16 Nov


Honesty is the best policy, with yourself and the world. It’s incredibly easy not to realize exactly how much you’re eating, and then to lie in bed at night and wonder why you’re not losing weight, so be honest with yourself by starting a blog, or a food journal and writing down everything you eat in it, even if it’s just a for a day or two. It’s amazing (and shocking!) how you’ll see everything quickly adds up, and how that extra slice of cheese does count.

Most people have givens when it comes to fitness and health. The problem is this: Are your “givens” true? I spend my days working with people striving to attain serious fitness goals, but almost daily we run into their “givens.”
I worked with a former high school wrestler who knew he could easily get back to his old “wrestling weight” around 150 pounds when he weighed about 100 more. His “given” was this idea that he had, somewhere in storage, a massive amount of free will, self-discipline, and gung ho.

If you really want to get your bodyweight down, join the military. I understand the French Foreign Legion is looking for volunteers. Oddly, this is the “given” most people have for fitness . . . they need to literally have a gun pointed to their head.

To lose weight, you have to change your energy balance. There are just two ways to do this: Either consume less energy (calories) or expend more energy (via exercise and/or increased metabolic rate). The easiest way to reduce your consumption is simply to cut back on the size of your meals and/or the amount of high-calorie foods you consume. This doesn’t mean that you have to give up any particular food: In fact, completely avoiding a food can lead to strong cravings that derail your diet. A smarter approach is to just eat less of those high-calorie foods.