Wellness Diaries #4—Stop eating less, start eating right 🍽️
For too long, we’ve been told that losing weight is about one thing: eating less. But here’s the truth: it’s not about eating less—it’s about eating the right things.
Which of these plates looks most like what you usually eat?
A) Grilled chicken with roasted veggies | Around 350 cal, 35g Protein, 10g of Fat
B) Chicken Nuggets with Fries | Around 600 cal, 25g of protein, 25g of fat
Just because you add some greens & chicken to your plate doesn’t automatically mean you’re eating right.
While these meals are both home-made & share some similarities, Meal B is loaded with fried components, low in fiber, and lacking essential micronutrients. Plus, it’s significantly smaller in portion size yet still contains 250 extra calories—mostly from fat.
Now think about it. If you ate a meal like Meal A three times a day, that’s only 1,050 calories, leaving you plenty of room to add a fun treat while staying on track!
What we hear from almost every client when they first come to us.
"My meals are pretty healthy and I am an active person, so I don’t get why I keep gaining weight. I’m doing everything right, but at my age, it just feels impossible."
"I’ve always been careful about what I eat. I stick to healthy foods and make good choices, I don’t understand why my body isn’t reflecting all the effort I put in."
Then, we ask them these 3 questions:
1) Are you including at least 300g of fiber-rich vegetables (like broccoli, spinach, peppers, or zucchini) in your main meals to support fullness and digestion?
2) Are you prioritizing slow-digesting carbohydrate sources such as sweet potatoes, quinoa, oats, and brown rice to maintain steady energy levels?
3) Are you consistently reaching your daily protein target with high-quality sources like lean meats, fish, eggs, Greek yogurt, or plant-based alternatives?
What's their reply?
"Hmm... I don’t really track anything, but I make sure to fill my plate with healthy foods."
"Protein is definitely something I struggle with."
Just because you're eating healthy foods doesn’t mean the rules of thermodynamics don’t apply. You still need to pay attention to what’s actually on your plate.
A message from Karla, Founder & Head Coach
I want you to know that your journey isn’t just important to you—it’s important to me too. Helping people feel strong, and confident in their bodies is my passion. You deserve to enjoy food, feel good about yourself, and reach your goals without stress or confusion. If you’re feeling stuck or unsure, you don’t have to figure it out alone—I’m here for you and ready to help!
