So maybe you have been struggling with weight loss. Or maybe you have other health and fitness goals in mind. Regardless of the goal, you may feel like it’s an uphill battle and I’m here to let you know that it is. LOL.
This isn’t one of those motivational posts about how you’re empowered or a sales pitch about our products. The truth is you are empowered because you are in control of your choices (for the most part). This is a straight up, no fluff truth of what I have learned through years of similar struggles. And if you’re not new to this, you may already know this and if you’re already doing it… consistently.. then you can wait for Part 2 of this series.
Now, keep in mind, I am not a doctor, certified nutritionist, or even a “guru”. What I say here is my opinion.
So why are other people doing it?
You look around at the gym, when you shop, or on social media. And what do you see? Other people have it. That’s a fact. So, why don’t I?? Well, first of all, you need to stop comparing yourself to others. Your only competition is the you that you were yesterday. This is an important lesson and will likely become an ongoing thing that you will need to remind yourself of daily. But once you master it, you will live happier. I promise.
So what’s the secret?
The truth is there is no secret. The journey is different for everyone. And if you’re like me.. The results are slow and hard to maintain. But, if you try a few tricks you might actually crack the code.
Ok, Let’s start…
The most important thing in achieving your goal is CONSISTENCY. Period.
30min abs and 5min a day workouts don’t get you sustainable results. If that was the case, everyone would be fit since Chuck Norris promoted the Total Gym. I know this because I tried it all. No joke. Atkins, Low-Carb, No-Carb, Vegan, Paleo, P90X, and even starvation.
I will admit that I did get just enough results in the short-term to make me want to believe I could keep it up. But I couldn’t. Many of the “solutions” out there are simply not sustainable. Easy come, easy go. And overall very bad for my healthy. Trust me, you don’t wan to sustain something that was not meant to be sustainable.
So what is the right nutrition plan or diet?
The right plan is simply the one that you can sustain log-term. Like I mentioned earlier, I have tried it all and many diets didn’t work long-term because it was just too hard to maintain with my lifestyle or it created other health issues.
My suggestion and recommendation is to start with the basics.
- Quality – Eat balanced healthy food
- Portion Control – Eat the right amounts
- Consistency – Keep it up
Step 1 – Food Quality
The first thing to do is to just make better eating choices. It’s a simple thing because most of us have some idea of what is not healthy. Slamming a bowl of Cinnamon Toast Crunch right before bed is probably not a great idea if you’re looking to trim. This only gets complicated because life gets in the way.
Those things we run around doing all day (Life), sometimes create an environment where it is challenging to make better choices. I get that. So this is where sustainability rolls in. What you want to do and what you can do are not always the same. So keep it real and just start eating healthier.
TIP: You don’t have to eat plain chicken breast and brown rice for every meal. You can keep it flexible and when in doubt choose the items that are less processed, have less sugar, and are over all more “natural”.
Step 2 – Portion Control
So now you’re making an effort to eat healthier but even too much of a good thing, is too much. Portion control is an important topic when it comes to weight loss. You could get in to weighing your food, counting every calorie, and tracking everything. It definitely wouldn’t hurt. But let’s be honest… you’re probably already too busy to sustain that and really it’s unnecessary unless you’re trying to step on a stage.
So what should you do…
Serve yourself about a closed fist size of protein and a open palm size of sides. Then, when you done eating, you’re done eating. Don’t go back for seconds, another bite, or a snack. Just wait for your next meal time.
TIP: I struggled a lot with portion control. Once I started eating I just wanted more food. So what helped me was to drink a full glass of water (or bottle) right after my portioned meal. This made me feel full, washed the flavor of the tasty food away, and created a psychological closure to my meal time. Try it.
Step 3 – Consistency
Ok so now you’re making better choices and eating the right amounts. You’re definitely on the right track. What comes next is both the most important and most difficult part. Keep it up for at least 90days. Don’t try new things, just stick to the plan. Once you’ve established the good habits you can move on to (Weight Loss Simplified (Part 2)). I will put this out soon so keep an eye out for it.
Summary and Personal Comments
I understand that the idea of boring disciplined and slow results isn’t appealing. This is why I spent years chasing the “Secret”. But I assure you that this is the best way to create sustainable results. If you are just starting out don’t worry about perfectly calculating every macro nutrient, following a strict diet, taking supplements, and all the other jazz. Just stick to the basics.
You got this..
- Don’t compare your self to others. Your goal is to beat yesterday’s you
- Start with the basics
- Eat Healthier
- Control your portions
- Stay consistent
- Stick to it for at least 90 days
Final note… Don’t worry if you slip a little here and there. Don’t lie to yourself and use this as an excuse, but also realize that you are human and that life happens. If you try to be perfect, you will only disappoint yourself. Leave a little room in your life for audibles, change of plans, and… well, just life.