To Set You On Your Way


Key Takeaway from Video: 

  • The 80/20 Rule
    • Please eat mostly healthy, nutritious, whole foods to make sure that you are meeting your fiber and micronutrient minimums.
    • The 20% is there so that you enjoy the diet and are able to sustain it long-term.
  • How close do you need to come to your macros?
    • We recommend coming between 5 to 10 grams of each for the day.
    • The closer that you can get, the better. But, do not stress over hitting these numbers perfectly.
  • Exchanging carbs and fats?
    • You do have this option.
    • Just remember that 1g of carbohydrate is 4 calories and 1 gram of fat is 9 calories.
    • Try your best to hit them but if you need more flexibility, it’s there.
  • Tracking Alcohol?
    • Google how many calories are in your favorite drink and subtract these calories from your food intake for the day.
    • Always make up the difference from carbs, fats, or a combination of both.
  • Strategies for eating out?
    • We recommend limiting the number of meals you eat that you are not preparing yourself.
    • Always overestimate.
    • Think of your daily calories as your budget.
      • If you know that you are having a bigger dinner, cut back on breakfast or lunch.
    • Plan ahead and look at the menu in advance.
    • Box up half right away.
    • Choose your battles.
      • Go lighter on your appetizer and entree if you are planning to have dessert or drinks.
    • Avoid a lot of sauces, dressings, and oils/butter used in the cooking process.
  • Mistakes to Avoid?
    • Some of our biggest lessons come from failures.
    • There are no mistakes. Treat them as learning opportunities and get better next time.
  • Motivation? Do you need it?
    • Don’t rely on motivation as it comes and goes (like the wind).
    • Focus on building habits and discipline.