Day 10! We’ve made it folks! We’re at the final day of the experiment. Let’s review for a minute.
The purpose of this series was to highlight the fact that when you are trying to lose weight, 80% of the weight loss is because of your diet. No matter how much you’re working out.
The goal was to stop people from being surprised when they don’t lose weight at the end of the week. There is no question, when in weight loss mode and you’re overweight, if you don’t lose weight… it’s because of your food intake.
Tracking your food matters!
As you’ve seen throughout the series I’ve promoted myfitnesspal.com like crazy (I hope they’re reading maybe they’ll advertise with me!). The reason? You cannot know how much you’re eating if you’re not at least writing it down. But why do that when there is a fantastic app like myfitnesspal.com available to help you?
Everything you eat must be accounted for or you are just fooling yourself. Speaking of fooling yourself…
Weighing your food matters!
Tracking your food tells you what you are eating. Weighing your food tells you how much you are eating. Again the beauty of myfitnesspal is that you can adjust everything you’re eating to the correct measurement. If you are just eyeballing it then you’re either over eating or under eating. Both are bad. The reality is most of us rarely ever under eat.
Go buy a weigh scale for $20.00 at Walmart. You’re going to shock yourself with how much you’ve been eating.
Eating the RIGHT food matters
I’m not going to pretend to be an expert on this. There are enough articles on the internet, books in the library detailing or debating what you should be eating, you could cover the planet in paper.
In my humble opinion, here is what you should at least be thinking about when it comes to what food you choose to eat when trying to lose weight..
Pick food that you can eat large volumes of, that are low in calories. One of the biggest killers to folks learning to eat properly is the feeling of being hungry. If you’re doing it right – proper daily caloric intake and macros – then you should not feel crazy hungry. Sometimes you will, but being “hangry” should not be a feature of your meal plan.
Choose foods that are heavy in protein. Protein leaves you feeling full. Protein heavy foods are generally lower in calories and carbs. Which means you can eat more of them.
Pick a pal, a friend, a partner to do this with. It makes life so much easier when you have support. Someone you can frantically text for help when your latest work function is serving copious amounts of fried chicken and donuts (sour keys).
For me the accountability lately has been this blog. Nothing like failing in front of millions of your readers. (Okay I exaggerate, I’ve only got a few hundred thousand)
Cheat day matters
I suspect there is tons of debate on the inter-webs about this subject so I will again defer to the experts. I can only speak from my experience. My cheat day was built into my week by my trainer Coach Tom, so I’m trusting his knowledge on the science, but the practical side of it is this… I do not think I could be as disciplined throughout the week if I didn’t know I was going to get a taste of a little extra at the end of the week. Thats the long and the short of it for me. It’s mental and it helps me.
That being said, cheat day isn’t a free-for-all. It’s a refuel day as Michelle and Tom would say. You can eat more, but more of the same healthy things you were already eating throughout the week.
This is NOT that hard!
Look I get it. If it were easy then all of us would be slim, fit and healthy. But at the same time if you have a plan, the execution of eating properly for weight loss is not all that hard. Tracking your food, weighing your food, having a cheerleader to lean, all makes the execution easier to be sure. There is absolutely nothing complicated about it and there are tons of resources available for you to turn to if you need help. Like my wife Michelle. (yes I know a shameless plug for her business, but she’s really good!) I’ve talked about this before, check out one of my earlier posts “If this is so hard, then why is it easy?“.
Let’s get to the numbers…
|Day 1||229.3 lbs|
Let’s see… from Day 1 through to Day 10 there was a total weight loss of 8.4 lbs. I would say that’s pretty good! I lost a little less than a pound per day. On a meal plan designed to lose 2-3 lbs per week.
All from concentrating on what I was eating, nothing else. Now that’s not to say my results would not have better if I was working out at the same time – they probably would have been better. But that wasn’t the point of the blog series – people like to work out but they don’t like to manage their food.
So there you go. The 10 day experiment is done. Hopefully all 4 of you enjoyed reading the series and I was able to keep you a little bit entertained. I’ve really enjoyed doing the series and I hope you liked it.
Maybe there is something to this eating right thing after all!