If you improve your nutrition by eliminating (or significantly reducing) refined sugar, fast food, and processed junk from your diet, you will lose weight and feel better. And these benefits will compound over time, and pay tremendous dividends.

“Essentially, you’re investing in yourself. So it’s the best investment you’ll ever make!” ~ John Dolan

As we’ve already established in The 6^th Habit Is Here, calories are not a habit. But the role we allow them to play in our lives is essential. And it’s important to acknowledge that there are 2 integral parts to “calories”. The ones we consume and the ones we burn.

This week we will focus on the consuming side of calories. I believe nutrition is the foundation to a healthy lifestyle. Which is why we need to make great nutrition a priority. Something we focus on consistently, every day.

• If you’re in the habit of eating clean, that’s great. But don’t settle. Find ways to improve your nutrition even further, while helping others to improve their approach too.
• If your nutrition habits suck, draw a line in the sand today. And begin to improve your nutrition immediately.

But what does “improve your nutrition” mean?

It starts with your mindset, and your long-term perspective about your longevity. This will be reflected in your choices. For example:

• Consistently choosing to fuel your body with the highest quality nutrients, based on your lifestyle and schedule will become a healthy habit.
• Deciding what you will eat and tolerate, what you will minimize, and what is off limits because it has no value to offer.

But let me clarify a very important description. The word “DIET” is used in many different contexts.

Here’s what I mean when I use the word “DIET”. I am referring to everything you eat, and drink. The foods you consume every day to nourish and fuel your mind and body.

Unprocessed, whole foods. Lean protein, fibrous and starchy carbs, and healthy fats. Preparing meals “clean” without a lot of added butter, breading, or heavy creamy (high-fat) sauces.

Unfortunately, based on conditioning, here’s what most of us think of when we hear “DIET”:

• A restrictive, calorie-cutting regimen that leaves you hungry or craving more after every meal.
• A “program” you have to buy and then follow by purchasing specially-prepared meals.
• Counting calories, weighing your portions, saying no, and being miserable.
• A bulk supply of magic pills or supplements you need to buy.
• A quick fix cleanse or crash program to drop a “quick 40”.

These are usually restrictive and unsustainable for any length of time, which makes them dangerous and bogus in my book.

And that’s unfortunate.

It’s quick fix for a quick buck, which doesn’t lead to a healthy lifestyle.

More like a scam than a diet.

Instead, consider the following as you design your healthy lifestyle:

Think grilled instead of fried. Steamed instead of sautéed in butter. Marinade or dry rub instead of heavy, creamy sauces. Plenty of fresh fruits, veggies, lean protein, and healthy fat.

Our diet should be about preparing and consuming quality nutrition. Making sure to reach our macronutrient ratios.

And sorry, but fast food and highly processed meals and snacks need to be avoided, and eliminated. There is no value or rational reason to consume this crap.

Think portion control and plate management with nutrient-dense macronutrients instead of having to follow restrictive tactics like cutting carbs, or having to buy specially-prepared meals, which teach you NOTHING about how to improve your nutrition.

Look at the big picture by focusing on developing long term habits with patience. Lose the quick fix mentality and the need for immediate gratification.

And please don’t follow this all-too-common approach, which is not healthy or helpful. Did you ever hear or say this before?

“I know I’m 40 pounds overweight, but I need to lose it for the summer. Oh crap, it’s already June. I need an extreme diet or cleanse so I can be ready for the 4^th of July!”

Really?

Stop looking for shortcuts; there are none.

My goal for this post is to raise awareness about the “calorie side” of nutrition. And it only happens when you start by eating cleaner and consuming better-quality calories.

Are you giving yourself the best possible nutrients?

Or have you been cutting corners and depriving yourself by consuming fast food and processed crap because you’re supposedly too busy to improve your nutrition?

And I can’t help but briefly mention the other side of calories.

Oooh, the burn.

How’s your exercise habit? Are you consistent and going at it with intensity? Or just going through the motions with little enthusiasm, and experiencing lackluster results?

You know the saying, “Garbage in, garbage out!”

There are 2 proven ways to effectively manage calories. Through great nutrition and intense exercise.

I can tell you first-hand that by incorporating our 6 Pillars (To Better Health & Longevity) into your life, amazing things will begin to happen. But you need to be patient. And disciplined.

By planning and making the “best” choices every day. Then, before you know it, your choices and habits start compounding, and the results start flowing.

And momentum kicks in!

Hey, I never told you this would be easy. But it’s really not difficult either. It’s just not going to happen overnight. So learn to enjoy the ride, and the challenges along the way. It’s invaluable feedback that you’ll never forget.

It’s YOUR choice!

So let me give you some suggestions:

1. Learn more about nutrition (good and bad) so you can start to make better choices.
2. When you eat out, ask your server to have your meal prepared how you want it. As clean as possible. And realize that food prepared in a restaurant will have more calories than when you cook at home. So apply a bit more portion control.
3. Look at food labels or nutritional values before selecting something. There’s definitely an app for that. Be wary of excess sugar, sodium, and ingredients you can’t pronounce.
4. Make a commitment to make healthier choices by planning and preparing in advance.
5. Learn to be grateful. About everyone and everything in your life. For the opportunity and ability to change your situation. And the results you are achieving.

What else can you do?

It’s time to clean house! Literally…

Remove any temptation of unhealthy, processed snacks and junk food from your home.

How?

Get an empty garbage bag and toss it all! Yes, throw it out. All of it. Seriously…

It’s not doing you any good. So why keep it around?

And don’t give it away, or worry about how much you spent on it. Just dump it and move on.

Treat it like poison.

Can you do it?

I know, it’s not easy. But think about it this way. If you found a poisonous substance in your home, what would you do?

Exactly… so just get rid of it please!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

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