The Size Back Diet: A Simple and Sustainable Fat Loss Program

Understand that all fat loss diets rely on creating a calorie deficit, where you burn more calories than you consume. Goal is to understand this concept thoroughly.

“All fat loss diets... have one simple goal: to get you into a calorie deficit where you're eating fewer calories than you burn every day.”

Understand that Protein, Carbs, and Fats play a major role in fat loss and body composition. Goal is to understand why each macronutrient is important and how they affect the body.

“You need to include lots of protein as well as some car cars and fats into your diet”

Aim for at least 0.8g of protein per pound of body weight daily to promote satiety and preserve muscle mass during a calorie deficit.

“Eating enough protein... sends a powerful signal to your body to keep your muscle and burn off your fat for energy.”

Explore various protein sources and incorporate them into your meals to avoid monotony.

“Don't make the same mistake I did and start having chicken brass for breakfast lunch dinner and dessert. You have plenty of other options.”

Prioritize carbohydrate intake around workouts to maximize energy levels and performance.

“A good strategy I personally use is saving most of my carbs for before and after my workout for when I need the most energy.”

Opt for less processed carbohydrate sources to stay fuller for longer with fewer calories.

“Choose less processed carbs that can keep you Fuller for less calories.”

Become aware of hidden fats in foods like salad dressing, mayonnaise, and cooking oil to avoid overconsumption.

“The real problems are often the hidden fats that pack on the calories without us even noticing.”

Make swaps like using skim milk instead of full cream or spray oil instead of cooking oil to reduce fat intake.

“Try to make swaps like using skin milk instead of full cream, spray oil instead of cooking oil.”

Fill a quarter of your plate with protein, half with vegetables/fruits, and the remaining quarter with carbs/fats.

“Most of your meals should look something like this: first, fill a quarter of your plate with a protein source... next to keep you full fill half of your plate with vegetables and/or fruits and then lastly balance out the last quarter of your plate with either carbs Andor fats.”

Adapt the balanced plate concept when eating out by ordering meals that fit the general idea.

“Instead of feeling restricted just try to build or order a meal that fits within the general idea of having a balanced plate.”

Incorporate protein supplements like whey isolate if you struggle to reach the daily protein goal through diet alone.

“If you're someone who struggles to eat enough protein every day, then you need to make protein powder your best friend.”

Eat at least 3 to 4 meals each day, spaced approximately 3 to 4 hours apart.

“I prefer a more regular schedule of eating with at least 3 to four main meals per day spread out by around 3 to 4 hours from each other”

Refrain from eating meals in front of a TV to promote better awareness of hunger and satiety cues.

“One of the strongest predictors of being overweight was eating meals in front of a TV.”

Slow down your meal by eating with chopsticks or using smaller utensils to reduce hunger.

“Slowing down your meal by taking more bites using Chopsticks or eating with smaller utensils all has a powerful effect on reducing hunger.”

Focus on the accumulation of small steps rather than drastic changes.

“You'll make way more progress making just small changes at a time... rather than losing a pound or two on some weeks and then gaining it all back again on other weeks.”

Personalize your diet with foods that you love, even adapting family recipes.

“Create a diet you actually enjoy because that's what you'll be more likely to stick to in the long run.”

Take time to reflect on your relationship with your body and identify any negative thought patterns.

Identify situations or emotions that trigger emotional eating and develop coping strategies.

Identify friends, family members, or online communities that can provide support and encouragement.

Develop strategies for navigating social situations where unhealthy food choices are prevalent.

Frame your dietary choices in terms of potential losses (e.g., health complications) rather than just gains (e.g., weight loss).

Link a desired but less appealing behavior (e.g., exercise) with a more tempting one (e.g., watching your favorite show).