Your overall habits are going to trump any specific, in-the-moment decision you make especially when it comes to your diet.<\/p>\n
There\u2019s a few reasons you see \u201cfit-pros\u201d on social media sharing pictures of decadent ice cream sundaes on a regular basis.<\/p>\n
One reason is marketing<\/strong>.<\/p>\n What would you rather see, the one treat the fit-pro gets to eat each week or the 20 other, small, sensible meals?<\/p>\n The truth is you can have a treat from time to time, but not many of your meals will look like the food porn you see on Instagram.<\/p>\n But the other reason \u201cfit-pros\u201d can get away with treats like this is because of the overall habits of the fit-pro.<\/p>\n Your overall habits are going to dictate your body composition.<\/strong><\/p>\n If you\u2019re on point for a significant amount of time, then one meal (or even a full weekend) won\u2019t do much to negate your progress.<\/p>\n The key to being able to survive such a splurge is simple.<\/p>\n You must be consistently on point for many days (perhaps even weeks) leading up to the splurge, and you must be on point the-very-second the splurge is over.<\/p>\n The page must be turned <\/strong>fast.<\/strong><\/em><\/p>\n Even a few, short weeks of ad libitum eating will add fat to your frame quickly.<\/p>\n Once the fat cell has been created, you can lose the weight, but the shrunken fat cell will still be there, waiting for you to screw up and eat that extra slice of cheesecake.<\/p>\n Calories count, but not everyone wants to count them explicitly.<\/strong><\/p>\n If you\u2019re not interested in counting macro-nutrients, or that sort of a set up would cause needless obsession, there are habits you can set in place to help you indirectly lower your energy intake.<\/p>\n The following, seven habits make dieting simpler and easier to execute.<\/p>\n They don\u2019t require much mental power to tackle, and they help me focus on the big picture.<\/p>\n It\u2019s easy to see why this straightforward, simple habit is so elusive for so many.<\/p>\n We leave our suburban McMansions, driving our oversized SUVs to the office.<\/p>\n We sit down at our comfortable computer chairs, and start typing away.<\/p>\n Meetings, emails, sales reports\u2026..the hustle and bustle of the office, and the stress that comes with it, surrounds us.<\/p>\n\r\n EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n Come noon<\/span><\/span>? Everyone wants to leave and for good reason.<\/strong><\/p>\n Dining out during the work week becomes an anxiety crutch for many. It\u2019s a pacifier.<\/p>\n For an hour, you can shove some fat, salt, and sugar down your gullet, and pretend like you\u2019re a free man or woman.<\/p>\n Of course, it\u2019s just a facade as you saunter back to your cubicle and fight off the mid-afternoon crash.<\/p>\n One of the most important habits you can master is the habit of packing your lunch at home, bringing it to work and eating it.<\/p>\n If you can master this habit and stick to it, you will improve your waistline, your bank account and your work productivity.<\/p>\n A sandwich and an apple might not be as sexy as Chipotle, but sometimes you gotta do what you gotta do.<\/p>\n Nothing against Happy Hour.<\/p>\n Happy Hour is another \u201cpacifier\u201d for our lives. The work day is finished and it\u2019s time to go \u201clet off steam\u201d with micro-brews and high-calorie appetizers.<\/p>\n Instead of regularly heading directly to the pub, meet up with your co-workers a few hours later.<\/p>\n Make your Happy Hour at the gym and go hard for an hour.<\/strong><\/p>\n Go home, clean yourself up and eat a sensible meal instead of spinach-and-artichoke dips and chicken wings.<\/p>\n THEN go meet up with your work friends.<\/p>\n You\u2019ll feel better about yourself, save yourself some overall calories, and at the end of the evening, you\u2019ll likely find yourself less drunk. Which means you\u2019ll be less hungover the next morning.<\/p>\n This is the part where I tell you that \u201cflexible dieting\u201d has issues.<\/p>\n Sure, IIFYM says you can eat anything you wish as long as you hit your macros.<\/p>\n But if there are trigger foods which will cause you to head down the path of binging and self-loathing, it\u2019s best to steer clear of those foods.<\/p>\n Silly, little food rules are unnecessary when on a diet.