In this blog post, I will share with you the basics you need
to reach your fitness goals. If you want to get lean and develop six-pack abs, this
is the place to start. I know this because I have already done this myself.
After reaching my goals, I taught others my methods.
They reached their goals as well.
I have other posts sharing these, so-called, “secrets.”
Although, they are just fundamentally sound, and easy, tactics. All of this is
basic and simple. If you want to take a science class, I can’t help you.
We will not be talking about amino acids, insulin spikes, or
complex supplementation of any kind. Why? Because we’re talking about a simple
lifestyle change to make your life a bit healthier, and more enjoyable. OK?
So, if you’re ready, here are 5 simple, diet “hacks” that
can help you reach your fitness, and weight loss (if that’s what you want to
do) goals.
1. Addition before subtraction: This is where most people wreck their diet immediately. Their first instinct is to eliminate all the foods they have been eating (and love) for years. This is too much of a change to make so abruptly.
Try this instead. Begin to add the healthy foods you need, before you begin to remove the unhealthy foods. This is a process, and it takes time. If you rush, you risk total failure. As you keep adding healthy foods you will subtly begin removing unhealthy foods. This will make the transition easier.
2. Food shopping: Ok. Let’s keep this simple. Forget that zero-carb B.S. In fact, run fast from any EXTREME diets. I don’t trust them. I worry about the long-term effects. We’re going to keep this simple and healthy. Try to lower your carbohydrate, and fat, consumption while raising your protein intake. As before, do so gradually.
When you go to the store, simply look at the nutritional info on the packaging. Focus on buying foods higher in protein and lower in fat and carbohydrates. It’s a simple method, but one I have found to be very helpful.
3. Since we’re talking about shopping: Have you ever heard the old saying “Never go grocery shopping on an empty stomach?” That’s because you’ll come home with a bunch of junk. You’re hungry and everything looks so good.
Whaddya, say we crank that one up a bit? Here’s what I do. I eat a “cheat” meal before I go shopping. (I’ll explain cheat meals next) I eat my tastiest, most calorie-filled meal of the week, right before I go to the store. Rather than shopping “hungry,” I go shopping feeling guilty.
(One warning – you may end up going back to the store. It’s hard to eat nothing but raw broccoli all week. 😉)
4. Cheat Meals: This is an old bodybuilding technique. When you’re training hard and eating a strict diet for an extended period of time, it can be a tough haul. So, bodybuilders typically build in a cheat day. There are different ways to do this. I, of course, made up my own. You can do this however you want, but try to stick to it. A schedule will become a routine. Routines are easier to stick to.
Now, I never had a cheat DAY. In other words, I wouldn’t let myself eat freely for an entire day. I could do too much damage that way. I scheduled two “cheats” per week. I would eat healthy all week. However, I could have one cheat on Wednesday, and a floating cheat on the weekend.
That way, I only had a few days to go, at any time, before I could have a treat. The weekend floater was because you never know when you’ll be at a cookout, or whatever. Wednesday was firm, though. As far as “What was my cheat?” I never got carried away. It was usually a donut, or ice cream, after a healthy meal. Or, I would have a burger and fries as a meal. Sometimes a slice or two of pizza. It’s a great method once you get used to it.
5. How to beat cravings: This is not as difficult as you might think. When you get a craving (and drinking water doesn’t help) simply eat something healthy BEFORE you eat the unhealthy snack.
Here’s a simple example. Let’s say you have been good all day, but you’ve been thinking about pizza all day. It’s just been on your mind and you can’t shake the craving. Today isn’t a cheat day. Ugh! What do you do? I’m glad you asked! I’ll tell ya!
First, eat something healthy. Drink a lot of water. If that doesn’t help, ok. Get pizza.
WAIT A SECOND!!! You didn’t think I was going to make it THAT easy, did you? No. So here’s HOW you should eat your pizza in this situation. First, you go to the pizza. DO NOT have it delivered! Why? Two reasons.
First, you don’t want cheating to be too easy. Second, you won’t be buying a whole pizza. (If you have a whole pizza at home, you’ll eat a whole pizza. (Has a slice of pizza ever made it to the trash can?)
Go to the pizza restaurant and order one
slice and a drink. I said ONE! Slice! Why? Because, you have already eaten a
healthy meal and drank some water. You still crave the pizza, but if you order
2 or 3 slices, you’ll eat them. It’s just possible, that by filling your stomach
with healthy food and water first, one slice might satisfy your craving.
See? By the way, if you MUST have a second slice, do not order it until AFTER you have eaten the first. Give your stomach a chance to let you know it's full.
Try these 5 simple diet hacks. They have worked very well for me in the past. They have worked for others as well. If you like these hacks, check out my other posts. (I discuss some things more than once. I REALLY want people to give my methods a try. They work!!!)
If you want, even more, click on the image of
my book. (People seem to like this one.)
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