We’ve all been on a diet before… it’s tough. The toughest part? The diet.
Sounds weird, but it’s absolutely the truth here. The hard part isn’t deciding whether some broccoli or a slice of bread has fewer calories, a kindergartener can tell you that (maybe? I am horrible with my perception of children. I have no clue if kindergarteners are 3, 5 or 7 years old…).
My point is simple, figuring out what or how to go about your diet can actually be a very easy art of this process and if you don’t know exactly what or how much you should be eating, then you can literally higher a coach to create blueprint for you (P.S. – I do that for people, a lot, and it works, really well. Click Here for your Blueprint Application).
These are the difficult things we face when we’re on a diet. Honestly, that’s one of the biggest benefits of setting specific goals and/or having a coach. It’s easier to stick to things.
But the reality is, many of you are on your own. Whether that’s by choice or finances, you may not have that support right now. But that does not mean it’s impossible to stick to or follow through an entire diet, until you reach your goal.
It also doesn’t mean you have to eat broccoli all day and never eat bread, shit I have many clients who eat bread on a regular basis and are burning fat and losing weight, every single week. Oh and guess what? They hate broccoli too!
But that’s neither here nor there
What is here and there, is that dieting can suck and we need to figure out specific strategies that can help us get through it. Some are backed by science and some backed by experience, but they all work and I got 6 for you that you can implement immediately.
Oh and they’re easy too. Check them out.
#1 – “Can I get extra salad, on my salad, please?”
Yup, I’m dead ass serious. Extra salad on your salad will help a ton. Let me explain.
Romaine lettuce has damn near zero calories, its pretty much water that you can chew (it does have calories, though). But it can be filling, which is why the first way to help you stick to a diet longer is to add more romaine lettuce.
As you’re about to realize, a few of these points are specific, yet simple, strategies to help you stay full for longer periods of time. As you probably no, when you diet you lower calories… when you lower calories, you tend to end up eating less… And then you tend to be hungry.
That’s normal and just part of the diet, but staying full can help you stick to that diet.
So when I get back on a diet, one of the first things I do is add a big ass salad into my day. I usually end up eating it as my final meal so I can stay full into the night and avoid wanting to snack.
Its usually as simple as an entire bag of romaine lettuce salad mix (literally overflows my plate and makes a big mess, yet it’s only 12 grams of carbs), throw a bunch of chicken breast on top, a hard boiled egg or two, and some fat free dressing.
And just like that, I have an extremely filling salad that tastes great and is only 430 calories.
Don’t like cobb salads? That’s cool; there are probably 3.7 million variations of a salad you can make.
#2 – Bro out your meals a bit.
If you’re unfamiliar with bro, gym, diet, or bodybuilder slang – bro diets and going bro on your food is another way of saying “Eat more protein” or “Eat like a bodybuilder, bro”.
This is simple; add more protein to each meal.
Whether your track macros or not, this can be easily done and make a huge difference when dieting down.
I’ve always been a big proponent of splitting up your daily protein intake across your daily meals and being sure that each meal does have some in it, but when I’m on a “bulk” (hate that word) I don’t worry about it much.
Nor do I with brand new clients or people who have an extreme amount to lose, the big key is getting more protein in on a daily basis.
But when dieting, and we’re experiencing hunger or cravings, being sure to have adequate protein in each meal can be a serious game changer.
Why? Simple. It is the most filling macronutrient and takes the body the most work to digest, also takes more calories to digest it (another solid aspect of protein being higher when trying to lose body fat).
So by being sure to evenly spread protein across your day, getting about 25-45g per meal OR 1-2 handfuls per meal, you are guaranteed to be more satiated and stay full throughout the day more easily.
Not to mention you may help recovery and growth more than before and that is a huge key to making progress and maintaining muscle/strength when in a caloric deficit.
#3 – Fiber, Fiber, Fiber….
No, this doesn’t mean triple your fiber today. I don’t need anyone’s gas or case of the runs being blamed on me.
But it does mean pay closer attention to it. Once again when anyone is on a bulk or just not in an actually calorie deficit, it’s easier to hit your fiber without paying too close of attention to things.
But when on a diet and calories, specifically carbs, are dropping… It can be easier to accidentally not reach your fiber goal.
Just like point #2, fiber keeps us fuller for longer and that is a big key to sticking with a diet plan.
