Tag Archive for: dieting

“I just want to be toned.”
“I need to lean out for the summer.”

For women in particular, slashing calories and swearing off bread forever seems to be the default reaction to wanting a supposed bikini body.

There is nothing inherently wrong with wanting to drop bodyfat – let me be clear on that. If you want to lean out, all the more power to you.

But before you move forward with dieting, it’s important to understand that “just lose more fat” is not always the answer to your physique woes. In other words, the body that you’re after – that “toned,” athletic yet slender look – may not necessarily be a simple matter of shedding fat off your frame.

What do I mean by this?

You may not want to diet if:

1.) You’re skinny fat.

Your bodyweight is considered healthy according to the BMI scale, yet your body fat percentage is still high – this is typically manifested in the form flabby arms, flabby legs, and probably a doughy midsection that refuses to go away no matter what. In other words, you simply don’t have much lean muscle mass on your frame, which in turn makes it more difficult to see any muscle definition.

Muscle definition is good.

Oftentimes, people find themselves looking skinny fat if they’ve been focusing solely on scale weight. I don’t condone this approach for several reasons, one of which includes the fact that it completely disregards body composition. At the same time, fear of seeing the number on the scale go up can prevent you from building quality muscle that will actually help you achieve the look that you’re going for.

People usually get here via a combination of long-term caloric restriction, excessive cardio, and avoidance of weight-bearing exercises.

If you fall into this category, then you may want to hit the brakes on dieting – for now, anyway.

2.) You’ve been crash dieting for a considerable length of time.

In this case, your body has likely long since stopped responding to what should be a caloric deficit.

And if this is you, then no amount of cardio or sad lettuce-eating will get your body to drop fat. You may be religious about getting in your gym sessions, drinking your water, nailing your nutrition, and managing your stress levels — in other words, doing all the right things for fat loss — but none of that will matter if your body is pissed off.

We all know that I’m not a proponent of crash dieting. It only works until it doesn’t, and then the aftermath is typically incredibly messy. It’s not unusual to regain the weight that was lost during the crash dieting phase plus more. Why? In a nutshell, because the methods utilized were not sustainable.

(Are there exceptions? Yes, there are a handful of people who can successfully crash diet and then keep that weight off over the long term. If this is you, all the more power to you. But please, don’t count on being the exception. That’s how you get yourself into trouble.)

How do you know if you’ve been crash dieting? In general, your calorie intake has been somewhere in the (10-12) x (bodyweight in lbs) range or lower, and you can’t remember the last time you haven’t been trying to diet. On top of that, your qualify of life has likely gone down the drain, you may be obsessed with the scale weight, and you might be terrified of carbs. Or fats. Or both.

3.) You’re already lean with some, but not much, muscle mass.

This is perhaps the fuzziest category to pinpoint. After all, what qualifies as “lean”? What counts as having “some” muscle mass?

Let’s use myself as an example.

Back in 2008, I had just discovered weightlifting. In January, I was 5’2″ 110lbs with some muffin top going on (yes, really!). Unfortunately I don’t have any progress pictures from that time, but over the next few months, I dropped 8lbs. Here’s what my body looked like by June:

A stringbean Sohee in 2008. I was 102lbs in this photo with not much muscle at all.

A stringbean Sohee in 2008. I was 102lbs in this photo with not much muscle at all.

I managed to get myself pretty lean, as you can see. I didn’t have any extra flab, I’d gotten rid of the rolls around my waist, and when I flexed, you could see a sixpack. I’d estimate my bodyfat to have been around 16% or so.

Strength-wise, I wasn’t doing too terribly for a beginner weightlifter. After less than six months of teaching myself how to lift, I was deadlifting 90lbs, squatting 85lbs, and dumbbell bench pressing 30lbs in each hand. I hadn’t yet built up the strength to do a full bodyweight pull-up just yet, however.

It was during this time that I hired an online coach and told him that I wanted to lose even more fat. He agreed to help.

Now, you may be thinking to yourself, Lose more fat? From where? And looking back, I can certainly attest to the fact that I definitely should not have been continuing to diet. With my calories already in the 1,300 range and my steady-state cardio at 45 minutes a day, four days a week, I hadn’t left myself with much wiggle room to make progress.

I didn’t really get anywhere over the next six months (surprise!). Yes, I got a tiny bit stronger, and yes, my conditioning improved, but my calorie allotment was so low (started out at 1,200 and ended at just under 1,000) that I was essentially running on fumes. As well, over time, my cardio was gradually bumped up to six days of 45-minute steady-state sessions per week – all of this in addition to four days of weight training. I was moving a lot and eating very little, in other words.

