In the last 10 days I’ve seen it all.
While in Rio for the Olympics last week, we ate at restaurants every night, and attended a lot of sporting events where healthy food was in short supply.
So I saw a lot of diet mistakes…
You’ve probably never been told about these mistakes.
And that can be the reason you’re struggling to lose weight.
So I’m here to save the day for you.
These are the 5 biggest things you must NOT do if you want to stick to your nutrition plan this week…
1 – Don’t Start the Day with Dessert
Muffins are just cake.
Danishes are just small pies.
Juice is as bad as soda.
Cereal with milk is like melted ice cream with crunchy toppings.
Pancakes with syrup are… well, pancakes with syrup!
And so when you start your day with dessert, it’s no wonder you’re tired and hungry two hours later.
The sugar rushes into your bloodstream…
…and that increases the fat-storing hormone, Insulin.
…and then insulin drives most of the sugar out of bloodstream and into your fat and muscle cells.
…and then you have a sugar crash…
…leaving you tired and hungry.
It’s a vicious cycle… so don’t let it get started.
Start your morning with a high-protein, low-sugar smoothie…
…or eggs & spinach (that’s my go-to meal while traveling).
2 – Don’t Starve
Some of my friends felt guilty because they ate a big dinner…
…and so they skip breakfast, and eat a tiny lunch…
…and then they are starving at dinner…
…and they end up eating MORE at dinner than most people eat in 3 meals all day.
Don’t make that mistake.
If you’re starving, you’re going to make bad decisions.
Don’t set yourself up for failure.
If you had a big dinner last night, it’s okay.
Just get back on track with healthy choices for the next day.
But don’t punish yourself…
…because it will only come back to haunt you later.
If you need help getting a better relationship with food, you need to be a fan of Missi Holt. She’s the best at helping people with this.
3 – Don’t Have More Than One Drink
There are many reasons not to drink at all.
But if you do consume alcohol, keep it to one drink per meal.
The more alcohol you drink, the WORSE the diet decisions you make.
Alcohol lowers our inhibitions.
One drink leads to two… (and eating four pieces of bread from the basket).
Two drinks leads to ordering a high-calorie appetizer.
And that leads to (a 3rd drink?) and ordering the brownie or cheesecake for dessert.
Even though one drink (wine, beer, shot of alcohol) is only 150 calories, it leads to overeating by 1000 calories or more of the wrong food.
This used to happen to me ALL the time.
That’s why I stick to one – or none – at dinner.
If you have better discipline than me, then good for you…
…but for most people, alcohol leads to a slippery slope of diet disasters!
4 – Don’t Try to Out-Exercise a Bad Diet
This video is legendary.
But some people don’t get it.
Here’s the point:
You can eat 1000 calories in 10 minutes. It’s so easy.
It’ll take you almost 2 hours of exercise to burn off those 1000 calories.
That’s why you can’t “out-exercise” a bad diet.
One bad meal at Applebee’s can be 2000 calories or more.
Thanksgiving Day averages over 4000 calories for most people.
And you can’t just hop on a treadmill and lose those calories the next day… and if you try, you’ll end up with an injury.
Am I going in to steal Brad’s pizza?
5 – Don’t Make the #1 Diet Mistake
Let’s be honest.
It’s really, really tough to avoid dessert when everyone else is eating it and the waiter accidentally brings you ice cream and puts it right in front of you.
That’s an extreme example of the #1 diet TRUTH which is…
If it’s in your house, you’re going to eat it.
If you have chocolate in the house, you’re going to eat it.
If there are chips in the house, and you’re watching a movie, you’re going to eat them.
If there is leftover pizza in the house, you’re going to eat it because you don’t want it to “go to waste”.
That’s how we operate.
It’s not your fault.
It just IS.
So protect yourself and keep the junk out of the house as best you can.
If you can’t keep it out of the house, keep it hidden away in the back of your cupboards, way up high, where you have to really work to get it.
Hopefully that will slow you down and let you make a better diet decision…
…rather than giving into temptation.
So my friend, there you have it…
These are the 5 things NOT to do this week if you want to stay on track.
Did I miss anything?
Or just hit reply to this email.
Now go and have a great week…
…and watch for a BIG announcement coming your way on Thursday.
But that’s all I’m going to say for now.
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Please listen to this advice!
Here’s something important for you to know this week…
Relax, let go, and allow those who can help you to help you. You don’t always need to go it on your own. You don’t need be a hero, a martyr, or sacrificial lamb. It’s okay to show a weakness, to address it, to fix it. It’s okay to let someone put bandages on your wounds. The world is not full of sharks out for your blood. Instead, you are surrounded with people that care and want to help you as much as you want to help them. So let them.