A Guide to your Diet’s Reset: Plan Ahead. Tomorrow’s Monday.
Well hello there my friend.
Tomorrow is the start to another week.
A week that you are going to fully utilize to progress towards your goals.
A week that you are going to use to either keep the snowball rolling, or to build momentum back again.
This is non-negotiable.
By the end of this week you’re going to be in a better spot than you were at the time of reading.
I’m going to do my best in listing 3 common pitfalls provided with solutions that will be just as relatable for you and the other readers.
So, here they are:
Lack of preparation & planning
Not drinking enough damn water
Consistency over perfection
Lack of preparation & planning
Now, I’m not telling you that you should prepare 5 Tupperware containers of dry, boring and lame chicken & rice for the week. But, I am telling you it’s a good idea to plan out just where you will be getting your protein sources from. Chances are, if you aren’t on track with your fitness goals - you aren’t prioritizing your protein intake to the extent that you should be. No one is going to get in great shape while eating mostly carbs/fat sources all day long. So, plan on bumping up your protein intake.
Q: Why does high protein dieting work?
A: Protein is by far the most filling macronutrient out there (carbs, fats and alcohol being the only other 3.) It also has a high thermic effect, meaning it takes a lot of energy for your body to digest it. (It’s sorta like doing cardio without doing cardio.) The last benefit here is that protein will promote muscle building and muscle retention while losing weight.
Plan out 3 different protein sources that you are 100% going to get tomorrow. Here’s a few examples that you can have as straight meals and/or add on to your otherwise would have been low in protein.
Breakfast // FairLife protein shake or homemade shake with protein powder
Lunch // Steak, chicken, turkey, beef, or tofu based meal that you will have ready to eat for tomorrow by tonight
Mid day snack // Greek yogurt & side fruit
Mid day snack // Quest chips (20g protein)
Mid day snack // Protein bar (20g protein)
You can be creative with these if you want to. But, keeping it simple works best.
Right now, think about 3 main sources of protein that you will have ready for tomorrow. Seriously, do it. Got them? Sweet. ✅
Not drinking enough damn water
Q: How much water should I drink?
A: Don’t overthink it. There isn’t a specific amount that is “best” for you. As long as your pee isn’t yellow, then you’re good. If you are in fact dehydrated frequently, you aren’t in optimal weight loss mode. Being dehydrated means you aren’t going to be as strong in your workouts, your mood will definitely be affected and your hunger will be influenced.
Is your pee frequently yellow?
“Yes” - Go grab an above average size water bottle, fill it up and put it in your car right now for tomorrow morning. ✅
“No” - You’re good :) No need to drink more. ✅
If you don’t have a water bottle, here’s an amazon link to one: Da link
Consistency over perfection
You aren’t going to be 100% perfect with your diet and workouts, so stop trying to be. And stop expecting it out of yourself, it’s only making things harder and more complicated. It makes “being less than perfect” seem not worth it. Being a perfectionist while dieting means you’re going to give up an unnecessary amount of times before you “get it right!” Why not aim for 80? Or 75? Be a “most of the time” dieter.
A “most of the time” dieter doesn’t mean you’re occasionally going to eat trail mix as a substitute of candy and call that “healthy eating.” It means you’re going to get your protein in, have your water intake on point, get your workouts in consistently AND enjoy your favorite foods/snacks from time to time without it meaning that you’ve “failed.”
How does all of this sound to you? Seriously, let me know if this helped.
For more nutrition & fitness advice, shoot me an email at Luciano.Capitano.Coach@gmail.com and if you think this post could benefit a family or friend of yours, please share it. :)
