Daily Dose of Coach #436: How I lost 8lbs in 30 Days

On September 29th, about one month ago, I made a decision.

The decision was improve my nutrition in a few ways:

1 - Eat no bread (in my diet that meant taking out white flour, gluten as much as possible, and pasta)

2 - No sweets (this meant no ice cream, candy, or refined sugar)

3 - Track my meals using Myfitnesspal

4 - Build each one of my three meals around a protein and vegetable

4 - Don't worry about being 100% perfect

As of October 29th, I went from 225 to 217 pounds at being about 80%.

I still would still partake in a few adult beverages; I ate pizza with my kids; I went to Kobes Steakhouse and crushed it.

Here's what I didn't do:

I didn't spend my entire Sunday meal prepping.

I didn't worry about eating not so great on the weekends ( I still tracked everything though). My goal was to get two of the three meals right.

I didn't set any expectations of body composition change.

And the reason I did all of this is that I just wanted to start eating healthier for myself and as an example to my kids.

For the most part, I haven't found this to be difficult. The food was good, I wasn't ever starving at any point of the day, and my energy levels became much better.

The most challenging part was in planning and tracking. So what I did is every time I went to the store, I made sure and had a protein and a vegetable to go with each meal. I would also add good starchy carbohydrates like brown rice, quinoa, potatoes, and sweet potatoes.

The tracking part was hard only because it sucks to take out your phone, look up foods, and take pictures of bar codes every time you eat.

My macronutrient distribution stayed about 40% carbs, 40% fat, and 30% protein.

Here's an example of what my three meals typically looked like:

Breakfast: 3 egg omelete with green peppers, onions, red peppers and feta cheese, banana, and coffee

Lunch: Grilled Chicken Ceasar Salad, Protein Shake (Chocolate milk, protein, mixed berries, peanut butter, banana)

Dinner: Steak, Chicken, Fish, or Ground Buffalo, vegetables (asparagus, side salad, mixed veggies), starchy carb (rice, potatoes, quinoa).

Snacks: RX Bar, Greek Yogurt or Cottage Cheese with grapes or blackberries

In conclusion, I discovered, once again, a few things about nutrition:

You have to make a personal decision to change, and there has to be a reason behind it.

If you want to lose weight or change your body composition, it's quantity and most importantly quality of food that is important.

Besides the decision, planning is the most difficult part, but it's not as difficult as it may seem.

And finally, you don't have to be perfect.

This wasn't a diet. It was a decision to eat better. That's why I'm going to be able to continue. If you'd like any help with your decision to eat better, let me know.