Diet Reboot: Get Back on Track & Stop Diet Derails - #610

Barbell Logic

Health & Fitness, Nutrition, Health, Diet, Fitness, Weightlifting, Barbelltraining, Strengthtraining

4.6 • 1.2K Ratings

🗓️ 21 January 2025

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

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Summary

Do a diet reboot if you've slipped up and need to get back on track. These tips & tricks help you stop diet derails and help you stay on track.

Diet Reboot to Get Back on Track

It’s January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror…what the fluff!?

You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn’t come from the decisions they’re making for lunch on Wednesday, it’s the “abnormal” days.

Many who fail to lose fat do well on the week days but then overeat far too much on the weekends, negating any caloric deficit they may have created during the week.

During the holiday periods or similar times like vacations, “abnormal” days increase, further increasing the caloric surplus.

What can you do? Snap back to health by resetting your baseline.

Diet Reboot: Snap Back to Health

Before you begin addressing the problem, consider your approach. Don’t catastrophize.

This may be a long habit of unhealthy decisions that you’ve decided to stop, or you may generally feel pretty good about your nutrition habits and just need a quick course correction. Either way, don’t expect to fix this in a couple days.

For big changes, you need to think about 6 to 12 months.

When it comes to metrics, know yourself. For some, recording your weight each day will drive you crazy. For others, it’s useful information that helps inform their decisions without causing overreactions.

In terms of approaches, starving yourself is not a good approach. It may be useful, however, to have a short period where you’re strict with no alcohol, no added sugar, and focus on having as many single-ingredient foods as possible.

This resets your baseline and will, actually, have you feeling better after a couple days. You’ll find that the bloat is gone and you come to begin appreciating healthier foods.

Weighing and measuring for a period of time may also help. Why? Because it helps prevent a slide into hidden calories (“that’s close enough”). It also, if you have not done it, helps inform you of just how many calories peanut butter, whiskey, and cooking oils have.

Filling your plate with more veggies really helps too.

If your diet has derailed, don’t freak out, snap back to health with these strategies. Do a diet reboot!

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

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Transcript

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0:00.0	Hey, everybody. Welcome to Beast Overburden, powered by barbedel logic. What the fluff?
0:05.7	We're going to talk about that today. I'm your host, Nikki. With me is Andrew. Fluffy McFlufferstein.
0:11.2	Fluffy McFlufferstein.
0:13.0	I mean, full fluff right now.
0:15.0	I loved when Adam Fangman did like strategic weight gain. He called it the fluffening.
0:22.2	Right? weren't you in? The balkening. The balkening. It might have been a fluffening as well. Yeah. Yeah.
0:28.5	There's a shredening. He goes through the shredening and then the bologna and I think a fulcening,
0:32.6	a fulcening, a fluffing. Then he turns into a vulcan. Yeah.
0:40.8	But yeah, like you were just saying, we're in a little bit of a fluff mode.
0:48.3	So we recorded this in January of 2024, which is very helpful right now because feeling a little tight in the pants, a little tight in the waistband, you may have gone up a hole on your
0:53.5	belt,
0:56.5	and you want to not feel like that anymore. So I can still cram it into the smallest hole.
1:02.6	But I do notice that it does float up to the second or third hole,
1:07.6	unless I really crank it down.
1:10.2	But that's how I convinced myself that I haven't actually gained any weight.
1:17.4	Smart.
1:18.8	I think we should include the bonus tip of how to put your belt on tighter than it should be.
1:24.4	I hate doing that.
1:26.1	Gripping the belt around the squat rack post, and then you just lean all 250 pounds
1:32.4	back into that bad boy, hold on for deer life and exhale, and you will still get
1:40.0	into that first hole.
1:41.5	And then you have some great belt muffin top.
	...

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