Make the Most Out of ANY Situation to Live Your Best Life

My heart is pumping, my energy is electric, and my ears are still ringing. I just got out of a concert with my girlfriend and had an absolutely awesome time. The atmosphere was great, the music was pretty solid, and I got to spend time with the person I love and see her completely in her element, which brings the biggest smile to her face.

Admittedly though, the concert wasn’t something that I was overly excited about. It was for a band that I don’t really know, besides listening to the odd song (or twelve) in her car, and from what I do know, the music is not something I enjoy. In fact, I’ve been know to use the hyperbole, “this makes my ears bleed” in reference to the music on several occasions. Sound a bit dramatic? Well, I never claimed not to be, so as they say, “sue me”.

In addition to not being excited about the music itself, I also wasn’t very enamored with the idea of waiting outside for nearly 45 minutes in freezing cold weather. I’m not a concert goer, and didn’t realize this was a part of the process, so while I had on a jacket, let’s just say I didn’t dress appropriately (neither did she, choosing to look good rather than feel good, but that’s her choice). During this 45 minute wait, my patience wore thin and I began to get a bit grouchy. Realizing that this night wasn’t really about me and understanding how much it meant to her, especially the fact that I went with her, I did my best to put on a good front, but by no means was it easy. It helped to be able to physically see her excitement: a beaming smile on her face, abounding energy, and the literal jumping for joy that she did as we realized the line was moving and we were heading inside.

The concert as a whole was pretty damn amazing. The music was great, the atmosphere was killer, and there are few things more enjoyable than live music. If you’ve never been to St. Andrews Hall in Detroit, or another small, intimate venue for a concert, I highly recommend it (here I go recommending concert venues when I just said I don’t frequent concerts). I even loosened up enough to do some head banging and move around a bit (I wouldn’t call it dancing, because we were shoulder to shoulder and the music wasn’t conducive to my “stripper hip” style dancing, as my older brother calls it).

All-in-all, the entire experience got me thinking about how easily I could’ve had a terrible night, and even worse, ruined her night as well, but didn’t. In the past this likely would’ve been the case. I’m headstrong, I like what I like, and I have a tendency to be a bit of a curmudgeon when in a situation I’d rather not be. Thankfully, as I’ve gotten older, and somewhat wiser, (those things never move at the same pace), I’ve learned how to open myself up to almost any situation or opportunity and make the most of it. As a result, my life has flourished, I’ve experienced more in the past few years than I have in most of my life, and I’ve grown immensely as an individual. I think this is a very powerful mindset to adapt, and I wanted to share some tips with you on how you can make the most out of any situation, find joy in everything you do, and live your absolute best life as a result.

Be Open to Opportunities

While you don’t have to be Jim Carrey in “Yes Man”, it’s important that you’re open to opportunities when they arise. You don’t have to say yes to everything, or get outside your comfort zone in everything you do, but you should be mindful of the mental blocks and barriers that may be holding you back from experiencing and enjoying life.

We all have those barriers. It’s a defense mechanism against change which the body can internalize as a bad thing, and does in most cases. That’s why situations outside your comfort zone make you nervous or feel awkward, your body is sending you signals to resist change, but change is growth and growth is truly the key to long-term success, happiness and fulfillment. Become aware of those thoughts, be vigilant in battling them, and remember that sometimes that bit of nervousness or fear (not the “someone’s about to murder me” type fear), is actually a really good thing. It’s a sign that you’re stepping into the next level of your self.

Embrace the Moment

Not only do you need to be open to those opportunities to actually embark upon them, but you also need to be open to embracing the moment itself. That means putting aside any preconceived notions or judgments you may have, and opening yourself up to the experience itself. It means being present and tapping into your inner child: that youthful, open-minded and excited for everything person that still lives inside all of us. Remember when you were a kid and anything could be fun if you tried hard enough? (Like going to the grocery store and playing hopscotch on the tiles). That’s how you should approach each and every moment if you want to experience new things and live your best life.

