The Diet Doc San Angelo

11/29/2022

Reviewing how your week went can help change your perspective to increase your chances of success.

It’s not always about the big wins. The smallest wins stack up and make a big difference when going after your goals.

It’s important to keep building momentum and don’t think about everything that you didn’t do but what you did complete or accomplish successfully.

02/09/2022

Overcoming Failure

Lately, I have been talking more about the importance of failure, so I want to give you some practical advice to help you overcome failure.

Failure is a crippler of accomplishing your goals. Fear of failure stopped me from taking charge of the dreams I wanted to achieve for the longest time.

I would negotiate with myself, and before I knew it, I talked myself out of taking action.

The bad part about it is that it was hard to commit 100% to my task when I finally took action because failure was present in the back of my mind.

I encountered failure throughout my life, but who hasn't. Disappointment made me not try because I didn't want to experience that failure. However, failure is good, and you can make tremendous progress in all areas of your life.

How does this relate to your fitness goals?

It's common

-Go on a diet, lose weight, and slip up.
-Start a training plan to miss days.
-To lose 'motivation'.
-Hit a plateau in nutrition & training.

You feel like you failed and gave up.

Here is how you can overcome failure.

1. Understand that failure is part of the process.
2. Understand that it's ok to feel the emotion you are experiencing, but move on.
3. Evaluate your plan and make adjustments.

I'd hate for a minor setback to stop you from the transformation you want and getting the most out of life.

I help men transform to maximize their life's potential without crazy hours in the gym.

01/29/2022

Learn the basics

You have to understand the basics to make changes. What do I mean?

Every day I consult with people who say the following.

"I just don't know what to eat to lose weight."

"I want to know what works best for me so I can lose weight."

"I don't know what to do when I walk in the gym."

"I don't want to hurt myself in the gym."

"I want to learn how to keep the weight off."

"I want the best training program to help me get the results I want."

What do all these statements have in common?

These statements involve learning. You will have to understand the basics to make the changes you want. You are very good at following a short-term plan and getting results, but I know you want this time to be the very last time you have to make a complete overhaul to your health.

The basics of nutrition and strength training will take you extremely far. I know you want to get results now, but trust me, it's all worth it when you have success and maintain the success years on end.

Until I learned about calorie counting and the basics numbers for fat loss, I would consistently lose and regain weight over and over again. It left me wondering why things happened the way they did, but when you understand the basics, you will have an answer for almost all questions.

Think about your weekend that ruins your progress. What happened? In the week, you were on track to lose 2lbs, which equals roughly a 7000 calorie deficit. The weekend comes and you splurge with an extra 2500, 3000, and 2000 calories Fri, Sat, and Sun. Your 7000 calorie deficit is wiped out, and you see a gain in weight.

You are fed up and give up. I want to help you understand, so you can lose weight, but also keep it off.

I help people transform their life's to maximize their potential through nutrition and strength training without the crazy hours in the gym.

Click below to schedule your free evaluation.

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01/24/2022

Carbohydrates. The secret to your fat loss and performance

Carbohydrates get a bad rap. Carbohydrates are to blame for weight gain.
However, this couldn't be far from the truth.

Earlier this week, I posted about the basics of fat loss, and if you remember the term calorie surplus, this is the leading cause for your weight gain.

Carbohydrates have several benefits, and here are a few.

-Quickest fuel source for the body for high-intensity training.

-Help replenish muscle glycogen (the body's stored form of carbs).

-Muscle sparing maintaining more muscle mass is beneficial to your metabolism.

-Helps you maintain more challenging training sessions. Burn more calories in your workouts, so you don't always have to rely on extra cardio or eat less to lose weight.

-Help manage hunger. Eating carbs give you a sense of satisfaction, and if you eat slower, digesting carbs that can help maintain blood sugar.

-Maintain a higher level of sports performance. If you are an athlete, you will benefit from a higher carbohydrate approach. Am I sure you have heard of carbing up?

Low carbohydrates have their place, but I like to use a higher carbohydrate approach for my nutrition clients. Now, everyone is not the same, but most clients eat way more carbs than they ever have when dieting. Why?

You need them, which does not mean cookies, cake, and ice cream. However, if you get good enough with your nutrition, you can add those types of food daily, but this takes time.

Low carb approaches work fast, but you have always rebounded and gained way more weight than you lost. This is the problem, and if you remember how you felt following a low-carb diet.

-Low energy
-Irritable
-Crazy cravings
-Workouts suffering
-Harder to focus

And this just names a few things you experienced. I'm not an anti-low carb person, but we use low carb approaches when they are appropriate, and If your goal is to lose weight improve performance in the gym or a sport, you may reconsider your nutrition approach.

I help people transform to maximize their life's potential with strength training and nutrition without crazy hours in the gym.

Click below if you are having a hard time finding your nutrition approach.

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01/20/2022

Who do you want to be?

This was a tricky question for me to answer. Why?

You have to take time to sit down and evaluate your life, your actions, where you are headed, and what you want to do with your life.

These are questions that you may be able to answer right away. I find that my clients initially have not given this question much thought, so we are in the same boat, which is ok.

Here are a few tips that have helped me clarify who I want to be.

1)Set goals. Setting goals can help you understand what passions you have.

2)Review those goals and break them down into individual steps. The smaller the action steps, the increased chances for success.

