Sometimes I forget that not everyone enjoys curating their diet and nutrition as much as I do. I don’t know why, but I genuinely enjoy the planning, the struggle, the martyrdom that comes with simply not eating enough / eating enough / eating more than you need to grow muscle. There’s probably something psychological that could be said here about control and exerting over my existence, but I’m not a therapist and I enjoy it so what does it matter?
With that in mind, I wanted to share some tips and tricks I’ve developed over the years that have helped me during thick(ening) and thin(ing) times:
Enjoy “Treats” in Your Pre/Post Workout Meal
I’ve talked about the importance of carbs before, and even have talked about why they’re important to have around your training. Here’s where you can play with them a bit to find some “joy” in your diet if you’re struggling. Fast-acting carbs can be a boon both before and after your training. That means you can enjoy the foods you’re “not supposed to have” around training times. The amount of pleasure I take in eating pumpkin bagels before my workouts or sugary cereals after is almost hedonistic. The rush of endorphins from my training, coupled with the surge of feel-good hormones I get while eating Froot Loops is addicting. Giving yourself this mental break when you’re dieting can really help in the long run.
Have Little Calorie-Free “Touches” Near the End of the Day / Away From Workout
Farther away from your training you may find yourself lagging and bored. Having a nice calorie-free “touch” here helps push you through the day. What is a calorie-free “touch?” For me, it’s a sugar-free Gatorade or some form of flavored water. I couldn’t go into detail as to mentally why it’s beneficial other than I enjoy it and it helps me get through a tough day (and sometimes it’s best to not overthink things). I also use it to get me between meals later in the day when my hunger starts to get a little more burdensome. As long as there aren’t any calories in it, enjoy it. The stress relief is wonderful.
Another example: Diet Coke (wHaT!?) If it’s not too late in the day, the caffeine will be a nice little boost and you can enjoy a refreshing drink. And no, the artificial sweeteners aren’t a big deal. You’d have to chug a ton of them in one day to even start to affect your system.
Make Your Last Meal of the Day the Biggest (Carbs & Fat)
This has been one of my favorite things I’ve learned over the years of figuring out nutrition. I remember when I first began taking diet seriously, I’d end up going to bed very hungry at night. It was rough. The other downside is that your executive functioning and willpower are much much lower by the end of the day than earlier in the morning. With that in mind, make your last meal of the day your largest. Portion some extra carbs and fat near the end of the day to go to bed feeling much more satiated than you’re thinking you should be. The boost of carbs and fat will help you sleep better, keep you fueled overnight and help you retain muscle / repair from your training.
Calorie-Free Condiments
- Hot sauces – a little spice and flavor never hurt anyone
- Mustards – these go a LONG way with a dry sandwich or on tuna (yes, tuna)
- Vinegar – a tangy little kick to help a salad
- Spices, Garlic & Onions – roast your vegetables with these and it’ll be a delectable treat. The garlic and onions also have nice nutritional benefits as well.
- Lemon Juice – unless you’re pouring an entire cup on something, there’s no worries here. The little zest of lemon juice on a piece of grilled salmon is magical.
Filling & Fibrous Foods (Away From Your Training)
A big trick I realized, that helped me the most with late-night hunger, was to eat my final meal as a big salad. A heaping portion of kale with lean ground beef, some salsa and/or avocado and some fruit for the carbs and you’re set. The salad is delicious from all the fat in it (ground beef on kale is where it’s at) and the fiber from the kale and the fruit help you feel full as you round out your day. The ability to not binge is tremendously easy when your stomach is full laying in bed rather than empty and grumbling.
Take Pride in the Fact That You’re Able to Stick to This Plan
Here’s a genuinely dirty secret of mine – I take aggressive, relentless pride in the fact that I can control my diet & nutrition so much better than others. It’s ugly. It’s a horrible way to think, but sometimes the best motivations are the ugliest ones. Now, don’t get me wrong, I have empathy and understand how hard it is. I’ve been there, I’ve cried and panicked and melted down at times. The path isn’t easy, if it was, you wouldn’t have read this far. But the solid fact of the matter is sometimes we need a win for our self-esteem and I take one each and every day in how strong my willpower is. I thrive on it and you should too.
While others squander away their gains and their results for immediate gratification, you stand tall and proud. It’s mind over matter and all the people and companies that want you to fail can’t pull you down. You’re too strong. Relish in that fact. It doesn’t matter who you used to be. It doesn’t matter that I would eat 18 chicken wings, a basket of fries, 3 fountain cokes all before I went home and binged on oatmeal creme pies and more coca cola. That’s who I used to be. I fought that and became better. So can you. You can and you will. Take pride in your effort, forgive yourself for any shortcomings because the only moment that matters is now. DO NOT FORGET THAT. Stand taller. Be better. It’s who you are.