Maybe you don’t like the music at the concert, the sport that you’re watching, or the movie that’s playing etc., but that doesn’t mean you can’t find something enjoyable in the situation. There is always something to take away from and enjoy about a situation, but you will never be able to find it if you venture forth with a closed mind.

Challenge yourself to try new things and to do so with an open mind. Maybe it’s a new food, a different event, or an entirely new environment that you decide to stretch your boundaries with, regardless, make sure you are doing it free of judgment, bias, or preconceived notions. This will give you the opportunity to truly experience whatever it is you are doing/trying/seeing, and grant you the ability to objectively decide if that new experience is something you’d like to do again, or something you will pass on going forward (it’s important to say no to things, just make sure you’re saying no from a place of open-mindedness and understanding).

By opening myself up to and embracing the experience (that was going to happen regardless of if I enjoyed it or not), I was able to find joy in the moment, and even found a few songs that I liked! You never know what will come of experiences until you embark upon them, but I promise there will always be positives if you choose to find them.

“Fake It Til’ You Make It”

If nothing else works, “fake it til’ you make it”. Sometimes simply acting like you enjoy something, and buying into the process will give you a chance to enjoy something you never thought you would. In the case of the concert I attended with music that I never listen to, both the band and the genre, I was totally out of my element. I didn’t know how to dress, how to act, how to “be”. This easily could’ve put me in a place where I was closed off and unable to buy into the experience.

What did I do? I faked it. I watched and picked up on the vibes of the people around me, and did as they did. I moved to the music in a way that they did, bought into the energy they were putting out, and as a result I found myself far more engaged in and enjoying the music than I ever thought I could. It’s actually pretty amazing to think about, considering just a few hours prior to writing this I would’ve liked nothing more than to avoid ever hearing the bands music, and now, after the fact I am realizing I thoroughly enjoyed every aspect and moment of the performance.

If you’re at a concert, dance. And if you can, sing along. If you’re at a sporting event, join along in their chants and revelry. If you’re in a fitness class, turn up your energy and give it your all. No matter what you do, if you buy-in to the process, and even if sometimes you have to “fake it til’ you make it”, you’ll give yourself a chance to experience it as it should be, and you’ll find that more times than not, you find something enjoyable about the experience.

My hope for you is that you never shy away from experiences, just because of what you’ve heard or how you feel about that experience. While it’s certainly important to be able to say no and filter certain things out, I think it’s equally as important, if not more so, to be open to saying yes and trying new things. While you may not always find a new band you love, hobby you enjoy, or food you just have to have again, you’ll find more times than not that the experience, regardless of the outcome, is always worth it. Open yourself to new experiences and opportunities, embrace the moments when you’re in them, and if necessary, “fake it til’ you make it” until you buy-in to the process and experience itself. Doing so is going to open up endless opportunities for you to flourish and grow, and you’ll learn things about yourself you never knew.

A Different Approach to Achieving Health and Fitness Goals

The New Year is just around the corner, and regardless of who you are, you probably know that means people are going to start getting their fitness on. By the masses people will be flocking to gyms, health clubs, and other venues in hopes of starting their body transformation journey (for many, again) and prioritizing their health and fitness. You likely also know that most of these people will eventually fail at their health and fitness goals, many of them giving up for good, or waiting to try again next week/month/year. That’s not to be harsh, it’s just the facts. 

The New Year is just around the corner, and regardless of who you are, you probably know that means people are going to start getting their fitness on. By the masses people will be flocking to gyms, health clubs, and other venues in hopes of starting their body transformation journey (for many, again) and prioritizing their health and fitness. You likely also know that most of these people will eventually fail at their health and fitness goals, many of them giving up for good, or waiting to try again next week/month/year. That’s not to be harsh, it’s just the facts. 