That program turned out to be the perfect recipe for a rebound. Once my bodyweight hit 99lbs — and some simple math will tell you that I lost a measly half pound per month — I had so depleted my willpower that my eating spiraled out of control, and I proceeded to pack on 20+ pounds over the next two months. The kicker? Nobody had noticed or even cared about the 3lbs that I’d dropped. Oh, and I was miserable.

Here’s what should have happened: Despite my desire to achieve that ripped, shredded look, my coach at the time should have recognized that I had neither the muscle mass nor the caloric flexibility to try to continue to lean out. At best, I would have listened to him and switched to a slow muscle-building phase; at worst, he should have refused to work with me had I insisted on dieting. As it were, neither of those scenarios unfolded, and I was left to struggle with the repercussions over the next four years. 

Hot damn.

Ladies, if your bodyfat is already under 20% (men under 12%), you’re considered pretty lean already. If you want to shed a few more pounds of fat, that’s probably okay. But once you near 15% (men 9%), you’re reaching the land of diminishing returns: lots and lots of work and hurting for fewer and fewer gains.

Build a fit, lean look with the following steps:

1.) Pull yourself out of a caloric deficit.

I understand this can seem scary. After all, you may know nothing but dieting non-stop year-round.

However, what many individuals – women in particular – may struggle to grasp is the fact that having more lean muscle mass actually makes you look better. It gives you the shapely curves that you’re going for – provided that it’s not covered by a thick layer of fat, of course. And consuming enough food will ensure that your body is provided with the energy it needs to build said muscle.

I’m not saying that you should become Ben & Jerry’s next best customer. The point is not to swing wildly from one extreme to the other.

All you need to do is to not be in a caloric deficit. For some of you, that may mean adding in an extra 300 calories per day. For others, that may look more like 500-800.

In general, maintenance calories for people tend to be in the (14-16) x (bodyweight in lbs) range. This number can be influenced by genetics, age, dieting history, and lifestyle factors, but most people will be able to hang out here comfortably. The formula isn’t perfect, of course, but it’s a good ballpark estimate.

If I’m a 25 year-old female who is lightly active during the day and has not been dieting for the past six months, my maintenance calories may be calculated to be on the higher end of the range at just above 1,700 calories.

2.) Consume sufficient protein.

Protein is king! That much is clear.

Protein not only helps you build muscle, but it also helps retain it. And while the RDA sits at 46 grams per day for a 57.5kg woman and 56 grams per day for a 70kg man, remember that these recommendations are for sedentary individuals – and we’re not sedentary, right?

When you throw strength training into the equation, protein requirements increase. Why? Because muscle protein breakdown rates increase, and you need to overcome that via dietary intervention.

It makes sense, then, that if you want to build muscle (and you do want to build muscle), then you should be making protein a priority.

Recommendations for active individuals will vary across the board. I’ve seen coaches prescribe anywhere between 0.8-1.2 grams per pound of total body weight.

As a general rule of thumb, I like to keep my intake at 1.0 gram per pound of total bodyweight at the bare minimum.

3.) Start weight training for strength.

Remember: Muscle is good. Strength is good.

When it comes to weight training, anywhere between two to four days a week is a solid starting point, depending on the individual. For most people, I’d recommend either a full body split or an upper/lower split. Doing so will allow for increased opportunity to work given muscles.

Of course, you’ll want to prioritize compound movements such as squats, deadlifts, pullups, and bridging variations. Women in particular may want to place special emphasis on their glute development by working them more frequently.

By “weight training for strength” I mean that you should be striving to make progress from one week to the next. Take each session seriously. Do your warmup and focus on the exercise rather than gossip with your girlfriend in the middle of your set.

Progress can mean you add an extra 5lbs onto your squat, or perhaps it means that you stay at the same weight but squeeze out an extra rep. It can even mean that your form improves slightly – that still counts as progress!

If you’re looking for a quality training program, I’ve written a two-day split for you here and a four-day split for you here.

4.) Give it time.

It’s easier to be impatient; we’re accustomed to instant gratification. I totally get it.

But if you want to build a solid foundation of muscle and look more athletic (and leaner!) in the long-term, you have to give it time.

