DO NOT drink your calories

• Liquid isn’t very filling. Opt for foods that have a high volume, are low in calories, and require chewing to promote satiety.
• A whey protein shake with frozen fruit is an exception. Blending it longer creates air bubbles, making it more filling and harder to finish.
• For cereal, coffee, and tea, choose low-calorie milk or milk alternatives to keep calories in check.
• Diet soda, water, tea, and coffee are great options since they are virtually calorie-free.

Move MORE!  

• Stay active throughout the day. Take the stairs, walk more, bike when possible—just keep moving!
• If the gym isn’t an option, find alternatives. Do at-home workouts, go for a jog, or stay active at the park.
• Incorporate full-body home workouts to build strength and burn calories efficiently.
• Use playgrounds for bodyweight exercises like pull-ups, dips, and step-ups to make fitness fun and accessible.

Food ENVIRONMENT 

• Keep yourself away from foods that might derail your diet.
• Avoid purchasing trigger foods or store them out of sight to minimize temptation.
• For instance, instead of placing a bowl of nuts on the kitchen table, opt for fresh fruit. Or, if you have cookies, store them in a non-transparent jar rather than a clear one.

WORK for Your Food!

• The harder it is to access food, the less likely we are to crave it.
  For instance, instead of leaving a box of cookies out in plain sight, place them on a high shelf, out of reach, making them only accessible with a chair.

Pick FAT or CARBS 

• If you plan to have a high-carb day, reduce your fat intake accordingly, and vice versa.
  Also, if you’ve had a relatively inactive day, consider lowering your carb intake.

AVOID/MODERATE These Foods 

• Avoid foods cooked in oil or fried foods, as they tend to be high in calories.
• Steer clear of calorically dense foods that don’t keep you full, like cakes, cookies, candy, and chocolate. These are often low in fiber but high in fat and carbs.
• Limit high-calorie toppings and sauces like mayonnaise, ranch dressing, and olive oil, which can quickly add extra calories.
• If you do eat foods cooked in oil, try to consume smaller portions. For example, a simple salad can easily go from under 50 calories to 500 calories just by adding heavy dressings.

Practice FASTING!

• If you prefer large meals, try extending your fasting window during the day to accommodate those bigger meals. The exception is if you need a bit of fuel before, during, or after your workout to maintain energy, depending on the type of exercise you're doing (strength training, endurance, long vs. short workouts, intense vs. light).

Keep it LEAN

• Try to avoid alcohol drinks with added sugar in them as this will add to the caloric content. Instead of coke and rum, have a diet coke with your rum.
• When heading out to eat or enjoying drinks with friends, stick to lean proteins and moderate amounts of salad throughout the day. This way, you'll have consumed minimal carbs, fats, and calories, making it easier to manage overeating or overdrinking during the event.
  Try to skip alcoholic drinks with added sugars, as they can increase the caloric content. Instead of a rum and coke, opt for rum with diet coke to keep the calories lower.

Plate SIZE & FIRST Picks

• Try to grab the smallest plate. That way there is less room for food. Resulting in less calories
• For satiety purposes, make lean cuts of protein and vegetables the biggest visual component of your plate, as this will leave less room for other food items. Eat the protein and the vegetables first, since both of these food groups can be very filling

DRINK & CHEW More

• Choose the smallest plate available to help limit portion sizes, which can lead to fewer calories.
• For better satiety, make lean protein and vegetables the main visual focus of your plate, leaving less room for other foods. Start by eating the protein and vegetables first, as they’re both filling and will help keep you satisfied longer.

More Volume!

Incorporate foods that offer more volume for fewer calories or take longer to eat. Some great options include:

• Oatmeal (the more water you add, the more filling it becomes).
• Protein fluff (made with whey protein, frozen fruit, and xanthan gum).
• Fruits like strawberries, which are low in calories but high in volume.
• Vegetables such as cauliflower, spaghetti squash, potatoes, and carrots.
• Rice cakes for a light, crunchy snack.
• Beef jerky as a high-protein, low-calorie option.
• Low-fat popcorn that’s satisfying and low in calories.

Always OVER Estimate 

• When you're unsure about the food in front of you, whether it's unfamiliar or difficult to estimate the calories, it's safer to overestimate the portion size. Similarly, when tracking your activity, it’s wise to underestimate how much you’ve done—if you can do more, go ahead and push yourself! Remember, food labels can have a 20% margin of error, so a 200-calorie chocolate bar might actually contain anywhere from 160 to 240 calories.

Make It Up the NEXT DAY

• If you happen to go over your calories for the day, don’t stress! Just adjust the following day (or over a few days) by reducing your intake to make up for it.
• The reverse also works—if you have an event coming up where you expect it’ll be hard to control your calories, try eating less in the days leading up to it to balance things out.

Meet Yourself Half Way 

• Switching from unhealthy foods to healthier options all at once can be tough, especially if those foods are a staple in your diet. Instead of making drastic changes, try meeting yourself halfway.
• If you’re used to eating at places like McDonald's, KFC, or Pizza Hut when you’re out, consider choosing healthier fast-food chains. These places still offer quick meals but provide better options for your health.
• Some examples of healthier fast-food chains include: Teriyaki Experience, Subway, and Chipotle.
• The goal is to choose chains that allow you to avoid fried foods, low-fiber items, foods high in saturated fat and sugars, heavy sauces, and oils, while also offering a better calorie-to-volume ratio.

Meal PREP

• Planning your meals ahead of time can help you avoid making poor food choices when hunger strikes!
• If you're heading to a restaurant, take a look at the menu beforehand. This way, you can plan your meals in advance and still enjoy yourself without derailing your goals.

Keep It SIMPLE Stupid

• When eating out, opt for dishes that are simple and easy to track.
• Avoid meals that are a mix of different ingredients, as they can make it harder to estimate portions.
• Steer clear of dishes that are often cooked with oil or fatty sauces, or ask for them to be left out to reduce the calorie content.

Doggy BAG it!

• When dining out, remember that you don’t have to finish everything on your plate. If you’re satisfied, simply ask to take the rest home and enjoy it later!

 

DISCLAIMER

Some of the methods mentioned above can feel extreme, frustrating, or even unhealthy—both physically and mentally. In some cases, they may even reinforce obsessive behaviors.

For those simply looking to adopt a healthier lifestyle and maintain a balanced body weight, these strategies can be applied in a moderate and sustainable way. However, what many people don’t realize is that achieving the ultra-lean physiques often portrayed in the media—like a six-pack—requires a level of sacrifice and discipline that most aren’t prepared for.

Dieting down to very low body fat levels is a demanding process, often leading to obsessive, exhausting, and sometimes unhealthy behaviors. But that’s the reality of it. That being said, these methods are incredibly helpful—not just for reaching a weight loss goal, but also for maintaining it long-term.

For those who have experience with weight loss, these strategies become especially useful when you’re outside of your usual environment—where you don’t have access to a food scale or familiar meals. Whether you’re out drinking with friends, dining at a restaurant, on vacation at an all-inclusive resort, or visiting family in another country, calorie counting might not be an option. In those moments, you just have to adapt and do your best. Think of these methods as tools to help you stay on track when things get tough. Sometimes, you just have to wing it.