Summary

The author has successfully regained health and fitness by adopting a system of consuming 30 grams of protein and three servings of vegetables at each meal, along with completing four strength training sessions weekly.

Abstract

The author of the article shares a personal journey of overcoming unhealthy eating habits and lack of exercise by implementing a structured approach to nutrition and fitness. The first strategy involves a dietary guideline of 30 grams of protein and three servings of vegetables per meal, which naturally reduces cravings for unhealthy snacks and desserts. This approach is based on insights from the book "The Calorie Myth" by Jonathan Bailor. The second strategy is a commitment to four strength training sessions each week, facilitated by following a purchased fitness program ebook, which removes the need for program planning and allows for flexibility. The author emphasizes the importance of having a system to achieve health goals, rather than relying solely on willpower. The system has led to significant improvements in the author's health, including weight loss and muscle gain, without the need for strict restrictions on other foods.

Opinions

The author believes that willpower and discipline alone are insufficient for achieving significant health goals.
A structured system is crucial for success in health and fitness, as it minimizes resistance and decision fatigue.
Consuming a high amount of protein and vegetables leads to natural satiety, making it easier to avoid unhealthy foods.
Purchasing a fitness program ebook can be a valuable investment for those struggling to adhere to a self-designed workout regimen.
Flexibility within the system is important; the author adjusts workout frequency based on personal circumstances without stress or guilt.
The author values simplicity in diet and exercise, advocating

How I Was Able to Stop Snacking and Regain My Health

The two systems I developed to help me lose weight and get fit.

Over the last few months, I’ve noticed my body composition slowly inching in a direction I wasn’t happy with. I wasn’t eating like I normally do. I’m the nutrition freak who says no to sugar and won’t eat anything that has vegetable oil in it. I’m strict with myself, just as a lifestyle. But something happened. I’m not sure what, but I fell off the wagon. There wasn’t even a wagon to get on — it’s just how I’ve lived my life since I was about 8 years old. But somehow I fell off. I was eating worse than I ever have. I was doing the least exercise I ever have. I was unhappy with it, but I also wasn’t making much of an effort to change anything.

One day, it just switched. I’d had enough. I bought myself a fitness program ebook to reduce any resistance. Having something set out for you like this means you never have to think about it — it’s a 4 day a week program and each day is laid out for me. No thinking.

I’d also just finished reading The Calorie Myth and had learned a few eye-opening nutrition facts that I was keen to implement into my life.

So maybe it was the momentum of the combination of both of these. I’m not sure. But I got back on track and haven’t looked back.

If we want to achieve lofty goals and live our best possible life, we need a system. We can’t just rely on willpower and discipline. So here are the two strategies I have used to completely turn my health around and regain my identity as a fit and healthy person, and become the leanest and strongest I have ever been.

“Some of our best intentions fail because we don’t have a system of execution.” — Darren Hardy

1. 30 g of protein and 3 servings of vegetables at each meal

This is the one I learned from The Calorie Myth. Jonathan Bailor, the author, suggests eating 30 g of protein at each meal, and a total of 10 servings of vegetables each day. I rounded this down to 3 servings at each meal for a total of about 9 servings. 10 servings of vegetables is actually really hard to achieve.

As you can imagine, 30 g of protein plus 3 servings of vegetables is incredibly filling. You don’t have space for anything else. So this simple system means I rarely eat carbs, I hardly ever snack, and I don’t eat dessert.

I also am getting loads of nutrients from the vegetables and enough protein to cover my muscle protein synthesis needs.

And of course, I don’t hit this goal every day. Sometimes I’ll only have 3 servings of vegetables. For some meals, I only have 20 g of protein. But the system means that I’m still getting loads of protein and vegetables — way more than I would have otherwise. It’s the act of aiming high.

2. 4 strength sessions each week

Buying a gym program ebook was the best thing I could have done to get back on track. Usually, I like writing my own program. I have enough knowledge about fitness that I can write a long-term fitness program for myself, and I like having the control of organizing the periodization in 6-week cycles. But I was struggling. I wasn’t following a program consistently.

So I invested in myself and I bought a 9-week program. Everything is laid out. It does the periodization for me. It lays out the weights, reps, and rests. I just go downstairs into the gym and I get to work. No thinking required. And I do my 4 sessions, each week. No more is required.

Again, this one can be a bit flexible. The other week I was incredibly busy, and I really just didn’t have the time or energy to complete 4 workouts. So I did 3. And this week I did 5. Now I’m all caught up. No stress. If it’s really not going to work out, be flexible with it. Be forgiving with yourself. Just try to make up for it later on.

Minimizing resistance is incredibly important for achieving goals. You need to set up your system to have minimal resistance — otherwise, it’s not going to happen. Figure out where there’s friction. For me, it was writing a program and figuring out all the reps, etc. There was too much friction. Buying an ebook essentially reduced all friction.

Conclusion

In order to get where you want to go, you need to develop a system.

I complete 4 strength sessions per week, and I eat 30 g of protein and 3 servings of vegetables at each meal. That’s it. That’s my system. Outside of that, I can do whatever I want. If I want ice cream, I can have it. But protein and vegetables are very filling. It’s very unlikely that I’ll be thinking about snacks after my meals.

Exercise doesn’t have to be complicated. Nutrition doesn’t have to be complicated. Pick 2–3 daily goals and create a system from these, and watch how everything else falls into place.

I didn’t make a goal to stop snacking or to stop eating sugar; it just happened. I didn’t make a goal to lose 5% body fat or to gain 5 kg in muscle; that just happened too. From 2 simple systems I created for myself.

The point is to get you on the trajectory for good health. I can honestly say that most days I don’t hit my 10 servings of vegetables. But aiming for that means I end up eating 7–8 servings each day. Which is a whole lot better than none.

Figure out your goals, and create a system to achieve them. Reduce the resistance as much as possible. Make things easy for yourself.

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