In fact, statistics from the Statistic Brain Research Institute (via an article on CNN.com) showed that almost half the population (42%) made New Year’s resolutions in 2016, for the following year, 2017. Of these, roughly 25%were fitness and/or health related. After tracking these same people and their progress toward their goals, they found that less than 50% of those people were successful. Over half of them at the 6-month mark had not achieved their goals,with many of them giving up. This doesn’t bode well for you if you’re looking to shed a few pounds this New Year, and improve your health, but thankfully,you’re not a statistic.

You can be different, because you are different. You’re not just someone who’s going to start a diet and get into working out for a few months, you’re in this for the long-haul and understand that great progress takes time. You are going to be prepared and ready to rock out every workout, nail your nutrition plan (80% of the time, because life should enjoyable), and give your body and mind the respect and attention they deserve. 

If that super motivational speech didn’t get you fired up and feeling like you can take on the world, have no fear I have some legitimate and actionable information I am going to be passing your way. If you want to make a change in this coming year and start showing yourself the love you deserve by taking care of your health and fitness, you will want to continue reading and implement the strategies below. 

Getting Started

When it comes to achieving success at anything, having a plan is the first and most important step, but you must know what you want to achieve to be able to plan for it. It’s hard to understand how to get where you want to go, without building a plan and the steps to get there. Before you do anything, there’s some due diligence that needs to be done by you in order to give you the best opportunity to succeed. Below are some questions you should ask yourself, as they will guide to in your planning stage.

What are your goals? 

Goal setting can be such a valuable component to succeeding on any venture, and fitness is no different. Goals should be SMART (specific, measurable, attainable, realistic, and time-bound)and should always be written down to improve your chances of achieving your goals. If you want to make the goal-setting process even more valuable, share those goals with someone else, and put those goals in plain sight. I even have clients who post their goals on their bathroom mirrors, or above their beds, so that they are constantly reminded of what they want to achieve.

It’s important to remember that goals should be process oriented, focusing on habits and behaviors, in addition to outcome-based where the focus is on more tangible aspects like weight loss and waist line reductions. Process-oriented goals are important because they focus on things that you can control: habits, behaviors, and the daily inputs that you truly have control over and ultimately, will lead to your outcome-based goals. Outcome-based goals are great but can also set you up for disaster as many of those goals are outside of your control. While you can certainly control the foods that you put in your mouth, and the exercise that you perform, you can’t control whether you lose or gain weight. That number on the scale will only change if your daily habits, behaviors and inputs change.Focus on what you can control, and the process of reaching your goals will be far more successful and enjoyable. 

By writing your goals down, making them SMART and focusing on both process and outcome-based goals, you can set yourself up to achieve nearly any goal you set your mind to. If you’re looking for help in assistance in setting both process and outcome-based goals, don’t hesitate to reach out to me via social media (Adam Son on Facebook and adamchosenson on Instagram) or send me an email at achievefitllc@gmail.com. 

How will you achieve your goals? What will you need to be successful?

After you have figured out your goals, it’s necessary to reverse engineer those goals to understand how you will achieve them. Ask yourself, “what do I need to achieve my goals(skills, behaviors, environment, etc.). This is an important aspect of the planning stages, as it aligns what you want to achieve with how and what you need to attain it.

If you want to become a world class power-lifter, or just build insane strength, it’s likely that you’ll need a barbell and adequate weights for progressive overload, adequate calories to ensure that you’re able to recover and gain strength, and a training program that will take you from where you are, to where you want to be. The same can be said with any goal, whether you want to lose weight, improve your health, or build muscle and get “strong like bull”, it’s important that you understand what it will take for you to achieve those goals. 

During this part of the planning process, it helps to reach out to others who have achieved what you are aiming for and can walk you through the process, or at least give you information and insight on what it takes to achieve your goals. If you know someone personally who has gone through the same process as you intend to, reach out to them and ask them what it takes to achieve their level of success. If you don’t know anyone who has traveled the path you intend to, then reach out to a professional who can assist you. Experience is something that is hard to replicate, so picking the brains of those who have it can be a huge boost to your chances of success.