<\/strong><\/p>\n You don\u2019t need to \u201cskip carbs past 6 pm<\/span><\/span>\u201d, or \u201ceat 6 meals per day\u201d.<\/p>\n At the same time, setting up arbitrary guidelines for your diet and consumption can help you get over the proverbial-hump.<\/p>\n A simple rule I personally implement is I never partake in a treat someone offers me at work.<\/p>\n At the workplace there are always cookies, muffins, bagels, candy, etc. in break rooms. Every meeting, someone breaks out a huge bag of chocolate.<\/p>\n Do you sense the \u201cwork = shit food = pacifier\u201d connection yet?<\/strong><\/p>\n When I looked in the mirror and realized I was about 30 pounds overweight, I needed to make some decisions and set up some firm parameters to ensure success.<\/p>\n No more candies, no more cookies, no more left over pieces of pizza, no more nonsense, period.<\/p>\n At work, I would eat my lunch and nothing else.<\/p>\n Over the course of a year, you can only imagine how many calories that saves me.<\/strong><\/p>\n ***Warning: You will get weird looks and people will comment when you begin to consistently turn down treats. I even once was called a \u201chealth freak\u201d because I said I didn\u2019t want any Christmas cookies.<\/p>\n Just be aware. You\u2019ll have to resist social norms and not give a crap to pull this one off.<\/p>\n When I first began to trim off the excess blubber, I was constantly searching for elaborate, \u201cfitness-inspired\u201d meals.<\/p>\n I tried to make protein cheesecakes, low-carb muffins, and other \u201chigh protein, low everything else\u201d recipes with tons of ingredients in them.<\/p>\n Although some of the meals were quite good, I didn\u2019t realize at the time that most people (myself included) don\u2019t have the time to be constantly making meals like this.<\/p>\n Most people have to go to work.<\/strong><\/p>\n Many people my age have children of their own along with their careers.<\/p>\n If your meals contain more than just a few ingredients, they probably won\u2019t be made on a regular basis.<\/p>\n If you\u2019re struggling to find good, wholesome, healthy meals, remember you can\u2019t go wrong with a piece of meat, a very small amount of carbs, and some veggies.<\/p>\n You probably won\u2019t win any culinary awards with meals like this, but they will certainly help you accomplish your physique goals.<\/p>\n A few simple, meal examples you can easily fit into your macros:<\/strong><\/p>\n Any of these meats can be combined with some rice\/potatoes and veggies to make a wholesome, complete meal in minutes.<\/p>\n Thirst can be easily mistaken for hunger.<\/p>\n The easiest way to make sure you\u2019re properly hydrated is to set \u201cwater goals\u201d for certain time periods during the day.<\/p>\n Giving yourself clear, defined goals for water consumption will help to ensure that it happens.<\/p>\n When I was single, after eating dinner my dishes had a shelf-life of about a week before they were cleaned.<\/p>\n That\u2019s what happens when five guys are sharing a house together.<\/strong><\/p>\n I took care of business and developed a habit which has paid dividends for me.<\/p>\n As soon as I was finished eating dinner, I would \u201cclose the kitchen\u201d and scrub all of the dishes, pots, and pans.<\/p>\n I would wipe off all the counters, close all the pantries, put away all of the condiments, and leave the room.<\/p>\n At that point, the kitchen is \u201coff limits\u201d and feeding time is over.<\/em><\/strong><\/p>\n When I began this habit, I was only doing it so that my dishes wouldn\u2019t pile up with nasty, crusty food on them.<\/p>\n After some time had passed, I realized the act of closing the kitchen was having a favorable effect on my calorie consumption.<\/p>\n Once the kitchen was closed, \u201ceating time\u201d was over. The food was put away for the evening.<\/p>\n Such a simple thing, and it works like a charm.<\/p>\n It\u2019s not enough to plan your own meals, make your own meals, and eat your own meals.<\/p>\n You then need to be sure you don\u2019t eat anyone ELSE\u2019S meals, either.<\/p>\n If someone has leftovers, let them have leftovers.<\/p>\n If there is a bit of food left after dinner, it\u2019s not your responsibility to polish off all of the leftovers.<\/p>\n This is especially true if you have kids.<\/strong><\/p>\n If you have children, it is certain that there will be times when you make them food and they don\u2019t eat it.