So, youve committed to your new diet but you still havent lost any weight. Or youve only lost a few pounds, a lot less than you expected.
Youre frustrated. Annoyed. Thinking about giving up and going back to your old ways.
I get it. Plenty of my clients have felt this way. But, before you revert to your previous dietsomething you already decided needed to changejust read this.
Even if you take away just one of the items on this list, it will be worth it. I promise.
Ask yourself the following:
If youre only half in, you will get half the results.
Carbs are key, especially when youve got weight to lose.
Try reducing your carb intake to 70-100 grams per day to reduce insulin production and fire up your fat metabolism, taking care to avoid all processed food (which contain hidden sugars).
You might also try skipping fruit. Be sure youre not eating starchy natural carbs (like sweet potatoes) more than 3+ nights per week.
Make sure that youre eating enough protein for your weight (I suggest using .7 grams per pound of body weight formula, with a max limit of 200g), eating the right vegetables and snacking on high-fat foods to keep you feeling satisfied.
I made a free eBook for you to get started on your diet today.
Whatever you do, do not scale back from eating three big healthy meals per day.
The goal here is to heal your relationship with food and repair your metabolism. This is NOT the time to reduce portion sizes, count calories, revert back to the low-fat paradigm, and start micro-managing your choices.
Remember, the goal is to master your diet, not lose weight as quickly as possible. This is not just another diet, it is a new way of life, and its a worthwhile investment.
Do not (I repeat, DO NOT) count calories. Instead, focus on changing the types of food on your plate (less sugar, fewer starches, more veggies, more protein, more fat). At a baseline, you should be eating three healthy meals per day, every day. Period.
If youre eating three full meals and two snacks a day, and not losing weight, then its time to cut back to one snack.
I recommend cutting between breakfast and lunch, as the midday snack between lunch and dinner can be a nice pick-me-up.
Low-carb isnt magic. It reins in wild hunger and tames insulin, but calories do still matterespecially once you approach your ideal weight. In fact, those last few pounds often dont respond to the same stuff that worked so well to get you to this point. As Mark Scisson says: Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but youve got to tighten things up your methods arent working.
Youve now trained yourself into an informed and empowered place to do this, rather than eating too little from the beginning and burning yourself out.
And thats the real test, isnt it? There is a metabolic advantage to eating according to our evolutionary principles, but if the weight isnt coming offsomethings upand calories may need to come down.
Are you moving frequently for three to five hours every week? Walking is what were designed to do.
Not only are walks lifesavers during times of cravings, but they are essential to a healthy lifestyle. We are designed to walk. Our bodies crave it.
Walking daily should be the bedrock of your fitness regimenwhether youre a seasoned cross-fitter or just starting out.
Its easy to do and doesnt dip into your glycogen reserves (making it a pure fat burner, not a sugar burner.) If youre on the low end of the spectrum, crank it up toward five weekly hours and beyond. Thats 45min per day. Divided between 2-3 walksthats not asking a lot.
Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off.
Either way, this is a lifestyle. Youre in it for the long run.
Approach it with the right mindset and youll reduce the risk of discouragement, as well as lose weight without trying to lose weight: which is what I teach all of my clients.
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Daniel is the CEO of EvolutionEat, where he'll teach you how to master your diet, stop overeating, and take control of your health.
Daniel is exceptionally good at high performance coaching, as it pertains to diet and lifestyle. As a world class motivator, lifestyle designer, and dietary strategist, he specializes in unpacking motivation, disentangling emotions and distractions from intentions, and getting to the bottom of what really influences our choices.
Sign up today to access his free, 3-hour online training program designed to help you master your diet once and for all. Follow him on Facebook and Instagram.
Follow this link:
6 Things Men Need to Do If They've Changed Their Diet and Still Can't Lose Weight - The Good Men Project (blog)
