Diet program this, diet program that—I can’t remember the last time I was standing in line at the grocery store and DIDN’T see a beautiful man or woman posing on the cover of a magazine, inviting me to try a diet that will solve all of my problems.
We are constantly bombarded with choices, most all of them offering exactly what we want:
A formula to lose some weight, look fantastic, and feel amazing… without any hassle… and without disrupting your life.
And since I’m a fitness trainer, I constantly get two questions with regards to nutrition:
What kind of diet do you recommend?
What should I eat?
Today I will finally share my answers, far and wide, for the entire inter-webs.
So here goes… this is my earth-shattering nutritional strategy that will steer you to accomplish your health and fitness goals:
Start by focusing on food quality, NOT food quantity.
… foods like high quality fruits and veggies, proteins, nutrient rich carbohydrates, and healthy fats.
Then, eat slowly and mindfully and stop at 80% fullness—that is satisfied, not stuffed—and remember, table push-aways are an excellent exercise.
Calories in, Calories out
Quantity matters, and its simple science that fat loss is determined by burning more calories than you consume. But you do not have to sit and tediously weigh every ounce of food you toss in your mouth—although you are more than welcome to. All that tracking is monotonous and time consuming, and while there is occasionally a time and place for it, it is not the only option.
When we start with low quality, calorie dense foods (i.e., a loaded burger, fries, and a big soda for lunch), it is incredibly easy to overeat—further compounded by the fact that we’re usually scarfing it down quickly and/or while distracted, blunting our ability to even realize when we’ve hit 80% full.
By focusing on food quality first—eating high quality, nutrient dense foods—and stopping when satisfied, you will end up taking in fewer calories without ever counting them.
Seriously, have you ever sat down and accidentally ate the whole bag of apples? I didn’t think so…
Simply put, starting with quality is an easy way to start to feel successful and see progress.
The problem is…
My hope is that you read the last few paragraphs and thought to yourself, “No sh*t, I already knew that.”.
The problem is that marketing exists to challenge your beliefs and make you think that you need something new and novel to achieve your health and fitness goals…
That diet on the front page wants you to think you need some sort of magical powder, pill, drink, or exercise—the one thing your life has been missing—so they can sell it to you!
But you do not need glamorous nutrition or exercise strategies. All this noise ultimately takes you away from achieving your health and fitness goals by making things more complicated than they need be.
We resort to sophistication because we are not particularly good at doing the basic, simple things we know to be effective. We end up choosing a complex method for a simple solution.
That diet the sexy cover model is pushing? It is nothing more than a fantastic marketing scheme with no real grounds in scientific principles.
It is not that you absolutely will not find success using these over the top diets. There will be people who swear by them, saying their lives have been forever changed. That may be true. But it is not the gimmicky, fancy diet that did it. It worked because it got these people to take in less calories overall. Period.
The Everyday Diet
Now, I cannot, in good conscience, stop writing before mentioning adherence and consistency. This is going to be one of the most important factors that drive you towards success or failure. Find something that fits you and your lifestyle so you can stick with it, forever.
You want to know what diet is best?
The one you can do, consistently, every single day!
The reason you have tried and failed to improve your nutrition habits in the past is because the path you chose was too drastic. Small changes yield big results. Do not try to change too much, too quick. Stick to diet advice that is realistic. Make sure it is something you can gradually implement and stay with.
You know this, as it is the same approach you’ve used in most every area of your life that you’ve found success.
Just start small. No overhauls. Change one thing at a time and gradually add changes as you master the one thing.
Eat less crap.
Eat more nutrient dense foods.
Eat slowly and mindfully.
Table push-aways are a great exercise when you are 80% full.
Keep it simple. No gimmicks. No crazy rules to follow.