I think just about every one of us has said at some point in their life, that they know nothing about dieting or working out, Where to start? Or was overwhelmed by the whole idea of dieting. I know I did. The good news is everyone has been in your shoes at some point, and everyone had to start somewhere.
Dieting – I don’t really like this word. It sounds like a short-term fix that’s really hard to stick to. I like to use the word lifestyle instead since eating right and healthy is a lifestyle choice for your health and well-being.
Here are some tips that will help get you started:
Tip #1
Don’t hop on any fad diets; Keto, Atkins, Fat-Free, Vegan-only, etc. ANY diet or plan that has you extremely limiting a macronutrient, which is protein, carbohydrates, or fats, is a really bad diet to go on. When you deprive your body of something it needs to operate, it will eventually stop running. For example, your car needs oil and gas to run properly, right?. If you don’t give it one of these 2 things, it will eventually cause problems in your engine, alternator, etc., right? If you don’t fill gas up in your car it won’t run correct? The same goes for your body and macronutrients in our bodies.
If men don’t eat a certain amount of fat, it will affect their testosterone levels, which in turn, can lead to a huge host of other problems. If you don’t eat carbohydrates, your body will lose energy. You will get run down, tired all the time, which is not sustainable. I can promise you – when you can’t take it anymore and break down and start eating carbs after you haven’t for awhile, you will not only gain back the weight you lost, you will gain MORE!
Tip #2
Start eating and drinking more right now. Most people hardly eat or drink any water. They’re under the notion that the less they eat, the more they will lose, but no it does the opposite. Most people I talk to eat once or twice a day. What happens is, your body says, ‘Hmmm, I haven’t gotten food in a while, so I’m going to hold onto this food and store it as fat for the energy I need”. This is bad. I suggest start eating something every 2-3hrs. Smaller meals with a protein, carb, some healthy fats, at least 3x a day, 4 is better. Once you start eating every 2-3 hours, your metabolism starts adjusting to that and will start burning all that food, because it remembers and knows it will get more food in a couple of hours. Does that make sense?
It doesn’t even matter if you are eating a carrot, your body will hold onto it and store it as fat. Most people also drink a ton of coffee and hardly any water. Start drinking more water. Buy a gallon water jug, so you can see how much water you are drinking from that jug in a day. Your end goal is a gallon. It takes about a week to get to that. Don’t just start chugging a gallon of water the day you start. It took me about a week and a half to get up to a gallon. I saw a difference within 3 days in my skin and energy output of what a miracle drinking a lot of water does for your body.
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What are your goals? Are you just looking to lose 10 lbs. or are you looking to lose more like 50-75lbs? Do you have certain health concerns/ issues like diabetes, thyroid issues, etc.? If you’re someone that has health concerns and has more than 20 lbs. to lose, I highly recommend working with a professional coach or nutritionist.
There are a ton of people that are highly educated. What I personally did was, I went to social media. Do you know anyone that’s really fit and has lost a lot of weight? Ask them what they did. That’s where I started. If you are on Instagram, look for lifestyle coaches and nutritionists. Go to their page and look for people they’ve worked with. Look at before and after photos. Message 5-7 people or go on their websites and see what they offer. What’s their pricing like? How often do they change your plan? Do you send in weekly photos to check in so they can see your progress? You can even message people from their comments that work with that person and see how they like their coach.
If you don’t want to do that, Google lifestyle or nutrition coaches in your area where you live. A good rule of thumb for pricing is around $200-300 per month. The key is you have to stick with someone for a while. Remember, this is long term, not a month fix. The goal is to lose the weight that you are looking to lose and not gain it back.
What’s my best advice? After you have reached your goals, move to a reverse diet to bring you back up slowly to eating more, but without gaining any weight. It might be that you get 2-3 cheat meals a week to eat whatever you want, or maybe you have to eat clean Monday to Saturday, but on Sundays, you can eat out for a nice lunch or dinner? Email me if you want more information on this or need help finding someone in your area that’s local.
Tip #4
Join a gym – any gym, big or small, whatever you are comfortable with. It doesn’t matter what your age is. Men and women of all ages go to the gym. I have noticed people over the age of 50 tend to go in the mornings before noon, whereas college kids prefer to go in the afternoon and later evening. Gyms are always packed from 430-630. I would try to avoid those times if you can unless you’re joining a bigger gym.
Tip #5
If you can afford it, hire a trainer at the gym. Take just a couple of sessions to get yourself comfortable with the equipment. Depending your confidence level, if you need accountability, stick with them, or if you think you are good to go without them go on your own. There are thousands of YouTube videos on how to lift. Whether you are a man who wants to add size, a woman who wants to build lean muscle, YouTube is your place. If I get from my coach a workout plan where I am not familiar with ½ the list, I just YouTube the name of the exercise such as, reverse hack squats and the videos of how to do it pops up.
If you have any questions about any of this, please don’t hesitate to email me. You can also click on, “Ask Jen” and it will bring you to the forum page to post specific questions you have.
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