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By Matt Stoll
Part of my philosophy is gradual changes. They all add up in the end. Without
getting into detail, I have mentioned that, but here is the logic behind it: If you
try to change your lifestyle in one shot, it's extremely difficult. You've
been so use to doing something one way, that another way almost seems
stupid because you are comfortable and familiar with specific ways. For example,
Company A, where you have worked 25 years does folds shirts one way. Company B,
where you just started folds them another way. You want to fold them the way you
know, but its time takes some getting use to. If
you make that immediate and drastic change, you will have cravings, and
lead to binging. If you try to improve perfectly the first time, where
is there to go from there? Look at the Atkins
Diet for example, we all know it works SHORT TERM, but when you start
eating carbohydrates at a reasonable to a normal level, you are back to
square one. A "quick fix" in this case is exactly what it sounds like - synonymous
with short term and temporary. This is why baby steps at first is crucial. You
want to slowly introduce yourself because one change at a time is easier than
changing everything at once. That is why my first, simple advice to almost everyone
is to eat what you regularly eat - just less of it. That is called portion
control. One thing I must emphasize is that you are human! Everybody slips here
and there, and is allowed to cheat - and reward and enjoy themselves. Don't feel
bad, it's okay! Once you reach your goal you will be allowed to cheat a little
more, as long as you put the effort back into the gym - Will
power is difficult, but to make up for it, just put forth a little
extra anger in the gym, and take out any regrets on the equipment. Change is the
most important thing. If you eat the same, and workout the same, your body will
look the same. If you change the way(for the better) you workout, and the way you
eat, your body will change too(for the better)!
Breakfast: The most difficult meal of the day; It is early in the morning; you have
to take care of the kids and run to work. While
your metabolism is the highest in the morning (that is why breakfast is
one of this most important meals of the day and why dinner should
usually be the smallest), it is still important to eat healthy. It looks like you
have bagels most mornings. So here I begin with gradual changes. Instead of having
bagels 4 days a week, have them 2 or 3 days a week. Another gradual change is not
using toppings such as cream cheese. I want to remind you that Carbs=Sugar=Fat!
Eventually the carbohydrates that you do not burn off turn into fat. This is why
gym time is important; your body gets its energy in this order: carbohydrates, fat,
then protein. You want to burn the carbs. As you can see from the equation before,
sugar=fat as well. Therefore, yogurt is also a not the best choice. A good,
filling breakfast can be a thick protein shake or instant oatmeal. Back to gradual
changes, Low Carb bagels, or sugar free yogurt...Not both, you want to cut your
calories.
Lunch/Dinner: Meats such as cold cuts, tuna, chicken, turkey, is all a great
option. Carbs such as a potato and whole wheat/multi grain rice are good options.
Again, portion control. This does not mean go out and have 7 cans of tuna and a
pound of rice for lunch. Use
good judgment in regards to portion at first, then after your gradual
change, we will get a little more specific with serving sizes. You want
to reduce your caloric intake.
There can be too much of a good thing! While salad is healthy, the more of it you
eat, and the more dressing(extra calories), the more calories you are consuming.
Dinner: See above, anything I have listed for lunch can be a good dinner too but:
Dinner is a little more difficult. It is later at night, you are tired, just got
home from work, and you don't feel like cooking. Here is the easy part. You
always have things to do when you come home. The first thing you should do is put
something in the oven. This way by the time you change, read the mail, and say
hello to the kids, your dinner is ready. This makes things a lot easier. While
I don't promote frozen foods(high sodium), I find Lean Cuisines to be a
decent option because they are low in calories, and depending on the
meal can be high in protein. They are low in calories, and with a lot of water can
fill you up (and with water, to counter the high sodium) OR, do all of your chores
FIRST, then eat, this way it is closer to your bedtime. Note how both of my methods
push your eating time later so you are not as hungry closer to bed time.
Right now a Gradual change in your diet could be instead of having two slices of
bread, have one, or none.
*limit
your late night carbs because as I said, if you don't burn them, they
get stored as fat...While you do burn fat in your sleep, it is not
enough to counter the amount you take in.
Snacks (In moderation): Fruit, granola, bran muffin, not all.
My suggested diet: Breakfast: Filling & thick Protein Shake(MetRx) or Oatmeal
Snack: Fruit Lunch: Listed Above Snack: Dinner: Listed Above
Other tips: Gym as much as time permits, up to 4 days a week, up to 1.5 hours per
visit. You can get away with more, if you make it to the gym more.
Limit fried foods
Use Multi-grain, whole wheat, or low carb when available(in this order).
Multi-grain and whole wheat contain fibers that will help break down fat.
Take: multi-vitamin: Will cover any nutrients you miss along the day
Flax Oil & Fish Oil: Combined they even work better. They are nothing you can't
get from regular foods, but this will make sure you get a decent amount. They are
good fats!
Keep up your water intake
Green tea: Enhances overall energy plus will help burn additional calories during
the day
What you need to know: Using one of these philosophies wont work. Do not think
just because you switch to whole wheat bread from white bread you are healthy. You
know what is right and wrong. So as I stated, do not change all at once, and do not
expect immediate changes. Gradually change to results you will keep - but be
consistent! (ex. one change per week)
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