The internet is another valuable resource but can also be a double-edged sword. While it’s true that there’s all the information you could ever need to find the answers, you seek for any goal you may have, there’s also far too much information out there and it can make finding what you need very difficult. The great thing about the internet is that anyone can post, but that’s also the bad thing about the internet, because anyone can post like that crazy old guy down the street who swears that aliens are among us, or like this article from PETA, an animal rights organization, posting about dietary needs based off your astrology sign (hint: there’s no merit to this,and the fact that an animal rights organization is writing about health and nutrition, using astrology as its basis, is absolutely absurd) . Unfortunately,people tend to believe that everything they read on the internet is true (which it most certainly is not), which becomes an issue when reading about fitness and nutrition where there’s so many conflicting ideas and information.

When it comes to figuring out the”how” of achieving your goals, it’s important that you do your research and gather information. Ask people you know questions, reach out to a professional, or perform your own research (just make sure you can sift through the B.S.). Use this part of the process to build an understanding of exactly what it will take to succeed in your endeavors. Doing so will make it much easier to outline your plan of action and achieve success. 

Build a Plan of Action

One of the biggest mistakes I see people making when embarking on their fitness and health journey is that they try to do it without a plan for what they’ll actually do. Goal setting is just the start, from there it’s important to build a plan for what you’re going to do in the gym, as well as one for what you’ll be doing outside the gym to improve your nutrition and daily habits.

This is where you would either find,create, or have a training and nutrition program created for you. It doesn’t have to be anything advanced or crazy, especially at the start, and should fit into your current lifestyle as seamlessly as possible. This means a busy person, say a parent with multiple children active in sports and other extracurricular activities, working out 5 or 6 days a week may not be feasible. Instead of trying to find the most advanced, difficult, or “hard-core” plans,find or create something that you can succeed at, especially in the beginning when consistency and habit are at their lowest.

The same can be said for the nutrition portion of your program. You may have heard about the Keto diet and are interested in some of the proclaimed benefits, however, if you’re someone who enjoys carbs or would struggle to eat large amounts of healthy fats (not just sauces and junk food, like I was known to do when eating Keto), Keto may not be right for you. Remember, there is no “best” nutrition plan or diet when it comes to losing weight, building muscle, or increasing strength,the best plan is the one that you can stick to and this usually means it fits into your life and is at least somewhat enjoyable.

Ditch the training and nutrition programs out of magazines or from your favorite “fitspo” model and focus on the basics and building a strong foundation to work from. This will set you up for success in the long term, rather than starting off at 100% intensity and eventually burning out, as well as make the process as easy and enjoyable as possible.

Be Aggressive in Your Actions and Patient with Your Results

This is a quote I heard once and it has stuck with me ever since. It’s also something that I used to struggle with on a consistent basis. I would have grand plans and goals that I wanted to pursue and achieve but would lack the aggressive action needed to achieve them and/or the patience to see it through. This led to me starting and stopping a million different projects or goals, without every achieving them (something I still struggle with to an extent). What changed everything for me was learning and cultivating patience by understanding that it takes time to achieve great things. Like they say, “Rome wasn’t built in a day” and neither will your dream body.

If you’re looking to embark upon a transformation journey of health and fitness, it’s important that you have the understanding that it will take time and the patience to see it through, as well as consistent and thorough action on your part. For most people, this is where they fail. They want the easy route, the pill or wrap or magic diet that will allow them to achieve their goals in a matter of days, or weeks,rather than months or years. I’m sorry, but for most people those results simply won’t come that fast (either that or your goals aren’t large or challenging enough).

That’s why it’s so important to focus on the process of achieving your goals, rather than the goals themselves.It gives you the ability focus on the things you can control, while making small, daily progress that eventually leads to long-term success and goal achievement. Keep your goals in sight but understand that focusing on the daily habits and behaviors is what will ultimately lead to you achieving those goals. 

