Today I am revisiting a one-shot blog post on the topic of dieting, a subject I am always finding something new about so never feel I can adequately cover. In the style of Tim Grover no one is more important than the other, so they are all no.1. 

Recently a friend coming to me, pain in their eyes as they said, “Aqueel, I need to get with you to work on a nutrition plan. I’m sick and tired of being fucking fat!” My usual apathy and distracted nature couldn’t ignore his knee that was visibly swollen, angry, and red. I still gave my generic prepared response, “Please get in touch with X, who is much more qualified in the field of nutrition than I am.” Since then and several days of being mauled by my guilt of inaction; here are the distilled method for creating a diet that will never make you feel like you’re on a diet ever again.

Still feeling the sting of their words and knowing what it’s like not having the body you once remembered today’s thoughts aren’t going to be validated by science journal, for the sake of time… and laziness, but will have greater efficacy than my usual training advice “Just train more.” and with that I defer to the favorite format of the internet: lists!

1. EAT BREAKFAST.

What we gain from eating breakfast, more significant than the dubious studies that suggest it’s a great way to kickstart your metabolism; is think of it as a timestamp and a habit that successful athletes, CEOs, and even jerks on the internet like me can do which frames the rest of your day. “Most important meal of the day” is correct because no matter what time you wake up regularly you have to break your fast eventually. So, if for the next four weeks (or any other pop psychology study length of time that determines how long it takes to establish a habit) shove food in your gullet after you wake up. More so before you get sidetracked with the rest of your day and rationalize stopping at Taco Bell on the way to work.

1. DRINK MORE WATER PERIOD.

Eight 8oz glasses of water a day is the accepted convention, and I find no fault with this. However, when we take a moment to think about this and remember how often you see me (or other mindful, fit people) walking around with a gallon jug of water or canteen. Here’s why: I have to be reminded to drink water, or I won’t remember. Moreover, like many of you getting up for water is terrible for my workflow. The solution 8x8oz=64oz the magic number so while at the gym bring a gallon jug (128oz) or for my desk, a 32oz canteen to fill up twice and I hit my water goal, for the day.

1. ORDER A SALAD WITH LUNCH AND DINNER

Before getting meta with this entry, the simple reason is once again behavioral. In America, we have terrible portions. Too large if you were unaware, and people generally will end up eating an extra 280 calories in chips/fries, starchy carbs and trans fats that are beyond necessary. Start your second and third meal of the day with a simple salad or extra serving of greens; not because it is the historically popular option. It is so you feel better about eating your vegetables, and it pairs well with many popular meal options. In addition to curving your desire to obliterate that giant burrito of your daydreams.

1. EAT LESS SUGAR

Don’t merely willpower through skipping the cookies, extra brownies, or one more mixed drink during happy hour because you deserve it. You deserve to hit your goals, so level up your strategy by setting rules for yourself to make it easy to say no to the extra sweets. (Like the laugh factory you can have a two-drink minimum, that can also be your maximum.)

1. FIGURE OUT YOUR MACROS GOALS

I’ve attempted to save the most straightforward and most challenging step for last. Challenging since it is easy to put off and become distracted by the deluge of information that comes when searching for: what is a ‘Marcos calculator’ and ‘What are my Macros.’ Only that is the task enter your height, weight, level of activity and have churned out a guideline of how many grams of protein, fat, and carbohydrates your body requires to stay alive. Adjust the numbers as recommended if individual goals are to lose or gain weight.