Where do you start?
The top 3 questions I get asked:
- How many calories should I be eating a day?
- Whats the best diet to lose belly fat?
- How do you find the motivation to workout everyday?
When it comes to wanting to make any changes figuring out where to start is the hardest part and what makes it even harder is that there is so much bullshit information out on social media now no wonder I get asked all these questions on a daily!
Food for thought: The key to successful healthy body changes is made up of 3 things:
- Willingness to put in the work
Lets get to those questions, shall we?
The number one question I get asked is, “how many calories should I be eating a day?”. The truth of the matter is, I don’t know!
I don’t know how many calories you should be eating because it’s different for everyone. What I can do though, is help you figure it out. You know that saying “you don’t know what you don’t know”, this pretty much applies to daily intake of calories. How you figure this all out is by knowing where you are starting from before you make any changes. If you don’t actually know how many calories you’ve been eating this whole time, how do you know where to cut or increase ? The amount of calories you eat is dependent on what your goals are. People either want to 1) Lose fat or 2) gain muscle. You can’t do both at the same time. You have to pick one and go with it.
Fat loss requires you to eat less and muscle gain requires you to eat more, so obviously both can not happen simultaneously, however you can lose fat first, then build muscle, and this all comes down to one important factor: calories in and calories out.
So how do you start? My suggestion is to start tracking. Before you make any changes to your current eating habits, start tracking what you eat everyday for about 1-2 weeks. This will give you a good baseline. For example, if you currently weigh about 200lbs and have been at this weight for the past year and after tracking for 2 weeks you notice that you have been eating roughly around 2000 calories a day. Now you know that 2000 calories a day, keeps you at your current weight. If you want to loose fat, you need to decrease the amount of calories you are eating, you also need to start burning calories (calories in- calories out). You start by cutting your calories slowly, so maybe instead of 2000 calories, you are going to eat 1600 calories and you start moving your body more. It doesn’t matter what you do, just move your body. In a week or 2 you should start noticing a difference. It really all comes down to simple body science. ‘Calories in and Calories out’
Is there a difference in food types? Absolutely! You want to make sure your calories come from foods that have nutritional value, while still allowing yourself to enjoy the foods you love (like pizza)
Download MyFitnessPal, they have a free option and start tracking! Tracking your food and reading your labels will be the most important skill you will ever learn. Just because something is labeled fat free, keto-approved, or diet does not make it healthy. Most of that bullshit is made up of crap I can’t even pronounce!
Ahhhhh…belly fat, how to lose it and with what diet?
As a professional, what drives me absolutely insane is all these people on social following a “diet” giving other people advice like they are experts on weight-loss. I get it- when you are desperate for quick, fast results, your are more vulnerable to risk your overall health for a quick fix and you are more easily convinced that if it worked for them it will work for you. Let me make it simple for you…it’s all bullshit! Short term diets are for short term results. If you want to get fit, you need to put in the work. This means you have to spend time tracking your calories and actually move your body.
Our bodies are all different. You can’t compare your body to someone on social media. You can’t put all your focus on changing one part of your body, your focus needs to be put on your body as a whole. Where you store subcutaneous fat is different than where I store it. It’s more important for you to focus on your overall daily nutrition and daily movement rather than following a restrictive diet, so unless you are doing a body building competition and need a bulging six pack and protruding veins, you don’t need to worry about whether or not you can have a slice of bread. What you do need to do, is focus more on the amount of food you are putting in your mouth and how much you are moving.
Following a restrictive diet will get you faster results, but ask yourself this- is it sustainable and are you happy? If the answer is yes, then go for it, if the answer is no, then it’s time to re-think your approach. It doesn’t have to be complicated and it doesn’t have to be miserable. What it does have to be is life-changing, enjoyable and sustainable.
Next question….Where do I get my motivation?
You have no idea how many comments I get about how much I workout, and how early I do it. Heres the thing- motivation is what got me started, it’s not what keeps me going. Am I always motivated? Hell no! I want to hit snooze like everyone else but although I may not always be motivated, I am committed. I am determined and committed to my health. My health is non negotiable, so just like anything else in life, you schedule it in. Just like waking up for work, or brushing your teeth, working out is part of a routine.
You can sit there and complain and make every excuse why you can’t and tell yourself how hard it is, but the truth is your willingness to do nothing is stronger than your willingness to do something. Its easy to want to make a change, the hard part is actually doing it.
Don’t you think it’s time to start taking yourself seriously? I think it is. Your health is the root of all your successes- mentally and physically.