Win Early and Often

Have you ever noticed that it’s not always the best team or athlete who wins in a contest?

Oftentimes the winner of an athletic is decided by momentum. Which team has the crowd on their side, who’s players are on hot streaks, and teams that seem to “click” at the right moment, are all examples of momentum in athletics. The same principle can be translated to success in health and fitness, as well as every other aspect of life.

If you want to succeed, you must build, maintain and use the momentum of your successes to propel you forward.This means you must be able to win early and win often to improve your personal momentum and increase your chances of success. Therefore, when working with clients, especially at the start, we begin with simple, almost impossible to not achieve, goals. This allows them to “win” early in the process and often, letting those clients feel the positive effects of momentum and use it to propel them forward. 

If you want to make a change to your body, health, or life, it’s imperative that you focus on achieving success,even in small ways, early in the process. This will build buy-in, increasing your level of motivation, enthusiasm for the process, and engagement, making it easier to sustain your habits and continue progressing. For you to get those wins early in the process, make sure you are setting achievable goals for yourself. If you haven’t worked out in 10 years, and eat fast food every day of the week, telling yourself you’re going to work out 6 days per week and eat a whole-food based and healthy diet is a recipe for failure. Make small,sustainable changes in your daily life to achieve those early and often wins,which will build momentum and make achieving your larger, grand scheme goals far easier to achieve. 

If you’re someone who has health and fitness goals, regardless of if they’re tied in to your New Year Resolutions,it’s necessary to have the right approach and mindset if you want to give yourself the best chances for success. This means setting goals and building a plan of action to achieve those goals, which allows you to visualize what success will feel like and understand how you will get there. When it comes to taking action toward those goals, remember to be patient with the results, as they do not and will not happen overnight. Finally, regarding that action don’t forget to build positive momentum by setting yourself up for wins that happen early on and often in the process. By following this approach to your health and fitness goals, success will be far easier and more enjoyable to achieve.Just remember, it took time to get where you currently are, and it will take time to get to where you want to go.

P.S. If you’re looking to start a fitness and nutrition program in the New Year, stay tuned for article(s) to come on choosing a quality gym/training facility and how to feel comfortable and achieve success within that facility. These are two items that will be a huge component to success in your journey and can be the difference between sticking it out through the struggles in a gym you love and feel comfortable ino r giving up when things get difficult in a gym that is unwelcoming, not supportive, and doesn’t align with your goals and personality. 

Tracking Calories: NOT the Only Way to Lose Weight!

I’m a huge proponent of information and awareness. Regardless of what the problem or task is, having usable information and building awareness around the situation is paramount to success. Whether trying to solve the issue of bullying, world hunger, or in the case of many people I work with, trying to lose weight, the answer is almost always about gathering information and building awareness around the problem.

Without awareness of an issue, it’s difficult to understand first that there’s an issue to begin with, but second, where the issue actually lies and what solutions are available. This is why gathering information is so important, because it gives you tangible data to analyze and work from when trying to adjust and make changes. 

When it comes to dieting the same holds true. The need for awareness and information about an individual and their specific needs is a major component of any successful fitness and nutrition plan. This allows you to understand where the person comes from and gives you the ability to better help them get where they want to go. Without this background information, it would be like trying to hit a dart board in the dark, there’s going to be a lot of misses. 

As part of the gathering information and building awareness stage, I require clients to track and log their food over a 3-7 day period, usually with a food journal app like MyFitnessPal. This satisfies my need for information, by letting me know exactly what they eat during a short period of time, and increases their level of awareness about their eating habits and food choices that will be valuable going forward. 

While I don’t require clients to track their food beyond the 3-7 information and awareness period, I always recommend them to do so for several reasons. First, they will build a better understanding of portion sizes, and nutrition labels, allowing them to make smarter choices when preparing and eating food. Second, tracking their food gives me up-to-date information on their current habits, allowing me the ability to make more informed and accurate adjustments to the clients nutrition plan. Finally, and this is truly just my opinion, but one that many share, tracking is the most efficient way to lose weight, specifically fat. You can certainly lose weight without tracking calories, I myself recently lost 15lbs over a 5 week period without tracking or logging a single bite of food, but tracking makes the process so much quicker and more effective. 

