Losing weight is not necessarily easy; but it is simple.
You don’t need some expensive program, over priced DVDs, or an oversold plan…
For the vast majority of us non Olympians, all you need is a simple, trackable, repeatable set of behaviors that you can engage in each and every day.
What most people don’t realize is that 70% of how you look has nothing to do with whether or not you work out; but is only the result of what you eat.
So if you can change what you eat, then you can change your entire life without ever even having to muster up the iron will to go workout.
There was a time about 12 years ago when I was 45 pounds heavier than I am right now.
The sustainable change resulted from incorporating daily behaviors as part of my normal habits.
I turned it into a game I call “Not BADD“.
Each day there are 7 possible points. 4 points are diet related (Not B.A.D.D.) and 3 points are behavior related.
- 1 point for not eating “B” bread. This includes anything that is a lot of white carbs such as French fries, potato chips, or tortillas. This point is often the toughest for me to earn!
- 1 point for not drinking “A” alcohol. If you take one sip of any kind of alcohol you don’t get the point.
- 1 point for not eating “D” dairy. Specifically this means any cheese or milk. Stick to almond milk, and cashew cheese and you can still get this point. This can take a while to get used to at first but has become one of the easiest points to get every day now. (P.S. Eggs are an important part of my diet and that doesn’t count as Dairy in my system.)
- 1 point for not eating “D” dessert. Dessert classifies as anything with unnatural sugar in it. Unnatural sugar isn’t a necessity for the body to survive. In fact, sucrose and many common unnatural sugars light up the same neural pathways in your brain as cocaine.
- 1 point for working out. In my case, I count anything over 12 minutes where I break a sweat as a workout enough to get this point. It has helped me so much to stop trying to work out for longer periods of time on certain days of the week. Because of the inconsistent nature of my schedule, it has made such a big difference to know I have to work out every single day no matter what – but only for (at least) a short period of time, which can often be just push ups and sit-ups.
- 1 point for taking vitamins. Nobody likes taking vitamins but enjoying it isn’t a requirement of doing it.
- 1 point for getting at least 7 hours of sleep. I don’t think people emphasize this enough. I’m a believer in Vince Lombardi’s quote “fatigue makes cowards of us all.”
These are the 7 points I “try” for every day. I rarely get all of them. And it may not be a perfect system but it gives me actionable behaviors to focus on every day that help enforce a consistent heathy lifestyle without it consuming my entire life.
It’s worth mentioning too that I’m not a dietician or registered health professional; I’m just a guy who changed his life and has maintained that track for a real long time with a simple game.
Some days I do well, and others I don’t. There are a few days that I don’t get any points. But none of that matters starting tomorrow. What happened yesterday – good or bad – is gone. Each day I have a fresh start.
Because remember success is never owned; it is only rented – and the rent is due every day.