chicken and broccoli all day. It’s not natural or long term.

My best advice for people who want to make a complete lifestyle change (because that’s what we all want, a new lifestyle, which creates a new body!) then you must take it one step at a time. It’s not a miraculous journey, it’s a journey that takes patience, understanding, progression and time!

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The last phase of my diet progression usually involves me pre-planning my meals in tupperware containers. Now that’s hardcore!



  • Reply Delmi December 9, 2012 at 4:39 am

    How long do you breastfeed for?

    • Reply Maria Kang December 9, 2012 at 5:12 am

      Throughout my 3 pregnancies I nursed anywhere between 3-6 mths

  • Reply yaffa zagia January 17, 2013 at 12:39 pm

    i want to get exercises and articles to my e-mail

  • Reply Malah February 1, 2013 at 4:54 am

    Do you add anything into your oatmeal? Id love to move away from my tablespoon of butter and brown sugar very soon!

    • Reply Maria Kang February 1, 2013 at 5:00 am

      I currently eat the low-sugar (brown sugar flavored) oatmeal…so I don’t add anything to it. If it was plain I add a few dried cranberries.

  • Reply Tiffany March 15, 2013 at 10:21 pm

    I am one who uses a fitness app and went to 1200 cals. For the las two months iv platued and don’t know what to do. I exercise twice a week doing an intense MMA class, lift weights 3 times a week and do HIIT for 50 minutes 3-4 times a week. Should I up my cals? I’m petrified of gaining weight as nice lost 125 lbs to date and just don’t know what to do. I feel stuck. I don’t eat my exercise cals back an wear a HRM too. How do I determine what I should be eating cal wise?

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