As much of a supporter of tracking food and using a food journal I may be, I understand that it’s not for everyone. I too have to take a break from tracking food after doing it for extended periods of time, so I understand that tracking can seem or become tedious and difficult to do consistently. In these cases, it’s important to have other strategies and tools to help clients achieve their goals in an efficient fashion. 

If you’re looking to improve your health, and/or lose some weight, without the use of a food log or tracking everything you eat, check out the strategies listed below that will 

Portion Control

This is one of the best strategies as it’s something that will serve you regardless of what or how you eat. Learning proper portion sizes and how to adjust those to fit your needs and goals is a very beneficial skill to have. It works great on it’s own, or in unison with other styles of eating, including tracking calories and/or macros. Understanding portion sizes is a skill that I work with each one of my clients to hone so that they are well equipped to make healthy and smart choices when eating. 

If you want to improve your ability to estimate portion sizes, you first need to practice estimating portion sizes. This means either weighing and/or measuring your foods and matching it to what your thought or estimated, or simply using your hand as a basic guideline for portion sizes. If you’re interested in how to use your hand as a portion control guide, check out the graphics below: 

Low Calorie Alternatives

Low calorie and macro conscious foods are a rapidly growing and hugely popular industry right now. With obesity becoming the norm in many countries, including our own, companies are finding ways to make dieting easier and more enjoyable. As part of this movement, many companies are releasing lower calorie, health conscious versions of many of the foods you love. Foods like bread and tortillas, dairy products like milk, yogurt, and various cheeses, as well as many other options, are now available in lower calorie, and often times higher protein and fiber options which are perfect for the health conscious and/or diet-minded individual. 

Think about it. You don’t have to change anything you do as far as what you eat, you just have to swap it out for a lower calorie, healthier alternative. Without changing much about what you eat, you can easily slash upwards of 500 calories daily and put yourself comfortably in a calorie deficit working towards weight loss. This is a huge benefit for those looking to lose weight, but also for those looking to maintain weight who have a large appetite. It works on a principle called volumizing.

Volumizing is the process of eating more food in terms of overall weight and density, for less calories than before. For instance, I make french toast with 35 calorie per slice bread versus the traditional 70-100 calorie per slice bread, and it not only saves me hundreds of calories in that meal alone, it also allows me to eat 8-10 pieces of french toast, rather than 3-4 for the same amount of calories. This is a huge bonus when dieting, or when you simply have a crazy appetite and struggle to feel full because the eyes are a huge portion of how full and satisfied we are after a meal. The more food you eat in terms of visual size, the fuller you will feel afterwards, regardless of overall calories. It’s for this reason that I use this strategy of switching to lower calorie options year round, regardless of whether I’m working to gain, maintain or lose weight. It allows me to eat and enjoy far more food than I otherwise would be able to, and makes dieting much more enjoyable as a result. 

If you are interested in some low calorie swaps, some of my favorites include:

  • butters, cream cheese, yogurt, milk. Kroger has an entire line of dairy products called Carbmaster that is low in carbs and most products are lactose free.
Kroger CARBmaster, a dieter’s best friend
  • bread, buns, tortillas and other baked goods. These usually come packed with additional fiber as well, an added bonus to your health.
This brand is not only low calorie, they also taste GREAT
  • various meats. Swapping to leaner cuts and versions of meat, including beef, chicken, lamb, pork, etc, will save hundreds of calories, usually in the form of reduced fat. 
This can save you tons of calories and also increase protein intake in many cases
  • egg whites are a great option for reducing calories while still maintaining high protein content. There are many health benefits to the egg yolk, but it comes at the cost of an additional 45 calories. If calories are tight, stick to egg whites. 
Packed with protein and useful in a variety of recipes, egg whites are great to have on hand

Fasting

Restricting the amount of time that you can eat, aka your eating window, can be a big help in reducing calorie intake

Fasting, and intermittent fasting (IF), has garnered a lot of attention, especially over the last year or so. Many people claim that it’s a magical weight loss formula, and while it shows promise for certain health benefits, when it comes to weight loss it works on the same principle as everything else: calories in vs calories out. Fasting is just a tool that can be used to make creating that calorie deficit easier. 

