1. You’re not a dog

Stop rewarding yourself with comfort food every time you’ve been a good boy or girl. You are not a dog.
It’s far more productive to reward yourself with good food. Healthy food, good sleep, time to relax or a good massage. Try to establish an upward cycle with habits that increase each other’s value instead of constantly bouncing back and forth between feeling good and feeling guilty.

2. Cut the bullshit

You know how much b******* you are consuming. You know how much sugar you’re getting. How many sodas you’re drinking. How many times you order fries instead of salad on the side. You know it and therefore you know how much of that you could easily cut out to increase the quality of your diet. Take a good and honest look at the amount of stuff that doesn’t add anything of value to your diet and just cut it out.

3. Eat close to nature

The current paleo diet has a lot of things good about it. Most of the things that you’ll be eating and that diet are close to Nature.
So that means you’re either eating something that “had parents” or something that comes pretty directly from the ground. Think meats, fish, eggs, nuts, vegetables.. pretty much all types of a food with a high nutrient density.
Try to stay away of processed foods because usually with the processing comes a lot of addition that you don’t really need. Think about additives for scent, taste enhancers, preservatives, sugars or transfats. The closer you eat to nature the more you remove these unwanted additions from your diet.

4. Watch your calories

Calories in vs. Calories out remains one of the biggest parameters to take control of your diet. The basic Science is quite simple; As long as you consume more than you burn, you gain weight. The moment you consume less then you burn, you lose weight. The challenge is to find the sweet spot between what your body needs for maintenance and for activity.  Though this may seem like a challenge, it is actually quite easy to figure this out. Just download a calorie tracker and use it to note down everything you eat for a week or two and you’ll have a pretty good idea of how you’re doing. Measure and make changes from there.

5. Rev up

Ramp up your engine.  Your metabolism has a very big impact on your health and your body composition. You need to try to rev up metabolism of the body to make sure all the body-building processes take place in the right amount, at the right time. When you’re sitting down for a couple of hours, everything slows down inside the body as well.  There’s a lot of ways you can rev up your metabolism but a good first thing to just start moving more.
Take the stairs instead of the elevator. Take the bicycle instead of the motorbike. Go for a walk instead  instead of bingeing on Netflix. This is not rocket science guys.

6. Short shelf life

Next time you’re out for groceries, try to make sure you aim a for food that doesn’t hold for longer than 2 weeks. This brings us back to the point I made before on eating closer to nature. As long as you make sure you only buy products that have a short shelf life, you’ll make sure that you take a lot of the processed b******* out of your diet. So pay attention next time you go shopping and only take products with a short shelf life. A good diet starts with good shopping.

7. Cut down the toxins

 

Toxins are the opposite of micro-nutrients. Instead of building the body and supporting the immune system they basically sabotage the entire system. They mess with your hormone system , immunesystem and with your mood. These toxins include the more obvious ones like alcohol, tobacco and sugar but also think about additives in food like BPA and phtalates.
Check this T-nation article for more info https://www.t-nation.com/living/fight-the-t-killing-toxins

8. Pull out the sweet tooth

Try to watch your brain and see how dependent you actually are on the nice feeling you get from getting a sugary rush. A lot of people don’t know this, but they’re actually addicted to sugar. Sugar has a comparable effect on the brain as cocaine does. It triggers a strong response in the reward system and the more often you trigger this reward system, the more often you get a “call” for more this good feeling. Long term, this means that usually you won’t even actually need or want the food that you suddenly crave. It’s more that your brain is being hard-wired to tell you that it wants the reward. So it’s your job to start to recognize these signals and start to ignore them to make sure the addictive signals start to wear thin and eventually disappear.

9. More veggies

Double or triple the amount of veggies that you eat. Truth is, it’s very difficult to get too many vegetables – or even enough – in your daily diet and there’s many reasons to put more into your diet.  Think about the enormous nutrient density, the amount of minerals and vitamins that you’re getting and the amount of fiber. It also makes you feel  full you up so that you don’t get trapped into eating junk. The more vegetables you eat, the more nutrients, the less likely you’ll eat crap.

10. Water

Drink water. Lots and lots of water.  Don’t forget, roughly 80% of the body is made up out of water.  I don’t understand how so many people fail to get enough water. There’s plenty and you can get it everywhere. And every little bit extra makes sure that all the processes in your body run more efficiently. You’ll feel better, you’ll move better, you’ll recover better, you’ll sleep better. Plus. because the stomach is more full you won’t be as hungry and  tempted to make bad food choices. Check your water intake and if you don’t get enough, up it. Get a glass of water right now.
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