A scant two months at what you’ve calculated to be your maintenance intake before diving straight back into a steep caloric deficit isn’t going to cut it. I know the temptation may be there – because maybe you have this lingering fear that if you’re not chronically dieting, then you’re going to gain 20lbs overnight – but I encourage you to stick with it.

Building a physique takes time. It takes months and years of hard work and dedication. And if you’re too busy cutting calories left and right, you’re never going to give your body a fighting chance.

In general, the longer you’ve been dieting, the longer you should be out of a caloric deficit.

Again, that doesn’t mean that you have to bulk or pile on tons of fat. If you want to reverse diet, you can certainly do that. If you’d prefer to simply eat enough and keep your calories stagnant for a while, that’s fine, too.

A before and current transformation of me. Left: anorexic. Right: eating right, lifting heavy and hard.

A before and current transformation of me. Left: anorexic. Right: eating right, lifting heavy and hard.

Here’s a before and current side-by-side of myself to show you what can be achieved.

On the left, I’m 14 years old and anorexic. In that picture, I’ve already lost over 20lbs off of my already-small 5’2″ frame and I’m hovering right around 80lbs. I’m eating exactly zero calories per day plus running 15 miles and doing 300 pushups and 5,000 sit ups every single day. I’m not lifting any weights out of fear of getting bulky – and yet I’m wondering why I don’t look the way I want.

On the right, I’m 25 years old and I have over seven years of strength training under my belt. I’m still 5’2″ (unfortunately) and my weight is at 108lbs. I’ve followed the four basic principles above for long enough to see positive change take place in my physique. As I write this, I can squat 160lbs, bench press 105lbs, and deadlift 215lbs.

I look much healthier and athletic now if you ask me. (Not to mention, I’m far happier.)

Learn to enjoy the ride.

If you’re in this to make a long-term, lasting lifestyle change, then I encourage you to take the focus off the scale weight.

If I’d never let go of my obsession with staying below 90lbs, I never would have known what it felt like to be strong. I never would have allowed myself to build any muscle. I would have stayed petrified of any and all food, and hell – maybe I never would have made it here.

Fitness is about so much more than how much you weigh.

Ladies in particular: I urge you to set performance goals in the gym. Shoot for one strict bodyweight pullup. Train for a powerlifting meet (that’s what I’m doing now!). Learn a new skill, such as how to double clean kettlebells.

Doing so will allow you to feel truly empowered, and you’ll learn that true fitness success comes when you fall in love with the process and enjoy the ride.

There’s a lot to be said about consistency, both with training and with nutrition.

Stick to the four basic principles outlined above and your body will be thanking you for many years to come.

In today’s video, I answer the question: Which is more important for fat loss – training or nutrition?

1. It doesn’t matter what kind of diet you prescribe to…

…as long as it covers the following needs: provides sufficient calories, sufficient quality protein, sufficient fiber, and covers most of your micronutrient needs. As well, it should be suited to your personal preference. Meaning if you hate your diet, you probably won’t stick to it for long, and it’ll only be a matter of time before you jump ship.

2. There’s absolutely no need to cut out your favorite foods.

If you have a true addiction problem, see a therapist. Otherwise, believing that birthday cake is what made you gain fat is faulty thinking. It’s not the cake itself so much as the fact that you consumed it in excess.

3. You won’t always be able to control what you get to eat, but that’s not the point of fitness.

Because then what happens when you find yourself at a work function and you’re being served some unknown dish at dinner? Do you have a meltdown and go hide in the bathroom to scarf down your tuna? Of course not. The point is harnessing the anytime, anywhere tools you need to succeed independent of your external circumstances. These tools include: prioritizing protein for most (if not all) of your meals, consuming the bulk of your carbs around a training session, and being judicious with your indulgences.

4. Breakfast was once believed to be the most important meal of the day; now, the evidence isn’t so clear.

Keep in mind that correlation doesn’t equal causation, and so far, recent studies have shown that there’s no net difference in carbohydrate and fat usage at the end of the day between those who do and do not eat breakfast. What does this mean for you? Don’t force yourself to choke down eggs if you’re not a morning person.

Whichever side of the breakfast debate you're on, there's one thing we can all agree one: bacon grilled cheese is amazing.

Whichever side of the breakfast debate you’re on, there’s one thing we can all agree one: bacon grilled cheese is amazing.

