In this article we are going to focus on the 25% side of the formula. If you take the mechanics of weight loss and look at what is more important, diet or exercise; diet makes up 80% of the process where as exercise is only 20% of what will lead to success. So we will focus on the diet, today.
Now, I know that you know you can down load my diet program, the Ultimate Fat Loss Solution, free of charge at any time. But, today I want to give you some ideas of setting up your own program.
The key to a successful diet is creating simple rules that you can follow.
First, decide what is realistic for you, will it be a simple guideline or will it be set in stone?
Loose guidelines are more apt to create an abundance of situations and occasions that can trigger a loss of control; this inevitably can prevent you from losing weight and have you living with regrets. Remember that eating, for most of us, is an emotional response and what has gotten you into the situation that you find yourself right now. You need to get control back.
A more stringent approach with flexibility factored in works better. For example I like the 90-10 rule. 90 % of your week’s meals should be spent eating foods that adhere to the diet strictly. 10% of your meals give yourself the flexibility to eat things that you enjoy in moderation. 10% does not slow weight loss…any more cheat meals than that and it will affect your results.
Eating perfectly 100% of the time for a short amount of time; let’s say 4-6 weeks is a good way to jump-start your progress. But is it realistic for you? Do you want wiggle room for dates and social situations? After that how many meals will you give yourself some freedom, one-three? Eating like a saint 100% of the time for the rest of your life is not realistic, for anyone! Here is another approach…you might decide to control ¾ of what is on your plate. The other ¼ can be what you like. Example..might be ½ a plate of vegetables, ¼ plate of lean protein and the rest…what ever you want.
I don’t like this method because I look at certain foods as triggers for food cravings and binge eating, and caloric intake is very difficult to control!
The next thing is to decide what you will eat and what you won’t eat. Will you cut out all processed foods and refined sugars? Will you cut out all transfats and products with high fructose corn syrup? Will you eat only grains and vegetables, or lean protein and vegetables? The list is vast and the opinions vary from guru to guru; low carb, low fat, high healthy fat, low protein, vegan, vegetarianism, just to name a few. I would base your choice on what is healthy and makes you feel great when you eat that way.
Here is what I don’t suggest you do…eat out every meal and just try to eat less. The majority of restaurants and fast-food joints create combinations of food that lead to food cravings that will sabotage your efforts. Even eating regular processed foods, which is made up largely carbohydrates, fat and salt, and just trying to eat less of it…is a formula for failure. You are not improving your health and are again setting yourself up for powerful food cravings. Calorie counting becomes hugely important and no-matter how hard you try, even with a trusted calculator, hard to do and not much fun; doesn’t work long term.
Here is a simple suggestion – eat generously from the following list:
- Healthy proteins – Poultry, fish, lean meats, cottage cheese, eggs.
- Healthy fats – Nuts, seeds, olives, avocados, olive oil, coconut oil.
- Healthy Carbs – all vegetables, legumes, sweet potatoes, oatmeal, quinoa, buckwheat.
When you eat solely from this list, you don’t have to count calories!
You could add in limited amounts – Fruits, Whole grains, potatoes, wild rice, low sugar-high fiber cereals. That’s it you only have to make two decisions or rules to create your own diet plan;
- Which meals will you stick to the plan
- What type of foods will you eat