Taking on the challenge of tackling fat loss doesn’t actually need to be a challenge at all. Once you understand some basic concepts of nutrition you can easily control your weight in any way that you wish. Learning how to observe, adjust, and monitor your intake will get your waist going in the right direction.

Observe.

Nutrition is all about the changes you make versus what you do habitually. Once you know what you do habitually, you can then make strategical changes that will make a big difference in weight loss with a minor overhaul in day to day habits. The best way to do this is to keep a food journal. You can write everything down or take pictures of what you’re eating. The point is to get you thinking about what is going onto your plate and into your mouth. There is no need for action yet at this point and you shouldn’t feel pressured into changing anything yet. You simply want to observe what your eating habits are with the same emotional attachment that you would to counting taxis on a New York street.

Do this for a week or two and look for trends in your day to day activity. Do you prefer big breakfasts? Do you skip lunch? Is dinner a free for all? Write it all down and think about why you make the choices that you do. The only hope you have of eating well instinctively is to educate yourself about yourself and why your eating habits have become what they are.

At this point you will also want to take a waist measurement, a weight measurement, and take some pictures in a swimsuit from the front, side, and rear. These will be needed later.

Adjust.

Now that you are starting to develop an idea for what your eating habits and preferences are, it’s time to make some changes. You want to begin thinking about portion sizes and think of them in the following way:

  • A serving of protein is the size of your palm
  • A serving of vegetables is the size of your fist
  • A serving of carbohydrates is the size one hand’s scoop worth
  • A serving of fat is the size of your thumb

Now you can apply this to each meal that you are currently eating. How many servings of protein are you getting in each meal? How many vegetable servings? Carbs? Fat? The goal here is to establish what your baseline servings are for a whole day. Once you have that going you can make adjustments to help fat loss along. Here are some basic recommendations to get you started:

  • Eat more protein. Aim for 1-2 palms worth at each meal.
  • Eat more vegetables. Aim for 1-2 fists worth at each meal.
  • Control your carbs. Aim for 1-2 servings at breakfast and around workouts, 0-1 servings otherwise.
  • Control your fat. Aim for 0-2 servings per meal. If your meal has more carbs, make it lower fat and vice versa.

The basic idea is to eat more plants and eat more animals. Don’t go crazy with gains and added fat, but they should still be part of your diet. Often times just adopting a better ratio of proteins to carbs to fats will trigger weight loss and you don’t even need to eat less.

Monitor.

Now that you’ve made some dietary changes it’s time to let them do their thing. If this was a big adjustment for you, give your body two weeks to get used to it before you do any reassessing. If it was a smaller change you can reassess every week.

On your reassessment day (same day under the same circumstances every week), take your measurements again. That’s your waist, weight, and swimsuit pictures from the front, side, and rear. Compare them to the pictures you took at the beginning. One of the following things will occur:

  1. Your waist and weight went down and you see positive changes in your pictures.
  2. Your waist went down, your weight is the same, and your pictures look better.
  3. Nothing changed.
  4. Your waist and weight went up and your pictures look worse.

Now you can readjust if necessary. If you fall into bucket 1, great! Keep going. If you fall into bucket 2, great! Your putting on some muscle and the weight will eventually catch up. If you’re in bucket 3 or 4, you need to make a small adjustment. Lower your daily servings of carbs or fats by 1/2-1 serving, depending on what’s higher. Give it another week and assess again. The point is to figure out how your body responds to these things and find what works best for you.

I’m happy to help anyone figure this out so if you have any questions you can contact me via the contact tab, or leave a comment below.

Best in health,

Sean

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