Kerisma Vere's Blog - Posts Tagged "weight-loss"
Tracking for Weight Loss
Well apparently I need to share about this because it has woken me up at 5am!!
My experience with weight loss and tracking:<Kerisma Vereb>
For me tracking my food has been the most effective tool for losing weight. I am aware that many are able to do it by other means but for me tracking has been a big part of my success.
Most of my clients struggle with this. It can seem laborious and it can be a challenge to develop yet another routine especially when already trying to make changes to the types of food we eat, the amount of physical activity we do, the quality of rest we get, and how we deal with stress. All important factors in wellness and in weight loss.
The key highlights for me of tracking are:
Develops awareness of our caloric intake. Crucial to understanding whether we are over or under fueling ourselves.
Helps develop a new relationship to food that deters from demonizing certain foods as it promotes understanding that its all just energy and as much as specific nutrients are more beneficial than others in regards to the impact on our overall health , it can teach is there is room for some ice cream or pizza now and again as long as we are being mindful of our calorie range.
Promotes accountability. When tracking consistently I tend to be more mindful of my choices. Its not that I don't have days that are over or under but by tracking I have a more realistic understanding of how often I am hitting my goals which goes a long ways towards my own brain playing games on me with exaggerating or minimizing each day, the week , or even the month. It allows me to keep a firm grip on what the truth is which takes away from beating myself up or kidding myself and helps me make the needed adjustments as I go.
But here is the thing. You do not have to do it forever. After a few months, perhaps a little longer , you have learned enough to track it mentally and to build patterns and meals that just naturally hit your targets. Its a bit like learning a new language. After awhile you fond yourself fluent.
I can skip a day or even a week and still stay very close to my targets. Sometimes I track again just to refresh but overall I have a pretty good internal database of the breakdown of calories, macros and nutrients are for all of my regular foods and I can just look up the stuff I have occasionally.
And ill just say this to close. I firmly believe weight loss is a numbers game. Calories in need to be slightly lower than calories out. Within a 100 to 500 calorie deficit. However, that is when out bodies are operating optimally. And often we have been running on empty or relying on processed foods or have health issues such as metabolic syndrome, insulin resistance, menopause, trauma (dysregulated nervous system) or other conditions that impact our bodies being able to function normally.
Its been my own personal experience and with working with other that we also need to address these issues with specific strategies to help our metabolism normalize if we want it to start releasing the weight.
For me and others I have worked with that has often started with internal safety and trust that develops through feeding ourselves with consistency and mindful care. Providing regular meals that provide a variety of nutrients and staying away form being too restrictive as well as ensuring we give ourselves enough. People often equate weight gain with eating too much and weigh loss with having to drastically reduce. However its been my xp that for many we have been undereating, in combination with choosing foods that lack the nutrients our bodies need, which puts our bodies into a lock down and hold onto everything mode.
But yes, I believe in tracking, not as a lifetime commitment but as a temporary means to establishing the needed relationship with what we put in our body in tandem with how much energy we need and burn. 🔥
💫💛💫.
Just my two cents.
Read the original post in my support group; Towards Wellness https://www.facebook.com/groups/46833...
My experience with weight loss and tracking:<Kerisma Vereb>
For me tracking my food has been the most effective tool for losing weight. I am aware that many are able to do it by other means but for me tracking has been a big part of my success.
Most of my clients struggle with this. It can seem laborious and it can be a challenge to develop yet another routine especially when already trying to make changes to the types of food we eat, the amount of physical activity we do, the quality of rest we get, and how we deal with stress. All important factors in wellness and in weight loss.
The key highlights for me of tracking are:
Develops awareness of our caloric intake. Crucial to understanding whether we are over or under fueling ourselves.
Helps develop a new relationship to food that deters from demonizing certain foods as it promotes understanding that its all just energy and as much as specific nutrients are more beneficial than others in regards to the impact on our overall health , it can teach is there is room for some ice cream or pizza now and again as long as we are being mindful of our calorie range.
Promotes accountability. When tracking consistently I tend to be more mindful of my choices. Its not that I don't have days that are over or under but by tracking I have a more realistic understanding of how often I am hitting my goals which goes a long ways towards my own brain playing games on me with exaggerating or minimizing each day, the week , or even the month. It allows me to keep a firm grip on what the truth is which takes away from beating myself up or kidding myself and helps me make the needed adjustments as I go.
But here is the thing. You do not have to do it forever. After a few months, perhaps a little longer , you have learned enough to track it mentally and to build patterns and meals that just naturally hit your targets. Its a bit like learning a new language. After awhile you fond yourself fluent.
I can skip a day or even a week and still stay very close to my targets. Sometimes I track again just to refresh but overall I have a pretty good internal database of the breakdown of calories, macros and nutrients are for all of my regular foods and I can just look up the stuff I have occasionally.
And ill just say this to close. I firmly believe weight loss is a numbers game. Calories in need to be slightly lower than calories out. Within a 100 to 500 calorie deficit. However, that is when out bodies are operating optimally. And often we have been running on empty or relying on processed foods or have health issues such as metabolic syndrome, insulin resistance, menopause, trauma (dysregulated nervous system) or other conditions that impact our bodies being able to function normally.
Its been my own personal experience and with working with other that we also need to address these issues with specific strategies to help our metabolism normalize if we want it to start releasing the weight.
For me and others I have worked with that has often started with internal safety and trust that develops through feeding ourselves with consistency and mindful care. Providing regular meals that provide a variety of nutrients and staying away form being too restrictive as well as ensuring we give ourselves enough. People often equate weight gain with eating too much and weigh loss with having to drastically reduce. However its been my xp that for many we have been undereating, in combination with choosing foods that lack the nutrients our bodies need, which puts our bodies into a lock down and hold onto everything mode.
