How To Eat For Fat Loss When Pinched For Time

Hope you had a good weekend. We did. Lots of “kiddo” time for me, which is what weekends are all about.

Just a heads up – on a “staycation” this week – vacation but at home – so I’ll have limited email check-in ability.

We decided to stay home this year because our daughter is so “go-go-go” that traveling with her right now at this age is somewhat of a challenge.

Speaking of “go-go-go,” today’s question comes from Alex who asks –

“Nutrition. I can find the time to workout, but my nutrition is not the best. Not that I eat junk food, sugar, or sodas, I’m just not eating the right food. Makes sense?”

Thanks for writing in about this, Alex.

I know for sure you’re not alone.

I’d say this is one of the biggest problems most people face today –

They can find time for their workout, but not the getting the nutrition thing down pat.

There are 2 avenues or approaches I recommend and only you will know which is right for you, but I’ll do my best to help you “pre-qualify” yourself.

Approach #1: Write It Down

I’ve recently reconnected with a guy I used to train about 15 years ago. He’s a competitive bodybuilder.

Not that everyone wants to look exactly like a competitive bodybuilder – but most people wouldn’t “mind” being as lean, or almost as lean as one.

But here’s the thing:

These guys/gals know EXACTLY what they’re eating – to the ounce/gram.

They write everything down.



What gets measured, gets managed.

If you don’t know what or how much you’re eating, then you don’t know what changes to make.

You only know that you’re not losing any weight / fat.

And in order to do that, you need to be in a caloric deficit over the course of time.

And in order to do that, you must know 2 things:

1. How many calories you need on a daily basis, and

2. How many calories you’re currently eating on a daily basis.

I recently had one of my private clients start tracking his calories. By doing so, and making the appropriate changes, he lost 9 pounds in a week.

Who’s this approach for?

The person who wants CONTROL over his/her life.

Doing this teaches you how to measure portions, and to eventually eyeball how much you eat.

It is time-consuming at first, but, like anything, you get out of it what you put into it.

Find an online calorie-counter like Fit Day to get started.

Approach #2: The Shotgun Approach

I call this the “Shotgun Approach” because essentially you’re just pointing and shooting.

Recall that in order to lose weight / fat, ultimately you need to have some kind of overall caloric deficit going.

(Sure, there’s a hormonal component going on there for sure, but underlying that, it just makes sense that if your body needs 2000 calories a day, and you’re taking in 3000 a day,you’re going to put on fat.)

So your goal is to create a caloric deficit – quickly.

Enter the daily fast.

I’m not going to blow smoke up your tailpipe – this is a great approach for lowering your weekly caloric intake –

And therefore losing fat.


Some people get all weird about not eating for a whole day.

It’s like the end of the world for them or something.

Or their afraid that they won’t be able to function.

Physiologically, this is absolutely not the case.

These are purely psychological and emotional reasons associated with not eating.

Your body can quite easily not eat for a day.

One of the easiest ways to overcome these feelings is to arm yourself with the science behind why this works –

Understanding the mechanisms behind fat loss and fasting.

The WHY and HOW I find to be incredibly motivating. If that sounds appealing to you, you’ll want to check out this resource.

However, this is NOT for everyone.

If you’re a compensator – this won’t work for you.

“Compensators” are people who look for the loopholes.

In the case of fasting, compensators will overeat before and after they fast.

This means they negate the fast.

That’s why I advocate Approach #1 for some people. If you know you’re a compensator, you need to use that approach.

I am a BIG fan of Intermittent Fasting and have been advocating it for the past 5 years or so.

If you’re not a compensator, and want a simple, relatively “unbreakable” approach to fasting, give this a shot.

It shows you how the science behind IF and how to fast so that you don’t feel like you’re neglecting yourself or missing out.

That’s it for today – off to the pool after the kids get up.

Talk soon.


P.S. One more thing – about this whole “find the time” thing – I find it incredibly helpful to remember that there are 168 hours in a week.

Even if you’re working 60 hours a week, that still leaves 108 hours left in your week.

Assume you sleep 7 hours a night.

108 – 49 (7 hours x 7 nights) = 59 hours

Workouts = 3 hours a week.

56 hours left over.

So we have the main things covered there – work, sleep, workouts.

There are 56 hours left for you to “find the time” to manage your food.

A lot more freeing when you look at your schedule that way,isn’t it?

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