The world of nutrition can be just as overwhelming as choosing your pizza toppings.
Keto? Paleo? Carnivore? Mediterranean? Vegan? Vegetarian? Lacto Vegetarian? Ovo Vegetarian? Lacto-Ovo Vegetarian? Pollotarian? Pescatarian? Flexitarian?
I am seriously not making this stuff up. There really are such things, but is there truly only one path that leads to success? Trying to pick just one is like trying to pick your favorite child. The fitness and nutrition industry continues to be a multibillion-dollar revenue stream that promises to FINALLY get you the results when other “diets” have failed to do so.
If we really believe that to be true, how come the US still has the highest obesity rate compared to all other nations? That is because we have created a societal culture of believing there is only ONE right way that is superior to the other. Because we are so desperate for results, we have failed to realize that every time we “diet” hop, we are disrupting the homeostasis of the human metabolism.
There are no bad foods. Let me repeat. THERE ARE NO BAD FOODS! THERE ARE ONLY BAD CHOICES.
THE POISON IS IN THE DOSE!
As part of a Sports Medicine Internship program I am currently in, I have the privilege of learning and being mentored by some of the industry’s best nutrition scientists. The science is clear and the equation is on point: 1 + 1 does equal 2. This means your weight loss journey comes down to one simple formula:
CALORIES IN CALORIES OUT.
It is simple math. If you are taking in more calories than you are putting out, you will gain weight.
It really is just that simple.
We underestimate how much we eat and overestimate how much we workout. This may sound harsh. I prefer to call it tough love. Don’t let the promises of a marketing agenda discourage you from following where science has always had it right.
If you want what you set out to seek, then you must put in the work. Diets are excuses that only take you further away from your goal. Be honest with your intentions. And get real with your expectations. Better yet, don’t have any. There is two parts to the equation. Both are equally important. There is only so much you can succeed with nutrition alone. – and you can never outrun a bad diet.
Blaming aging metabolism is a distraction. You must become comfortable with the discomfort of the process. Face the reality of how much you are really consuming versus how much you perceive to be consuming.
No foods are off limits. There is no need for extreme elimination, unless there are medical conditions that require it.
Our bodies didn’t get here overnight. So, how is it fair to demand change in two months? It is not. That is why we are in this tsunami of failure.
YOU can stop this vicious cycle!!
It is not going to be easy, and the reason it won’t be easy is because you are going to have to do something that you may not have done before. Let go of the idea that the answer is in some best selling book. It is not! It has always been within you.
Would you rather have short term results or long-term success?
This sounds great in theory, but what about in real life? I hear you. I could workout 24 hours a day, no problem, but if you asked me to give up my favorite desserts, you would see a very hangry person.
It has taken me 21+ years to get out of my comfort zone and open up to trying a new way of eating. I was always one of those, ‘I am going to eat whatever I want because I work out hard’ people. While part of that is true, there are so many better ways to do it. You really can have your cake and eat it too. You have to just be willing to try a different approach than what you are used to.
Here are just a few of the things I do for myself that help me stay the course:
- Hydrate. I strive to maintain a minimum of 90oz/water day. Some days are better than others. But on those off days, I do not sulk into self-judgement. I look at it for what it is and remind myself I get tomorrow to try again. And more times than not, tomorrow will be better.
- Measure your food. Uggh! Not going to lie! This is painful. Early on in my journey, I learned about portion control through measuring and weighing food. I was able to visualize what a “serving” looked like. For one month, I weighed everything I ate. I was shocked to see that 1 tablespoon of peanut butter is actually not ½ the jar. It was not easy to do this, but this was the turning point that has kept me consistent for the last 21 years. Unless you are an elite athlete or competitor, you don’t have to do this every single day. But try it for a month. I guarantee anyone that tries it will be reaching out to me after a month telling me how much this experience has changed them. It does take work, but it will be worth it.
- Strength train. In my opinion, this is actually the most important aspect to getting real. There is no other form of exercise that physiologically has as much of an effect on our health like resistance training. Designing a strength training program that incorporates progressive overload and movement pattern exercises will result in weight loss for any person at any level. Cardio is fine if you need a day to zone out, but don’t expect it to get you to the same place that only strength training can. I totally get it. I am a runner and dancer and I love to swim and spin. Until 2002, Cardio is all I used to do. But once I began to understand the power of lifting and its physiological benefits, my physique took a dramatic turn. It wasn’t until earlier this year that I took my lifting to a different level. I lift heavier than I ever thought I could and let me tell you, my blood work results have never looked better. It is not about the number on the scale that matters, it is about getting real on how insignificant that number actually is IF you are putting in the work needed to do this right. Don’t allow yourself to blame external factors. Get real with your intensity. Lift heavy!
- Just Eat Real Food. Just EAT people!!! Don’t be so concerned about searching for the best diet. The best one is the one that is sustainable. If keto works for you, great. Stick with it. If you enjoy eggs, great, stick to a Ovo Vegetarian diet. It doesn’t matter. Because at the end of the day, it is CALORIES IN CALORIES OUT. Period. Don’t underestimate your intake. Don’t overestimate your activity.
- Sleep. The body needs time in stillness to restore. You may think you can get by with six hours of sleep, but you can’t. None of us can. There is a threshold of time the body needs to adequately replenish. It is like trying to put gas in your car. If you drive off before it has had a chance to fill up, it can only take you a short distance. But you would get significantly more mileage with a full tank. The body is no different. Don’t rush the restoration process. The body will not take any more time than it needs. Just like the gas pump, it will let you know when it is full and ready to go. Turn off the devices. Quieten the breathing. Settle your thoughts, and make sleep a priority. I promise – you will see a difference.
I used to complicate my life by spending so much energy looking externally to the experts who I thought knew so much more than I did. I trusted their opinion because after all, if it was open to the public, there must be some truth to it, right?
After years of disappointments, I came to realize that only I had the answers. It was I who I was seeking. It was me that was holding open the pages that held the secret code of life. I didn’t have to reconfigure the formula, I just had to understand the simplicity of it. One Plus One DOES Equal Two.
I keep my realness simple:
- Daily workouts
- Daily meditation (only few minutes a day)
- Adequate hydration
- Quality sleep
- Eating the way my body guides me, not the other way around
- Letting go of expectations
- Trusting the process
Please remember that it is YOU who is the real thing. You don’t need outside influences convincing you that you need their opinions to succeed. Do your own research. Be your own experiment and find what works for you! Makes choices in your life that is a representation of your authenticity and keep it simple. You may not get there in the time you want. But you will get there!!
You just keep doing you!!