Our 5:00am Boot Camp Class got into a discussion this morning regarding a recent study published by the New England Journal of Medicine.
The study was designed to determine which type of three diets worked best. For purposes of this letter, the three types don’t even matter, as I’ll explain.
It was a good discussion, but when I thought about it afterward, I realized something was amiss.
Described as a “tightly controlled study” by the New York Times, the 322 participants lost an average of between 6-10 pounds.
Not too bad – right? I mean it must have been a 2 or 3 month time frame, right?
Try TWO YEARS on for size!
That’s .333 pounds a month.
That’s not so good. (In fact it’s downright lousy!)
To me the take home point is this –
It doesn’t matter how good the “diet plan” is –
If you don’t actually DO IT CONSISTENTLY!
I suspect many if not most of these participants were, how shall I put it? – less than truthful about their compliance to the diet.
I come to that conclusion based on experience.
You see, I have a philosophy regarding nutrition – principles that if applied produce the desired results.
If a client tells me it “doesn’t work”, 99 times out of 100, when we look at what he ACTUALLY does, it not the plan that isn’t working, it’s the client not working the plan.
(Note the “if applied” part above.)
So what do we do about it?
Here are 5 principles of nutrition that anyone CAN do.
The real question is – WILL you?
1) Track how much you are really eating. Log 2 weekdays and 1 weekend. Fitday.com is gold, and it’s no cost.
2) To lose weight, all other things being equal (your exercise plan for instance) – you need to eat less. Start with a 300-500 calorie reduction. Use fitday.com to track it. Adjust every two weeks as needed.
3) Don’t eat food from a box, bag, wrapper or can. Vegetables, fruits, nuts, and protein are the basis of a “good” nutrition plan.
4) Don’t make excuses. If you “fall off the wagon” and eat something you know doesn’t help, don’t turn it into a binge. That extra piece of cake DOES make a difference. Once in a while doesn’t mean once a day. Remember, making excuses only burns .02355 calories a day. (OK – I made that up)
5) Plan ahead. Pick a day when you can prepare ALL the meals for the week. If you are not willing to plan ahead, you aren’t serious about making the change.
Which is the most important?
In my opinion – #5.
If you don’t know what you are going to eat next, you’ll eat anything you can get your hands on.
I know, because I am right there with you.
But IF you combine these 5 tips consistently applied (i.e. EVERY DAY) with a good training plan (consistently applied) you will start to achieve the results you want.
As we like to say in Boot Camp – It’s Simple, but that doesn’t mean it’s Easy.
Nothing worthwhile ever is.
To your best health,