5. Along the same lines, the multiple-meals-per-day-to-lose-fat theory has also been largely disproven.

The thinking goes like this: the more frequent meals you consume, the more you stoke the metabolic fire, and the more calories your body burns. The truth is, there was never any concrete, convincing evidence to back up the claim. I will concede to the fact, however, that all the studies conducted so far have been short-term, and we don’t know for sure the long-term effects of consuming six meals per day (although one study did seem to support the above notion). So far, the best recommendation we can give is: eat when you want to eat, but be consistent with it.

6. If you’re curious about optimal nutrient partitioning, let me first say this: the idea that the body can only absorb a limited number of grams of protein per meal is bogus.

The body actually has a high capacity for amino acid absorption – which then begs the question, what is the optimal intake that will maximize muscle protein synthesis (MPS)? Dr. Layne Norton suggests an intake of between four to five larger protein doses per day spaced four to five hours apart. Additionally, supplementing with an amino acid supplement (such as Scivation Xtend) with two to three grams of leucine can also help to maximize MPS.

Click here to read more.

7. But once again, what’s considered optimal doesn’t matter if you’re not able to stick to it – either because it’s too drastic of a change for you or it simply doesn’t suit your lifestyle.

What will trump everything at the end of the day is your dietary adherence. If that means you snack on a Snickers bar every night so you can take the edge off, then so be it. It’s not going to be a perfect diet, but what the hell is a perfect diet anyway?

8. If you want to make lasting changes to your nutrition, you have to think long-term.

If you can’t see yourself sustaining what you’re doing now for the next year, re-think your strategy.

9. Be wary of meal plans; they’re a double-edged sword.

On the one hand, they take the thinking out of the equation for you and they (supposedly) ensure that you consume enough protein, carbohydrates, and fats to reach your fitness goal. (I’d like to take a moment to emphasize that I’m well that aware that not all meal plans actually accomplish the above, and may even be detrimental to your well-being and health.) On the other hand, they don’t really teach you anything except how to follow instructions, and you don’t learn how to think for yourself. Not only that, but they also don’t provide for any flexibility.

Read more about my thoughts on meal plans here.

10. To that end, knowing how to count and meet prescribed macronutrient numbers is a valuable skill.

Yes, there is a learning curve involved, and yes, you’ll have to go through some trial and error figuring out the meal frequency, nutrient distribution, and food preferences that work best for you, but it’s well worth the initial hassle. It’s a lot like riding a bike: once you learn how to do it, you will never un-learn it. And just like bike riding, you only have to do it when the season is right (eg. you have a specific fat loss goal, or maybe you want to build some muscle mass without piling on too much fat).

Pick up a copy of my e-book if you want to learn how to count macros.

Pick up a copy of my e-book if you want to learn how to count macros.

11. There will never be a time when calories don’t matter.

Just because you’re not counting macros doesn’t mean it’s a free-for-all. Some form of self-monitoring will always be necessary in order to maintain body composition.

12. If you’re struggling with binge eating, fat loss should be the last thing on your mind.

Your main priority should be to tackle the binge issues. Again, if it’s a true addiction or if the behavior stems from emotional eating, see a therapist. If it’s diet-related, pull yourself out of a caloric deficit for as long as you need to in order to heal.

13. Juicing is bullshit.

Save your $7 and maybe buy a pound or two of chicken breast instead.

14. Whey protein is great, but not necessary.

It’s true that whey has an incredible high biological value, meaning that it’s easy for your body to use, but you can also make plenty of progress by getting your protein from just whole foods. I like to keep a tub of whey around for those times when I’m on the run and need a quick and convenient pulse of protein.

15. Don’t wait until the circumstances perfectly align in your life to begin fixing your diet.

There will never be a perfect time. There is always going to be something in the way, some reason to hold off another week or another month. A big part of lasting change is learning how to roll with the punches and make the most of your current situation.

16. “I’m too busy to eat a nutritious diet” is not a valid excuse.

We’re all busy; we all have the same 24 hours in a day. Take the time to prepare your foods in bulk if you need to. Invest in a slow cooker, pre-chop your veggies (or purchase them already good to go), and cook up a mound of rice. At the very least, you should always have some readily available protein sources on hand in your fridge.

17. Supplements are by and large overrated.

Spending hundreds of dollars on fat burners and neglecting your actual diet is majoring in the minors. Fish oil, multivitamin, vitamin D, maybe some magnesium and creatine monohydrate – good. Branched chain amino acids can also be beneficial. You can save your money on just about everything else.

My favorite brand of branched chain amino acids and my three favorite flavors.

My favorite brand of branched chain amino acids and my three favorite flavors.

