I decided to work on my relationship with food nearly three years ago. I resolved to stop overeating and lose weight.
At the same time, I wanted to maintain — if not improve — the muscle I'd gained over the previous 18 months of weight lifting.
Over the course of six months, I lost 35 pounds and reduced my body fat percentage from 30% to 17%.
Since then, I've maintained my weight loss, fluctuating a little within a small range, and have continued to lose fat and gain muscle by consistently changing my diet and training.
This is how I go about it.
When I want to reduce weight, I change the size of my portions.
I've finally figured out how to control my weight, body fat, and physique.
I go through stages where being lean isn't a goal and I just want to enjoy celebrations with friends and family, or maybe focus more on muscle-building (which is best done in a calorie surplus), even if it means gaining body fat.
Other times, I decide I want to lose a few pounds, and I know how to do so safely and without losing muscle.
During fat-loss phases, it's vital to keep your protein consumption high and only trim calories slightly – protein keeps you satisfied and helps you keep or lose weight.
Depending on your body and how you train, you can gain muscle.
Dietitian Nichola Ludlam-Raine told Insider, "Protein is a particularly satiating macronutrient, which means it might leave you feeling fuller for longer." "In comparison to simple carbs or fats, protein takes more energy to break down and digest."
When I want to lose weight, I generally just vary my portion sizes and keep track of my overall calorie intake.
Donuts and cake are part of my diet.
Every day is different, but here's an example of how I may eat in a calorie deficit on a typical day:
1.Overnight oats with berries and banana for breakfast (if I want to make this even lower in calories, sometimes I use powdered peanut butter instead of regular)
2.Lunch: grilled chicken breast, avocado, and cream cheese on a thin bagel with an apple
3.Snack in the afternoon: a slice of banana bread
4.Dinner: wholegrain spaghetti in a rich pesto sauce with turkey meatballs and green vegetables
5.Dessert: Mango-Greek Yogurt
While I strive to cook from scratch and avoid ultra-processed foods as much as possible, I do eat some convenience items. I enjoy low-calorie ice creams and protein bars, but I also eat donuts, cake, pizza, and hamburgers.
I follow the 80/20 rule, which means I try to consume nutrient-dense meals 80% of the time and anything I want the other 20%.
When you tell yourself that some foods are off bounds, but you enjoy them, you wind up elevating them to a pedestal.
This isn't a sustainable way of life, in my experience, because the more you restrict, the more prone you are to binge. That's why, even when I'm trying to lose weight, I include all foods in my diet.