3) Look at what you value the most.

4) Is there a person you admire doing something similar to your goals or have qualities that you respect?

If you currently are someone who is

-Inconsistent with their daily activities
-Don't follow through with what you say
-Give up easily
-Have self-doubt
-Fear of taking the next step

You can use the above tips to help you get past this, and I encourage you to look for examples of who you want to become.

If they can do it, so can you.

So who do you want to be?

01/19/2022

Progress takes time

It took you several years to gain the unwanted weight, so you shouldn't expect it to come off in a month.

You have years and years of habit development in favor of your current body.

Poor sleeping habits
Lack of exercise
Eating fast food regularly
Sugary beverages
Use quick fixes that don't work.
Starting and stopping your journey
You created a mindset that works against you

The truth is it could take several years to achieve the results you want.

I'm not talking about fat loss. The fat loss will come first, but what will take the longest is developing the habits needed to sustain your new lifestyle.

The new you want to feel more.

-Strength
-Confidence
-Energy
-Weight Loss
-Mobile
-Productive

And all these areas affect your ability to improve your life.

I encourage you to

-Start now, no matter how big or small your steps are.
-Seek help if you are not sure where to start.
-Understand that it will take time to learn and improve your process.

Schedule your free consultation below if you have any questions and need maximum accountability with a results-driven plan.

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01/18/2022

2 Ways To Achieve A Calorie Deficit

1) Reduce portion size from your current meals
2) Add exercise to your daily routine

Reducing your portions doesn't have to be rocket science. If you eat 3x per day, make each meal a little smaller instead of making drastic cuts to your diet.

Don't eliminate food groups.

If you are not exercising already, adding an extra 2-3 strength training sessions per week will help tremendously. You will build more muscle, lose more body fat, and lose inches.

If you want to literally get in better shape literally, strength training is where it is at.

I want to help you create a game plan to achieve your fat loss goals. Click below to schedule your FREE Coaching call.

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01/14/2022

Check this out.

Do you have to count your calories to lose weight?

The answer is no, but it depends on the person.

You can lose weight by substituting the foods you currently include in your nutrition.

When I started my first diet and lost 88lbs in a year, I didn't count calories.

So what did I do?

1) I switched from 3 large meals to 5 smaller meals
2) I replaced fast food with grilled options
3) I replaced sodas with diet alternatives
4) I continued my regular exercise program.

You should notice weight loss with the following strategies, but here are common problems that I have seen when trying to eat healthier.

1) The more frequent meals total more calories per day.
2) The healthier options are overeaten
3) Exercise is overdone, causing you to binge
4) Too much restriction, which causes more binging.

I like to count calories to see what you are consuming and put a number to it. Using terms like,

-I don't eat too often
-I don't eat too much
-I hardly eat
-I only eat once a day

It doesn't give you any real information on what you are doing wrong. By evaluating your current habits, you can make changes to help you get the results you want.

Are you tired of not losing the weight you want? I want to help you develop a strategy for success. Click below to schedule your free evaluation.

https://msgsndr.com/widget/form/D48Io7KlxAuPMpOG1ppk

01/12/2022

Do you have to count your calories to lose weight?

The answer is no, but it depends on the person.

You can lose weight by substituting the foods you currently include in your nutrition.

When I started my first diet and lost 88lbs in a year, I didn't count calories.

So what did I do?

1) I switched from 3 large meals to 5 smaller meals
2) I replaced fast food with grilled options
3) I replaced sodas with diet alternatives
4) I continued my regular exercise program.

You should notice weight loss with the following strategies, but here are common problems that I have seen when trying to eat healthier.

1) The more frequent meals total more calories per day.
2) The healthier options are overeaten
3) Exercise is overdone, causing you to binge
4) Too much restriction, which causes more binging.

I like to count calories to see what you are consuming and put a number to it. Using terms like,

-I don't eat too often
-I don't eat too much
-I hardly eat
-I only eat once a day

It doesn't give you any real information on what you are doing wrong. By evaluating your current habits, you can make changes to help you get the results you want.

Are you tired of not losing the weight you want? I want to help you develop a strategy for success. Click below to schedule your free evaluation.

https://msgsndr.com/widget/form/D48Io7KlxAuPMpOG1ppk

01/10/2022

I want to lose weight.

You have said this many times, and it's a good goal to go after. You want to look and feel better while improving your health.

During my consults, I talk about individuals' goals, and losing weight is at the top of the list.

There is more to that. Most people haven't considered what that goal looks like or the effort required to achieve it.

Is it impossible? No, but it does make it more challenging when you don't know what you want.

Think about deciding what to eat when you can't decide on a place to go. It takes more time to look up restaurants' reviews and list restaurants you may want to go to.

How can you prevent this problem?

1) Be more descriptive with your goal. I want to lose weight is too general.

2) There is a why behind your goal selection. It is not just because you want to. You have to ask these questions and answer them honestly.

A few reasons why you may not want to set a goal are

1) You are scared of failing
2)You have the mindset that if you don't try, you don't fail. This mindset stops you from even attempting.

A vague goal leaves more room for failure. You don't have a clear path to follow.

Do you know you want to lose weight but don't know where to start? Let me help keep you accountable with a winning nutrition and training strategy.

Click below to set up your free coaching call.

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