Basic Eight Lifestyle Changes For a Healthier Weight

Portion graphic highlighting whole foods: protein, grains, fruits and veggies.

1. Check out NOVA’s Food Classification Reference Sheet. The reason I chose this source for nutritional advice is due to the fact that they are not funded by food lobbyists. So only your best interest is in consideration. Additional information here.

2. Download a macro app. I use Macros First because it’s free and has a label scanner to speed up the process. This will be hard to adapt to, but the good news is it will not be forever. I recommend using the app until you have an idea of what a caloric deficit looks like as far as portions and frequency.

3. Using a wearable we will throw out an arbitrary number like 10,000 steps a day as a base line. We will also use this device to help gauge our caloric expenditure which we will compare to the calories ingested. Aiming for a deficit of 500-750 calories a day.

4. Keeping in mind that there is room for error in these devices as well as 20% sway both minus/plus on nutritional labels. Even so, this will give a more structured and science based approach to your weight loss by taking out the margin for human error.

5. It's not forever. I recommend tracking macros for two to three months then revisiting this protocol only when weight management ceases before your desired bodyweight, or unwanted weight gain of fat, not muscle occurs.

6. Stay off the scale. They can be misleading especially as we are beginning strength training programs where we might be losing fat, but gaining lean tissue. 

7. For this to be successful, we need to be brutally honest with ourselves while logging our dietary choices, as well as being incredibly diligent with creating extra movement in our personal life. Example: parking further away from the office, stores, or functions. Every 30 to 45 minutes stand up and move a bit. An hour at the gym is only 4% of your day. Use this as a reference number to visualize the portions of your day you are dedicating to your health.

8. Buy some post it notes. Write down your goals, your motivations, names of people who inspire you. Place them around your life. Bathroom mirror, dashboard of your vehicle, night stand, office desk, the screensaver on your devices and refrigerator.

Want a FREE workout tracker? Download and print the file below or here.

Workout Tracker

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