There are many ways of fasting, which will be included in my next blog post which will cover everything you need to know about fasting and whether or not it’s right for you, but for now I’ll go over the most popular and promising versions. 

Easily the most popular version of intermittent fasting, the 16:8 protocol is used often because it fits so easily and naturally into people’s lives. The 16:8 protocol is when you have an eating window of 8 hours, usually from 10am-6pm, or something in that realm, and then fast for the remaining 16 hours. By limiting your eating window, or the amount of time you allow yourself to ingest food, you limit your chances of overeating. It’s much more difficult to overeat in an 8 hour period, than it is to overeat in a 12 or 14 hour period. With this variation all most people need to do is to skip breakfast, or your first meal of the day, and then avoid snacking or eating past a certain point. For most people, this is the easiest form to implement because of the simple and easy to follow guidelines. 

Another popular and promising form of IF is the 5:2 protocol. This involves eating ad libitum (whenever and however you feel) for 5 out of 7 days of the week, with 2 of the days being either fully fasted, or very low calories (500-600). This has been shown to be a viable and useful option for those who prefer to be extremely restricted for a couple days, followed by complete freedom on the remaining days during the week. These are just two of many variations of IF and can be used as a tool to help you control how much you eat, thus assisting in weight loss.

Cutting Out a Food Group 

It doesn’t matter which “team” you’re on, eat in a way that works for you

If you’ve ever eaten low-fat, low-carb, Keto, Atkins, or anything resembling these diets, you’ve implemented cutting out a food group as a way to lose weight. As much as people want to argue semantics over which food group is most important to eat or not eat for weight loss, beyond calorie control and adequate protein, it really doesn’t matter. The reason that diets like low-fat, Keto and others work, is because they cut out an entire macronutrient group almost entirely, making it more difficult to overeat their total calories.

Imagine you were from a family where you ate tons of carbs, pasta, bread, cakes, etc and every meal had some sort of calorie dense, carb portion. If you decided to one day switch to a low-carb diet, a large portion of your overall calories would be removed instantly. This could be very useful when trying to reduce food intake and/or the overeating of specific foods, those foods we like to call “trigger foods”. 

If you want to use this strategy to lose or maintain weight, the first question you should ask yourself is, “can I keep this up long-term?”. If the answer is yes, then you’re going to do just fine switching to a diet where one food group is removed. If the answer is no, you then have to ask yourself if you can consistently eat in this way to reach your goals, however long that may take, and then be able to transition under control back to a more balanced nutrition program. If you feel confident in your abilities to slowly introduce those foods back into your diet, without making drastic changes all at once, you’ll have a better opportunity to maintain the progress that you’ve made and the weight you’ve lost (or not gained), rather than have a negative rebound effect that many people experience after reintroducing a macro group to their nutrition program. 

While I will always require clients to record 3-7 days of food logs during the initial stages of any nutrition program, and will often push for them to continue logging for more efficient results, I understand that tracking food, calories, and macros isn’t for everyone. It’s important that those who don’t “click” with tracking their foods have alternative strategies they can use to make dieting, nutrition, and losing weight easier and simpler. The strategies listed above are great options to help you in improving your eating habits and losing weight, but they’re not exhaustive and there are plenty of others. You probably use many of them in your day to day life without even realizing it. This week take note of the choices you make on a daily basis regarding nutrition and eating, and figure out what you’re already doing to save calories that you didn’t realize at first.