<\/p>\n Shocker, I know.<\/p>\n It\u2019s so difficult to then take that meal you just made and throw it into the garbage can.<\/p>\n We equate this with not only food waste, but money waste as well. There\u2019s a sunk cost here.<\/p>\n You\u2019ve bought the food and prepared the food \u2013 and now you\u2019re going to throw away all that hard work and money.<\/p>\n It\u2019s tough to separate yourself from this situation, but I can assure you there has never been an African child who has filled their belly from leftovers they obtained from your garbage can.<\/em><\/p>\n If you decide to polish off food in an attempt to \u201csave face\u201d, the only thing you\u2019ll be doing is adding extra calories to your diet and extra pounds to your waistline.<\/p>\n None of these 7, simple habits will directly cause you to burn fat.<\/p>\n Only reducing your calories will do that.<\/strong><\/p>\n But being mindful of how your habits can affect your bottom line is a great start in automating your fat loss and learning how to stay lean more effortlessly.<\/p>\n I know I stated in this article that counting macros can be frustrating, but if I had to choose one thing that will help you burn fat faster than anything else – it’s keeping your carbohydrate consumption to a minimum.<\/p>\n I’m not a big fan of all the fad diets you find on the internet, but there is one that seems to give the best results – the “ketogenic diet.”<\/p>\n Did you know the Ketogenic Diet is now one of the world’s most searched diets on Google?<\/p>\n In 2012, it was rated a score of 11 on the Google trends search engine and now it’s ranked over 100. That’s nearly a one thousand percent increase.<\/p>\n News of the original 1924 version is currently spreading like wildfire among every age group.<\/p>\n However, If you were to follow the original keto diet designed for<\/span> epilepsy seizures back 1924 to a “T” it would be VERY low carb (5% of your daily calories)…<\/p>\n … This means you could never, EVER eat any of your favorite high carb foods again in your lifetime in order to stay in true ketosis.<\/p>\n Although it’s very beneficial to keep carb intake low and fat intake high for<\/span> optimal health and fat loss on a keto diet\u2014the lack of carb intake can lead to very poor metabolic health, declining hormones, and increased risk of side effects from the Keto Flu.<\/p>\n The Solution:<\/strong>\u00a0 KETO CARBS<\/a><\/p>\n There’s a new rapid 14-day version that’s much better than the original 1924 one\u2014utilizing 4 specific “super fats”\u2014that will completely transform your body in record time…<\/p>\nHabit #1:<\/strong> Pack your lunch for work.<\/h3>\n
![\"how-to-lose-fat\"](\"https:\/\/ci3.googleusercontent.com\/proxy\/oAXb7VWAwh9zSkTt59EDS6lOCho85mN7EzAs01HY8FeQsB6b-C_SvVePJF3beDdpP63M0GvsjzuiVdrEDpYKllm7wK42K1dkRBI3gJJ-yFH2I_amgoz20GReIe_X-4DYQ3TT34w29--PWqRQYIdYXj0n06cfxO4D=s0-d-e1-ft#http:\/\/i0.wp.com\/anymanfitness.com\/wp-content\/uploads\/2016\/06\/how-to-lose-fat.png?resize=300%2C223\")
<\/a><\/p>\nHabit #2:<\/strong> Skip Happy Hour and meet up with the gang later.<\/h3>\n
Habit #3:<\/strong> Never partake in \u201cwork treats\u201d.<\/h3>\n
![\"Food](\"https:\/\/ci3.googleusercontent.com\/proxy\/hRs5G-tk_-NO-C6yBruZ4nd28PGPraxa6kzd5nhZ0YPvv4GJyclCAcAdDrv0zHlhwPfuTnqri7reIZXnVBpIoxSIywBwzru2Ys8zG1ct71yCjAa8zBmLVfaPI-Ng5UCz826LOWHOKgexB1_CEj4UtN_zqb3m4qIYBA=s0-d-e1-ft#http:\/\/i0.wp.com\/anymanfitness.com\/wp-content\/uploads\/2016\/06\/Office-Junk-Food.jpg?resize=496%2C304\")
<\/a><\/p>\nHabit #4:<\/strong> Learn to cook simple, tasty, and healthy meals.<\/h3>\n
\n
Habit #5:<\/strong> Set a \u201cwater goal\u201d each day.<\/h3>\n
Habit #6:<\/strong> \u201cClose the kitchen\u201d immediately after dinner.<\/h3>\n
Habit #7:<\/strong> Never eat someone else\u2019s food or leftovers.<\/h3>\n
![\"africa-for-norway-starvation-meme\"](\"https:\/\/ci3.googleusercontent.com\/proxy\/9UxfRsl2ieYvlFnb8CkzF6-MyNyXikxJFnG9F6Zxk8R_LObcsw-EvJ_F_wsUoKRHHuPc2OjGtxOEmWWS6FJy7J7VSX788Oxjw7XUVn2uC6RnuYRmm96ZvSkXmmHlNBzwGAWDnBsiaBUJHoI4VLmADR6YgVMvWJMdu0CSM_lbDi8Ugg1AgtrLpRvJ=s0-d-e1-ft#http:\/\/i1.wp.com\/anymanfitness.com\/wp-content\/uploads\/2016\/06\/africa-for-norway-starvation-meme.jpg?resize=320%2C320\")
<\/a><\/p>\nBONUS Habit :<\/strong> Keep Carbohydrates to a Minimum<\/h3>\n
![\"intermittent](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/image004.gif\")
<\/a><\/div>\n