Males shoot to get 35+ grams daily but no less than 25g. Females shoot to get 25+ grams daily but no less than 15g (the lower end on these are pushing it, in my experience and opinion).
Try to really really focus on getting your fruits (shoot for berries. and veggies in
#4 – What’s your why?
This is where we go deep… What is your honest to god, actual reason behind you chasing this goal?
Or do you even have a legit and broken down goal you’re chasing?
This means going deeper than just, “I want to lose weight”. That’s not enough.
When I do deep dive strategy calls with new potential clients, we really spend a good amount of the time talking about this. Rather than talking about the best arm builder or macro ratio, we determine why they’re actually chasing this goal.
For some, there’s not much to it. Maybe you just want to be jacked and do a photo-shoot, that’s awesome. We set a date and get to the grind.
But for others, it’s about having that one girl actually pay attention to you when she walks in the room next time.
Or maybe it’s getting your confidence back.
Maybe it’s related to you childhood, a specific relationship, something that one person said to you way back, or whatever else…
The main point is simple; it’s usually not as simple as just wanting to lose weight. Trust me, I’ve worked with many people and have had this conversation hundreds of times.
If you need to discover that why or help attach that why to a tangible goal, Click Here for your Blueprint Application now and have a Deep Dive Strategy Call with me in 24 hours or less.
#5 – Train Smart, Not Aimlessly.
This is one most people reading probably didn’t think they’d hear and to be honest, I haven’t read many people write about it either. So this may be one of the best points you see today.
I know too many people who just go into the gym and ‘wing it’. There’s no goal or real purpose behind what they’re doing, the order of exercises, their weekly routine, total training volume (may be the most important), when and how they perform cardio, adding drop sets and metabolite training (those burning, long lasting sets), and more…
All these things can contribute to energy burned and energy utilized for recovery… Guess what energy burned means? Calories burned! Energy utilized? Using calories for tissue repair and growth.
Both of those things are far opposites from storing body fat. Therefore we want to promote them as much as possible during a diet, right? Absolutely.
Adding some of these variables and specifically varying your training to do so can be a real game changer for the way your body uses and stores the calories you’re consuming. Speaking of storing calories the right or wrong way…
#6 – Meal Timing.
Before anyone gets confused with all the debates out there on this topic, as I’ve written in the past, for weight loss – meal timing does not matter.
This is true, in most contexts and in a scientific setting. Yeah, they did studies and the studies did show that no matter when or how many meals were eaten, if calories were controlled, it did not matter for fat loss. Calories in vs. calories out is the ruler and the king of weight loss.
That being said, we’re talking about long-term adherence and one of the biggest issues with adhering to a diet is being hungry or craving food. In this setting or context, meal timing can matter (or ‘nutrient timing’).
This is a good example of why I prefer my clients who train in the afternoon or evening to eat mainly proteins, fats, and veggies in the early morning and day.
Why? Because protein and fat are more satiating and veggies usually have good amounts of fiber, filling us up, and are low in calories.
Carbs on the other hand are typically digested a bit quicker and do not satiate us the same way, leaving us hungry again or craving more within a couple hours.
Another reason is because dinners are usually the most social of meals and if we can save plenty carbs/calories for that meal, we’re more likely to stick with the diet – it’s more enjoyable and “normal” socially.
Another concept of meal timing to consider, is purposely timing your meals around times you’re hungriest. For example, if you hate breakfast but always eat it because “they said too” and you find yourself craving foods every night after dinner, then maybe try some intermittent fasting and save extra calories to make your dinner bigger and watch the cravings go away.
That’s a wrap for today guys, already about 1,000 words more than I had expected.
But just realize I could keep going on and on here. There are TON’s of ways to help you stick to a diet and everyone has different things to work, just like we all have different diet ticks and triggers that cause us to fall off.
But the biggest thing you should consider is the long-term. If you haven’t already, plan out what that long-term goal actually is and exactly how you will get there.
You don’t need to know the exact calories, adjustments, training periodization, and blah blah blah… What you do need is to know the direction you’re going.
One thing you may need, just like 90% of us (including me), is accountability and support. This shit is a-whole-lot easier when someone is guiding you, keeping you on the path and providing the answers and adjustments along the way.
If that’s something you need, simply go here and learn how to go from where you are now and get to exactly where you want to be (point A to point B).