If You Want It, Get It! - Simple Eating Tips

I have been all different kinds of weights in my lifetime. In 2001 I weighed 270, in 2010 I weighed 210, and now, in 2011 I weigh 175. Like most people, I fluctuate, I slip, and I stumble. I definitely know and understand the battle. No one ever said it would be easy. If it was easy, everyone would be at their ideal weight, right?

But I am entirely satisfied with where I am weight-wise at this moment in time, and I know what to do and how to eat if you want to lose weight and keep it off. I am 100% confident that following these simple tips in regards to your eating lifestyle will be integral to your progress.

Let me be clear, these tips are not JUST for those who want to lose weight and keep it off, these tips are relevant to anyone, whatever their goals may be. We are all different genetically of course, but we are all human beings, and our bodies more or less operate the same way. Think of it as car repair. Changing the oil on an old Ford Pinto will involve the same process as it would on a 2011 Porsche. They may be built differently with things in different places,etc., but the process is the same.


* Weight Loss=Calories in vs. calories burned. It doesn't get any simpler than this. Burn more calories than you eat and you WILL drop weight. And don't forget, we aren't just burning calories when we exercise, but when we walk from our car into work, when we take the stairs, when we stand up out of our chairs, etc. It all adds up.

• Eat your bigger meals earlier in the day. Your metabolism works faster in the morning than it does at night. So big meals or snacks before bed aren't the best option. You should be hungry when you wake up the next day. If you're not, you ate too much the night before. Pyramid down your meals throught the day.

• Avoid simple sugars and carbs: jams, candies, sodas, desserts, white pasta, white bread, white rice


• Always eat a small meal after your workout, do not wait more than 30 minutes-an hour after a workout to eat. (you worked your muscles so they need to feed afterwards)

• Don’t weigh yourself a lot because weight always fluctuates depending on many factors and most scales are not correct.


• Eat small meals every two hours or so. But, if you are hungry, eat. Don’t think, ‘well it’s not two hours later yet so I can’t.’ Hunger is your metabolism telling you “okay I am ready to eat again”, thus moving faster and providing more energy and clarity of the mind for the day. Don't go overboard though.

* Regarding the small meals every few hours: for someone who feels like they don’t need to eat much or doesn’t normally eat a lot anyway, this may seem like a huge amount of food to eat in a day. For someone who tends to eat more it may seem like not enough. You need to adjust portion size accordingly. You know how long something will fill you up. But regardless, after a few weeks you will get used to it, and after a steady couple of months it will just become part of your lifestyle.

• I wouldn't eat immediately before a workout, often it effects energy and performance, but make sure you are not hungry either; there’s a happy medium. If you're the type to wake right up and exercise in the AM, make sure you're at least hydrated and have something in your stomach though.

• You will hear a million different theories from a million different people and trainers. You need to follow what works for you, not what may have worked for your friend. You should know your own body pretty well, so listen to it.

• Sleep, of course, is very important. 6-8 hours at least. This is the time when your muscles do their thing. But too much sleep can work against you. (i.e., NAPS!)

• Don’t slack on fiber. It is crucial to waste breakdown and proper metabolization. Having to go to the bathroom is a good thing. If you're on the road and your only option is some sort of protein bar at a gas station market, the best option is the one with the most dietary fiber in it.

• Don’t think if it as a diet, this is a lifestyle change. Diets are usually temporary and have too many fads that may work but are not healthy or are short term. Most people who “diet” may lose weight, but will eventually gain it back and then some.

• As far as exercise is concerned, add variety to your workouts for better and faster results. Manipulate your time, duration, and intensity. Doing the same thing over and over will eventually work against you. Routine is the enemy.

• Keep the on-hand healthy snacks everywhere. (car, pocket, purse)

• I know this is hard, but concentrate on how you feel, not how you look, especially at first. This is the healthier and more practical approach.

• If you’re in a restaurant or at a family dinner, don’t bend over backwards to follow a plan, you have to live a little in life. Just try to have a veggie, fruit, and protein and watch what kind of starch you have. Generally you want to stay away from fried foods and white flour starches such as white bread, white rice, pasta, etc. But when you are at a dinner or out, there is always some sort of adjustment you can make.

* Have cheat meals. Like I said, you have to live a little in life. But be confident in yourself to go back to healthy eating afterwards. If you're not confident in yourself to do that, I advise against cheating until you are.

* Where do you find motivation? In you!

Trainers, Nutritionists, Doctors, etc. are only pieces of the puzzle. You have to want it. No one else can do it for you. You really have to want your results and do what it takes to get them, i.e. getting a lot of groceries, cooking and preparing meals ahead of time and taking them out with you. Is it a pain in the ass sometimes? Of course it is, but it is worth it.

It feels 100% better to fit into an old pair of jeans than it does to taste delicous junk food. Compare those feelings: Loose jeans vs. taste of cookies. That good cookie taste is going to be gone in a matter of minutes, and you will feel bad afterwards. The jeans fitting loosely will make you feel great and help your mood throughout daily life activites. Which is more important to you?

I could throw a million cliches and mottos at you. But in the end, if you want it, get it.