18. Junk food should comprise only a small component of your diet.

Macronutrients matter, yes, but so do micronutrients. My recommendation is to allow at max 20% of your daily calories for treats.

19. No, purchasing healthy food is not expensive.

Actually, it’s an incredibly smart investment compared to the colossal medical bills you may have to face later down the road if you don’t eat properly.

20. Dairy is good for you.

Fruit is good for you. Even alcohol – in moderation – has health benefits. There’s no reason to be avoiding any of these things unless they give you explosive diarrhea or make you break out in hives (ie. you have a food allergy or intolerance).

21. Fats don’t make you fat.

Your body needs them to function.

22. The more physically active you are in your daily life, the more carbohydrates your body is going to need.

Don’t be afraid of them. Fruit is not evil. Jasmine rice is your friend.

23. Just because it’s organic doesn’t mean you can eat as much as of it as you want.

Guess what? Organic chips are still chips! And the calories absolutely still count. Sorry to burst your bubble.

24. You can have it all, just not all at once.

There’s no reason to ever feel the fear of missing out when it comes to food (better known as food FOMO). Just because there’s cheesecake sitting in front of you doesn’t mean that you can’t have any of it, and at the same time, there’s no need to inhale the whole thing just to feel like you made the most out of your experience. (Because after all, how is eating yourself to the point of sickness a good time?)

25. Make one small change at a time.

A survey from not long ago revealed that many Americans actually find doing their taxes easier than figuring out how to eat a healthy diet. It’s really. not. that. complicated. If you’re feeling overwhelmed, start with just one thing – maybe get in your fish oil capsules every morning. Then focus on squeezing in more protein to your first meal of the day. Then once you’ve mastered that, swap out that mid-afternoon cookie for a protein shake. Little by little becomes a lot.

In my latest video series, I take the time to answer your questions.

The videos have been divvied up into three parts, and I’ve included time stamps for your question as well.

As a child, my grandmother used to tell me that if I finished off every last crumb off my plate, then my future husband’s face would be free of blemishes. Cleaning off my plate meant that I was beautiful, that I was obedient and kind.

I believed her. Every time I wiped clean all the food set out in front of me, I beamed with pride. I didn’t know who my husband was going to be, I didn’t know if he was going to be smart or handsome, but I definitely, definitely knew that he would have the skin of a baby’s bum.

Regardless of how stuffed I felt, then, I would trudge through my food, bite after bite, for the sake of my soul mate.


If you ask me if I can get you competition ready in 8 weeks using whatever means possible, the answer is no.

If you ask me if I can help you drop 20lbs before you hit the beach in a few weeks, the answer is no.

If you complain that your progress is too slow, that dropping a pound of fat a week is not fast enough for you, settle down.

Let me give you a little dose of reality.

I understand the desire to achieve chiseled abs as fast as possible. I get it.

If you want something, you want it now. And for the most part, we do get what we want – with overnight delivery, with movies on demand, with the live feed on social media.

So naturally, we expect the same when it comes to fat loss, and we find ourselves frustrated if we don’t drop upwards of 5lbs a week.

Honestly, I’ll take slow progress over fast progress any day.


Because I value my quality of life.
Because I want to enjoy the journey.
Because my happiness is too important to me.

With myself as well as all of my clients that I work with, I drill in patience and consistency. These two tools are incredibly underrated yet so, so critical to success.


A while back, I wrote a piece that discussed how to stick with your nutrition while you’re on the road. You can check it out here. Whether you’re traveling or just going out to a restaurant for a quick bite, I provided some tips and tricks to adhere to help preventing you from falling off track.

It’s just over a year later now and my perspective on nutrition has changed a bit.

That’s not to say that the first article is incorrect; for those who are working toward a fitness goal, the aforementioned advice will help tremendously with increasing dietary adherence.

But I was missing a big piece of the puzzle.

I overlooked the #mindset part of this whole fitness thing.

And at the end of the day, if you don’t have the right mindset, your chances of long-term success are compromised, aren’t they?

Yes, it’s true: you always have a choice. It’s also true that portion control is your friend.

If you don’t go into this whole thing with the right frame of mind and the right attitude, though, what’s the point?

Listen. Fitness is not about following a strict set of rules and having a panic attack anytime you deviate ever so slightly. It’s not about putting the rest of your life on hold while you spend six hours figuring out how you’re going to navigate your way through your vacation while staying on plan.

But shit.

Can we all just agree to stop trying to control every little crumb that passes our lips and just freakin’ relax for a bit?

