Editor’s Notes: Mike Sell is the a co-owner and coach at Midwest Strength + Performance gym, located in West Chicago. Mike offers online, personal, and group training and works with all fitness levels. Email him for a free consultation!
Written By: Mike Sell
Before we go any further, I suggest that if your goal is weight loss that you switch it to fat loss. Exercise can act in combination with a calorie restrictive diet to maintain or even on some occasions increase fat free mass depending on a number of factors. Because of this, your resolution should be fat loss rather than weight loss as weight loss includes a loss in muscle mass which is not ideal.
At the end of the day, being in a caloric deficit is what will help you lose weight. The two major keys to dieting are adherence and consistency. Whether you choose to enter into a deficit via a normal calorie restricted diet, vegan diet, paleo, intermittent fasting etc – it does not matter. What does matter is that you do something that is doable for you and that you keep the protein at an adequate percentage to retain muscle. Highlighted below is a simple list to make your dieting lifestyle easier.
7-8 hours of sleep – too little sleep and you are more likely to overeat.
Drink a glass of water before and after every meal.
Do not beat yourself up for when you eat something calorically dense.
Fill your diet with quality foods that you enjoy.
Choose foods that are lower in palatability.
Plan accordingly for nights out with family and friends. Don’t be weird. Just eat less earlier in the day before you go out. You can also compensate via eating less the day before or after as well.
8. Eat some ice cream and cookies from time to time 🙂
9. Enjoy the journey and remember that your health matters.
10. Do not make drastic changes at first. Small changes plus time equals great results.
11. Hire an online or in person coach who has an in depth understanding of nutrition to do the planning for you.
12. Read nutrition labels instead of nutritional advertisements.
13. Eat lots of lean meats, eggs, fish, and vegetables.
14. Lower portion sizes.
15. Eat some of your carbohydrates and protein around workouts to enhance performance in the gym
Read Mike’s full article, here. Originally written for MSPGYM.COM