Realize that your diet is 90% of the battle – You can’t outrun your fork. If you exercise 20 minutes a day but continue to eat like crap, you’re not going to get much accomplished. The first change has to start in your mind, and the second change has to happen with your diet. Without making changes to what you eat, you’re just treading water.
Keep track of everything you eat – Sign up for a site like dailyburn.com (it’s free), input your stats and start to track every one of your meals. It will tell you if you’re eating too many calories or carbs or not enough protein. You might think twice about that 3rd coke when you know it will put you over the calorie mark for your day.
Eat breakfast! Read this article about why breakfast is so important. When you eat a high protein breakfast first thing in the morning, your metabolism gets started right away and starts processing those calories. If you don’t eat breakfast, you’re more likely to stuff your face for lunch, and your metabolism (which hasn’t processed food since the night before) will be rusty and inefficient. This is one is non-negotiable.
Eat more often – If you eat generally three meals a day, instead eat six. Try to eat every 2-3 hours, and each meal needs to be the half the size of what you used to eat. By eating more often, you will keep your metabolism operating at peak efficiency.
Remember this equation: 500 less calories a day = 1 pound lost per week. Evaluate your diet, and find out where you can knock out 500 calories a day. This can be a small change with each meal, but the calorie deficit will certainly end up more in your favor. If you can burn more calories per day than you consume, you will lose weight. It’s science
Eat only good things – Taco Bell, Twinkies, and Mountain Dew aren’t getting the job done. You need to use common sense and evaluate your diet. If you don’t think it’s good for you, if you bought it at a drive-thru window, or it came out of a deep fryer, it’s PROBABLY not good for you. You need healthy calories that are loaded with good protein, good carbs, and healthy fats. Be smart.
Muscle burns more calories than fat – A personwith lots of body fat will have a slower metabolism than a person with lots of lean muscle. Work on building more lean muscle, and your metabolism will reward you with burning more calories, even when you’re not exercising. More calories burned = more weight lost = a happier and thinner nerd.
Protein = building block for your muscles. Chicken, fish, meat, eggs, low-fat milk, almonds, peanuts.
Not all carbs are created equal – if you must eat carbs, eat good ones! Bagels, muffins, white bread, candy, french fries, donuts, sugary cereals are NOT good carbs, but you already knew that because you’re using common sense. Load up on vegetables and fruits, cut out breads, grains, and pastas and you’ll lose weight, guaranteed.
Low fat does not mean healthy! Read your labels on those ‘healthy choice’ frozen meals. They all say “low fat,” but if they’ve just replaced the fat with tons and tons of sugar, it will instantly go to your ass/gut. All that added sugar isn’t good for you, so make sure you read your labels!