But yes, I believe in tracking, not as a lifetime commitment but as a temporary means to establishing the needed relationship with what we put in our body in tandem with how much energy we need and burn. 🔥
💫💛💫.
Just my two cents.
Read the original post in my support group; Towards Wellness https://www.facebook.com/groups/46833...
Nutrition: Practical Strategies to eat better
“Finding Your Fit: A Balanced Approach to Nutrition”
Nutrition isn’t a one-size-fits-all journey. True wellness comes from finding a sustainable balance between quality of nutrition, price, taste, emotional connection, and ease of use — all tailored to your real-life needs. Here’s what a balanced approach to each of these categories can look like:
⸻
🧪 Quality of Nutrition:
Choose products that offer high-quality protein, fiber, vitamins, or whole ingredients — but don’t stress if every item isn’t perfectly “clean.” Balance comes from nutrient density over time, not from obsessing over a single label. A 7/10 quality product you use consistently often serves you better than a 10/10 option you can’t stick with.
⸻
💰 Price:
Wellness doesn’t need to break the bank. Look for items that give good value per serving, and don’t be afraid to mix premium products with more affordable ones. Shopping sales, buying in bulk, or rotating products helps keep nutrition sustainable and accessible — because the best choice is one you can keep making.
⸻
😋 Taste:
If it doesn’t taste good, it won’t last. Flavor matters — especially in staples like protein shakes or snacks you consume daily. Choose options you look forward to, and feel free to add spices, cocoa, fruit, or coffee to make them your own. Enjoyment is part of nourishment.
⸻
💛 Emotional Connection:
Sometimes a food soothes your nervous system, reminds you of safety, or simply helps you feel cared for. That matters too. A single slice of comfort sourdough or a bedtime yogurt bowl may serve you emotionally in ways that support long-term consistency and healing. Food isn’t just fuel — it’s connection, memory, and grounding.
⸻
🧩 Ease of Use:
The best food is the one you’ll actually prepare and eat. Prioritize convenience when needed — pre-washed greens, frozen berries, ready-to-drink protein, or simple recipes that don’t overwhelm. Especially during stressful periods, simplicity can make or break consistency.
⸻
In the end, it’s not about perfection. It’s about creating a system that supports your goals while honoring your life, body, and capacity. Flexibility is the foundation of sustainable nutrition.
My new book does not directly tackle any one specific lifestyle goal but instead provides strategies and approaches you can apply to any area you are seeking to create positive change . My work around nutrition, fitness, and weight loss lend themselves into my beliefs, personal practices, and coaching. I continue to experience personal change in ways that are sustainable, progressive, and both rewarding and enjoyable. The Light Switch Myth lays the foundation for creating this type of relationship towards growth and change .
Read more
of my insights and experiences with wellness and change in my Facebook Support group, (a no-sales, safe community) Towards Wellness. You can find it here or message me for an invite.
https://www.facebook.com/groups/46833...
Nutrition isn’t a one-size-fits-all journey. True wellness comes from finding a sustainable balance between quality of nutrition, price, taste, emotional connection, and ease of use — all tailored to your real-life needs. Here’s what a balanced approach to each of these categories can look like:
⸻
🧪 Quality of Nutrition:
Choose products that offer high-quality protein, fiber, vitamins, or whole ingredients — but don’t stress if every item isn’t perfectly “clean.” Balance comes from nutrient density over time, not from obsessing over a single label. A 7/10 quality product you use consistently often serves you better than a 10/10 option you can’t stick with.
⸻
💰 Price:
Wellness doesn’t need to break the bank. Look for items that give good value per serving, and don’t be afraid to mix premium products with more affordable ones. Shopping sales, buying in bulk, or rotating products helps keep nutrition sustainable and accessible — because the best choice is one you can keep making.
⸻
😋 Taste:
If it doesn’t taste good, it won’t last. Flavor matters — especially in staples like protein shakes or snacks you consume daily. Choose options you look forward to, and feel free to add spices, cocoa, fruit, or coffee to make them your own. Enjoyment is part of nourishment.
⸻
💛 Emotional Connection:
Sometimes a food soothes your nervous system, reminds you of safety, or simply helps you feel cared for. That matters too. A single slice of comfort sourdough or a bedtime yogurt bowl may serve you emotionally in ways that support long-term consistency and healing. Food isn’t just fuel — it’s connection, memory, and grounding.
⸻
🧩 Ease of Use:
The best food is the one you’ll actually prepare and eat. Prioritize convenience when needed — pre-washed greens, frozen berries, ready-to-drink protein, or simple recipes that don’t overwhelm. Especially during stressful periods, simplicity can make or break consistency.
⸻
In the end, it’s not about perfection. It’s about creating a system that supports your goals while honoring your life, body, and capacity. Flexibility is the foundation of sustainable nutrition.
My new book does not directly tackle any one specific lifestyle goal but instead provides strategies and approaches you can apply to any area you are seeking to create positive change . My work around nutrition, fitness, and weight loss lend themselves into my beliefs, personal practices, and coaching. I continue to experience personal change in ways that are sustainable, progressive, and both rewarding and enjoyable. The Light Switch Myth lays the foundation for creating this type of relationship towards growth and change .
Read more
of my insights and experiences with wellness and change in my Facebook Support group, (a no-sales, safe community) Towards Wellness. You can find it here or message me for an invite. https://www.facebook.com/groups/46833...
