1. Burn more calories than you eat. If this makes you go: “D-uuuh!!”, snap out of it and consider that this elementary aspect of dieting excapes countless clueless — and doomed — dieters. Tabloids may state to have the “miracle foods” that’ll allow you to consume like a pig and have the pounds melt off, but it’s a load.
2. Establish your base metabolism, and set a target calorie goal approx. 500 calories below it. I wrote an article dedicated to establishing your metabolism earlier, so look it up in the article archive if you need a refresher.
3. Keep the honest log. Make estimates of how many calories you stuff yourself with every meal and tally up the total to make sure you stay within your target calorie goal. Convenient “mistakes,” under-estimates and forgetfulness allows you to consume more now, but you’re defeating the whole point of dieting.
4. Actively select good sources of fat. This may sound like unintelligent advice — shouldn’t you AVOID fat when dieting? Well, yes and no. You have to keep consuming some fat, just not going overboard. Keep away from butter, bacon, whole milk, coconuts and such like the plague. Instead, make use of olive oil (virgin) and fatty fish. Peanut butter is an interesting topic. I used to put it in the same group as the “bad” fats. It belongs there, packing saturated fat as well as artery-clogging trans fatty acids. Though, based on highly unscientific testimonies by others as well as individual experience, it seems like a handful of peanuts once in a while when dieting can do wonders in keeping energy levels up while not wreaking havoc with your overall diet. Strange and illogical? You betcha. But it just so happens to work anyway, type of like bumblebees flying though they technically shouldn’t be able to.
5. Eat little but frequent meals throughout the day. You’ve heard it a million times, I’m certain, but facts remain: In order to keep an even level of blood sugar, you have to eat small, balanced meals.
6. Don’t go wimpy on the weight training. When you diet, you’re in the risk zone for losing muscle mass most of the time. To avoid this, keeping pumping iron, and be diligent about it!
7. Keep away from alcohol. Given that barbeque-season is upon us, this can be tough when your friends bring out the ice-cold brewskis. The answer is simple: Only associate with other bodybuilders, so you as a minimum won’t be the lone dweeb sipping a diet soda! For those of you who have the silly idea that your life should not revolve around bodybuilding: Snap out of it.
8. Do cardio in moderation. Doing 45 mins on the stairmaster every day is a great way to get the pounds off quicker. 2 hours is not so great, since you’re bound to start losing muscle mass. When and how much is individual (and depending on what you’ve had to eat earlier in the day) but avoid cardio sessions in excess of 1 hour. If you need the punishment do one session in the morning and one in the evening. As well remember to stay in the 65%-70% heart rate zone for optimal fat burn.
9. Schedule “cheating” days to stay sane. Dieting is no fun. No matter how gung-ho and motivated you are when you start out, you’ll have days when everything is darkness and the world is out to get you. Check to get a treat once a week on a set day (Saturday is good) as it gives you something to look forward to. A juicy burger is fatty and calorie-dense, but if you prepare by doing added cardio for three days in advance you’ll come in right on target for the week.
10. Don’t be afraid of soy. I used to avoid fake-meat products, but having been married to a vegetarian for 3+ years I’ve tried soy hot dogs, burgers, chicken patties, even riblets that taste just like the real thing. And here’s the kicker: Soy products is as a rule protein! Granted, soy protein is not the highest quality out there, but if you drink a glass of milk or have some other high-quality protein source with it you can bump up the overall quality in a hurry. Besides, soy has a number of great health benefits when eaten in moderation and contains incredibly little fat.
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