Of course. We can relax. And by relax I mean completely lower our inhibitions and stuff our faces with everything we see, right?

Not quite.

Relaxing when it comes to your food doesn’t mean that you throw caution to the wind and eat until you’re stuffed to the gills. After all, squirming in extreme discomfort from the colossal amount of food you just ingested is far, far from relaxing.

Rather, stop worrying about macros for once. Seriously, if you’re going out to eat with a girlfriend, how about shifting the focus away from the size of that chicken breast and simply enjoying your evening?

Who cares how much oil is in that salad, and is it really that critical to know if there was any butter cooked with that fish?

Grilled Romaine salad, no doubt prepared with some oil. But who. cares? It was scrumptious.

Grilled Romaine salad, no doubt prepared with some oil. But who. cares? It was scrumptious.

One meal of mindful, not-counting eating is not going to destroy you.
In fact, one week of that isn’t going to hurt you either.

(To be clear, neither is not counting macros ever.)

I used to be proud of myself when I’d pack an entire bag full of pre-packed food whenever I’d go to on vacation. Cans upon cans of tuna, ziplock bags brimming with almonds, protein powder perfectly portioned out, and sleeves of rice cakes.

I was prepared for success, I would tell myself. I was the Control Queen.

But what I didn’t realize then that I was missing the whole point of a vacation.

Stop. planning. everything. and just let things unravel how they will.

Harboring a fitness mindset 365 days out of the year doesn’t mean that you’re always armed with emergency macros. That’s all fine and well, but that detracts from what’s really important.

In the same way that I don’t believe in prescribing meal plans, I’m also a proponent of experimenting with different nutrition protocols to find the guidelines that work best for you.

What science deems optimal is important, sure, but it’s irrelevant if you can’t apply that consistently to your own life.

After all, just because I do well with consuming four meals a day doesn’t mean that it’s going to be the same for everyone else.

It’s worth taking the time to develop a set of 

Golden Guidelines

(not rules, since that implies black-and-white adherence) when it comes to your eating. These guidelines should apply to any and all circumstance and should be independent of what situation you’re in.

In other words, whether it be a birthday party, a night out on the town, or a week-long getaway with your lover, these Golden Guidelines should remain intact.

Listen to your body. Pay attention to your cravings. Take note of what foods make you feel your best and in what quantities.

Trust that, even without knowing exactly when, where, and how you’re going to get your next meal, you’re going to be okay.

Because you know what’s more important than reporting a 100% dietary adherence? Living. Enjoying your every day. Trying that fried peach cheesecake at that one restaurant by the river during Restaurant Week.

restaurant savannah

Okay, so admittedly this fried peach cheesecake was out of this world. I enjoyed a decant two bites and that was more than enough for me.

As for me? I love just about anything fried. Fried calamari, in fact, is my favorite appetizer, followed closely by buffalo wings. You can bet that when I go out to a restaurant that offers either one of those items on the menu, I’m game.

I’ve outlined my personal set of Golden Guidelines that I’ve developed over the years. You can feel free to copy, borrow, and steal any or all of them if you feel that they cater to your personal preferences as well.

  • Slow food over fast food.
  • Opt for a protein-heavy meal – most of the time.
  • Wine is fine – but don’t chug the whole bottle.
  • Only turn down dessert if you truly don’t want it. Otherwise, savor a few bites and be done.
  • Eat just until you’re satisfied, not until you’re stuffed.
  • Stop eating as soon as the food is no longer delicious.
  • More is not better; “just enough” is best.
  • Don’t worry about macros or calories.
  • Focus on the company around you, not on the food.

As you may have noticed, #mindfulness is the common unifying theme amidst all of the above guidelines. Note that mindfulness is distinct from self-control, the latter of which implies self-restraint (which is exhausting) and white-knuckling (which is no fun).

I’ve found that it’s difficult to veer too far off track when I adhere to my Golden Guidelines. Very rarely do I go overboard on calories and, even though I may find myself under on protein and over on fats, it doesn’t really matter at the end of the day – because damn it, I had fun!

I hope that you can take a step back from the minutiae of protein, carbs, and fats every now and then and remember that food is meant to be enjoyed; life, even more so.





[Tweet “One meal of mindful, not-counting eating is not going to destroy you.”]

[Tweet “You know what’s more important than reporting a 100% dietary adherence? Living. “]

[Tweet “Listen to your body. Pay attention to your cravings.”]

[Tweet ” Take note of what foods make you feel your best and in what quantities.”]


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