The hierarchy of healthy decisions
Nutrition is a tough part of getting results.
Actually it is THE toughest part of getting results. Diet accounts for 90% of your success in losing or gaining weight.
“I want to lose weight.” Easy…stop eating. You will lose weight. Oh wait…you want to look good after you have lost all that weight and you want to be healthy during the weight loss? Oh….well that’s a different story.
A lot of people don’t really understand how much they have to change in their diet in order to see results. It really is a lot. But, initially it is not really about changing WHAT you eat, but rather WHEN you eat it.
For instance, every person eats protein, eats during the day and eats some fruit/veggies during the week.
I use a nutrition system that is based off of a hiearchy of habits and nutrition.
Habits:
Eat breakfast
Eat consistently
Eat protein at every meal
Eat fruits/veggies
Nutrition:
Eat 20-30 grams of protein per meal depending on body size.
Eat twice as many veggies/fruit as protein
Make sure you get enough calories
Make sure your percentage of calories is not wacked out.
All of that may seem complicated but it is all a little different depending on the individual. However, it really comes down to a simple game of “better then”.
For instance, what is better then eating an extra large french fry? Broccoli is better by far! However, for some people that might be too much of a swing, so a medium french fry is better then an extra large.
What’s better then a big mac? A homemade hamburger on whole grain bread with a big slice of tomato and onion is much better then a big mac! However, a big mac with out the bottom bun is also better then a big mac.
What is better then 3 slices of pizza? Let’s be honest….2 slices of pizza!
See it really isn’t that hard to make better decisions. Everyone wants to go all crazy style and make these outrageous changes like ” I am not going to drink alcohol anymore”. Really? No alcohol? Um….I am going to call bullshit on that one lady.
The smallest change you can make will be the one you can keep.
So try this:
If you don’t eat breakfast as soon as you get up, eat one oz of cheese first thing or 5 almonds.
If you eat 3 meals a day increase your meal intake by 1. But make sure you eat no more then 150 calories at that meal and make sure they are from a good source. If you really believe that a calorie is a calorie and the sources of calories are irrelevant then your a fu#$ing idiot and you should only eat 1000 calories a day all of which come from chocolate cake fatty McGee.
If you eat protein at dinner, try to eat it for one other meal during the day.
If you don’t consume any vegetables, try to eat one serving a day.
If you already eat protein at every meal then try and eat only clean sources of protein, i.e. lean low fat.
If you eat veggies and fruits during the day try and limit your fruits to before noon and eat more veggies then you do right now. Eating a 1/4 cup more pre day makes a huge difference in your body.
If you don’t know how many calories you eat in a day….that is totally fine. I don’t either. But I can tell you approximations. Look at one food label that you consume per day.
Don’t worry about your percentage of macronutrients. It is way too complicated anyway.
