Dieting shouldn't suck!

Dieting doesn't need to suck, it is time to rethink how to diet successfully. 

Here's what usually happens when you decide to diet...

• Cut out all the “bad” foods and drinks completely—cold turkey!

• Start taking vitamins, supplements, protein powder, etc.

• Try to drink a ton of water every day.

  
  

Here’s what these usually lead to within a month or so...

• Burnout

• Mental fatigue

• Diet fatigue

• Quitting the plan

  
  

This is why I want to share with you a few techniques that I personally use with my online personal training clients. Whether you are in Gainesville,FL Citrus County,FL or anywhere in the world reading this!

Step 1

Understand that total daily calories dictate weight loss or weight gain.

It’s truly as simple as that. But there are several ways to create a daily caloric deficit without feeling like crap or being super restrictive.

Step 2

Keep a food journal for an entire week.

Jot down what you eat in your phone notes or a notebook. This will give you insight into your eating patterns and how much (or how little) you're actually consuming each day.

Do you do better on some days than others? Where do you struggle? Recognize those patterns.

Step 3

Establish a plan to change just one thing about your daily eating habits.

For example: Maybe on weekdays, you tend to stop at a fast-food spot for a high-calorie, ultra-processed meal. That could be a simple change to start with. Maybe replace it with a protein shake or a high-protein yogurt. Or set aside 20 extra minutes to prep an omelet. Or maybe you just fast through breakfast and stick to water or zero-calorie beverages like black coffee or green tea.

Step 4

Prioritize protein, protein, protein!

Getting enough protein will do three key things:

1. Reduce cravings and increase satiety

2. Help build lean muscle

3. Boost your metabolism and burn body fat

Aim for at least half a gram of protein per pound of body weight. More is better! So if you weigh 200 lbs, shoot for a minimum of 100g of protein per day. You can easily hit this with foods like eggs, meats, fish, protein supplements, Greek yogurt, lentils, and more.

Step 5

Be realistic about your timeline. You didn’t put on the weight in 30 days—don’t expect it to magically disappear in 30 either. Track your weight once per month, fasted, and at the same time of the month. That’s it! Don’t become obsessed with the scale.

Step 6

Give yourself flexibility (arguably the most important step). Allow yourself to still enjoy some tasty “bad” foods! Once per week is a great rule of thumb for enjoying your favorite treat—whether that’s pizza, a juicy burger, ice cream, or whatever it may be.

Unfortunately most personal trainers that offer in person coaching and online coaching seem to enjoy convincing clients they need to eat like they are attempting to be professional bodybuilders which just isn't the case at all! Keep it consistent, keep it flexible, and itll all work out!

Want to learn about my flexible and affordable online personal training? Click below!

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Thanks for taking the time to read this! I'm going to end this post by inserting one of my favorite quotes.

"Motivation gets you started. Habit is what keeps you going."

— Jim Ryun, Olympic medalist

• Coach D