Step 1) Keep Away from Processed Foods
You hear it all the time. Why? Because it's true.
Processed foods don't make you fat because they're processed, but it doesn't help.
Processed foods are NOT FILLING.
Top that off with the fact that they contain a massive amount of calories compared to natural foods.
They lack the nutrients that real foods have as well.
The closer it comes to the original source, the better it is typically.
Think Potatoes VS Mashed Potatoes VS Potato Wedges VS Potato Chips, it just gets more and more processed, less filling, way more calories, and devoid of nutrients.
Processed Foods you can give up and lose weight quickly would be:
Soda
Chips
Any Snack Foods that are meant for you to just keep eating while sitting idle
Frozen Foods like Chicken Nuggets and Hungry Man
Fries
Step 2) Eat Real Foods
Oatmeal, Sweet Potatoes, Brown Rice, Red Potatoes, Whole Fruit, Whole Vegetables, Lean Meats, are all real food.
Which means the opposite of earlier.
1) They're all extremely filling. It's very difficult to overeat on grilled chicken and apples.
2) They're low calorie. You'll be surprised how hard it is to hit your caloric goal when you eat real foods. You'll often end up eating less because it's so hard to get it all down.
3) They're full of all the nutrients that the people taking all those vitamins lack.
Eat the foods you like. If you don't like any of the foods I just named, don't eat them. Eat the ones you do like. There's plenty out there.
If you don't like Cottage cheese, don't eat it. If you love Tuna, eat that.
Step 3) Read Food Labels
Most people would be shocked if they read what they ate. It's often willful ignorance. You don't want to know how bad it is, just like you don't want to know how your hot dog was made, or that your clothes were made in a sweatshop. So people turn a blind eye.
But there's no room for that if you want better shape and live a healthier life.
When you start seeing how much fat, and carbs are in the foods you were eating you'll start making better choices...hopefully.
You'll realize that nuts and peanut butter are actually horrible sources of protein, and that chips are way more fattening than you thought.
You'll seek out foods that are high in protein, low in fat, and portion your carbs better.
Step 4) Use a Food Scale and Measuring Cups
Food scales and cups are cheap. Plus what's the point of reading food labels if you're not going to measure out the portion sizes.
Once you do it long enough you'll be able to eyeball it moving forward.
I still measure because I'm OCD, but that's me.
Also, a scale is always more accurate than a cup, in case you want to be extra careful.
And it's definitely easier to measure peanut butter with.
Step 5) Track Calories
Since you've gone this far why not use that fancy yet simple, and most importantly FREE app on your smartphone or computer.Back in the day of yore you had to log it with pen and paper. And have all the food labels on you.
Now you can get it all done on your phone in under 3 minutes.
Now you have in plain sight what you're eating, how much, and what percentage of protein, carbs, and fat.
We now have the answer to why you're losing or not losing fat/ building or not building muscle.
If you're not getting enough of something, eat more of it. If you're eating too much of it, scale it back.
It helps you plan your day, and learn from your past mistakes.
Step 6) Stick the same Meals
They've done studies on athletes that stay in the best shape later on in life and they had one thing in common.
They eat pretty much the same thing most of the time. I do it as well.
I'm not saying never deviate, but we all have our routines.
When you have a healthy routine, with foods you love to eat, why change it up all the time and confuse yourself.
It's decision and mental fatigue. You have enough things going on in your life without planning your meals every single day.
Just eat the way that works for you and stick with it. Then when you have a cheat meal or random food every once and while and it won't effect you that badly.
As I say all the time, we are what we CONSISTENTLY DO... Did I just quote myself.
You don't want to change. You might think you do, but your brain and body don't want to. They love routines. They want you to stick to the same house, job, relationship. TV shows, foods, and even route to work. You can't depend on motivation, you MUST FORM HABITS the same way you have habits now. You just need to replace them with better ones.
The best way to do that is not let yourself know it's happening. By making these baby steps you can do it slowly, without as much resistance. As you keep seeing results you'll be driven to make the next steps and keep building off that momentum.
They eat pretty much the same thing most of the time. I do it as well.
I'm not saying never deviate, but we all have our routines.
When you have a healthy routine, with foods you love to eat, why change it up all the time and confuse yourself.
It's decision and mental fatigue. You have enough things going on in your life without planning your meals every single day.
Just eat the way that works for you and stick with it. Then when you have a cheat meal or random food every once and while and it won't effect you that badly.
As I say all the time, we are what we CONSISTENTLY DO... Did I just quote myself.
FINAL THOUGHT
The best way to do that is not let yourself know it's happening. By making these baby steps you can do it slowly, without as much resistance. As you keep seeing results you'll be driven to make the next steps and keep building off that momentum.
