Eat What You Want and Trim Down

Bold statement but nevertheless true.

What is not true is that you can eat however much you want and lose weight. You still have to be in a calorie deficit.

Of course I love a consistent diet of what’s generally considered “healthy food” (fruits and vegetables) but food serves many purposes, and unless you have a very strong personal reason for avoiding certain food items, why deny yourself in the long term? You are only bound to fail.

Instead, build your weight/body fat reduction plan around what you prefer, then systematically find places you can cut down.

Like a big, juicy restaurant burger? Try going hungry most of the day, exercise, and save up for that high-calorie meal.

Looking forward to dessert? Then forget the balanced meal and go straight for the doughnuts, cookies, cake or pie; whatever it is.

Dieting doesn’t have to make you miserable. You do need to be 100% conscious of the calories you’re consuming (most establishments are making this very easy), and you need to get used to feeling hungry occasionally (which is not that bad). If  you’ve ever been so distracted you forgot to eat, you’ll know what I’m talking about.

One warning: some food items may give you the “cannot eat just one” phenomenon, and it’s best to avoid these items. For example, if I eat one Skinny Cow ice cream sandwich, I will end up eating the whole pack of 7, knocking back over 900 calories in probably 10 minutes. So I don’t eat any.

You have an infinite variety of choices, anyway.

Don’t wait. Start now.


2 responses to “Eat What You Want and Trim Down

  1. Yeahh, I do the same, with sorbet and kiddie cereal being my favourite “dietary digression” foods. Questions:
    1.)Why did it come to be that some foods are deemed healthy but then are horrendously calorie dense (nuts, pasta and the like)? Last year in university class I saw many people downing apple juice (it´s popular here in Germany), which I cannot understand. Is it all just clever marketing or something else? How naive and gullible the human nation has become!
    2.)Do you still stand by John Long´s advice of keeping yourself at a moderate bodyfat through eating roughly around BMR give or take a few hundred calories on workout days ( I ask that cause you asked John Barban´s blog)?
    3.) Do you think that macronutrient cycling offers a small extra benefit assuming you are decently lean and calories are controlled? Or should one just forget about it for simplicity´s sake?
    4.) Are structured refeeds really all that great as they are made out to be? I mean it happens naturally anyway with the social eating ?
    5.)Could you please post something about your take on resistance training-goals. If I recall correctly, I have asked about that already. John Barban adressed it hazily in his podcast: All he said is:
    -“Strength is very training and liftspecific, depends on your levers, day etc…” ( I got the feeling he was wanting to tell us not to unnecessarly stress about every bit of strengthgain or force the processs through unnecessar measures (overeating) and take our time at adding weight)
    -But then he also rightfully proclaims “When you are at the Adonis Index you will be one of the strongest guys in the gym…” then he talks sth. about needing to be able to press and row in the range 35 to 50 kg Db´s, squat or deadlift I have heard him mention in a more recent podcast (glycogen loading) 150 kg for 6 to 8 reps).
    Kind regards and keep it up!
    Marcelo Diez

  2. Dear Jason,
    pardon my ignorance, I have now done my research and read up on the topics I have inquired about on the adonis index forums, and it is, as I have expected, all much ado about nothing. The muscle index targets my training goals question also. I am sorry to have pestered you.
    Hence, there is only:
    Maintenance/Muscle building:
    a.)Work out with external resistance on a welldesigned periodized program
    b.) Progressive Overload with a strength focus (say anywhere 4 to 8 reps)
    c.) Systemic local fatigue in the muscle (say 10+ reps)
    d.) Eat at or slightly above BMR
    e.) Get roughly 70 to 120 grams of complete protein as an average over time
    a.)Find a way to consistently eat below BMR (how much under BMR depends on your tolerance etc…vary it, go all out on rest days, eat a bit more for special occasions, if you want to increase the calorie deficit opt for cardiovascular exercise
    b.)Train with weights as above but now try to hold on to your strength/muscle mass (not as much strength gain, only very slow)
    c.) Get the protein recommendation from above in as well

    General/Lifestyle Parameters:
    a.)Be active, don´t sit around too much, don´t be lazy!
    b.) Keep your eyes on the prize, develop patience!
    c.) Have fun doing this and focus on the positive aspects of the fitness lifestyle!

    So if all has already been said what needs to be said, how do you find ideas for blogposts besides your motivational ramblings (which I like)??? BUT do keep writing. I appreciate it.
    Kind regards
    Marcelo Diez

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