People always wonder why I’m not a 400 pound whale. They wonder “how can Pierre eat so much and stay so fit and attractive?” Well my friends, I’m going to let you in on a few secrets about how I’ve reached and maintained this god-like figure. It’s not magic, it’s actually all very calculated and takes some self-control but everyone can get there if they follow these tips. Let’s jump right in!
These are the five rules that I live by so I can stay fit and eat whatever the hell I want!
1. Count Calories
The first and most important habit that I practice is calorie counting. For years, I experimented with different types of dieting and exercise. Finally, in 2013 I decided that I wanted a six pack and I was going to do anything to get there. It was then I gave calorie counting a try. It was one of the best habits that I’ve ever introduced to my life. Three years later and I’m still counting calories daily to keep my weight under control.
Through all of my trials and tribulations, I have discovered that maintaining a healthy figure comes down to calories in versus calories out. What this means, is if you eat more than you burn in a day, you will gain weight and if you eat less than what you burn in a day, you will lose weight. For an average adult male, the maintenance calories per day is approximately 2,000. For a female, it’s approximately 1,500. These are rough numbers, you can find your exact maintenance calories by using a calculator online and inputting your age, height and weight.
Once you calculate your maintenance calories, you can get a calorie counting app for your phone. Once you have an app, it’s as easy as typing in what you eat when you eat it. Your goal can change depending on whether you want to lose weight, gain weight or maintain weight.
If you are eating under maintenance calories and you’re overweight, you should have no problem losing weight. Focus on eating 500 calories a day less than your maintenance calories. This equates to losing a pound of fat per week. What it really comes down to, is self-discipline. This doesn’t happen overnight. You have to do the math and calculate approximately how long it will take to get to the desired weight. It’s true what they say, the last few pounds are the most difficult, but if you stick it out, you can reach your goal.
If you’re eating whatever you want including those candy bars you’re going to quickly realize that junk food calories add up fast. Therefore, if you still want to eat junk food, you have to plan for it. If you know that tomorrow you’re going to a wedding with a giant dinner, then you need to plan ahead. That day you could decide to eat a small breakfast or not even eat breakfast, then you will have those extra calories to consume during the meal.
With calorie counting, you’ll realize how fast alcohol will add up also. If you’re interested in having a night out with your friends and want to consume lots of drinks, then you need to plan for this also. It’s the same as the example before, you want to plan ahead for every event. Basically, it comes down to eating less before an event or making up for it the next day by eating less.
If you workout then you will have some wiggle room to play with, which makes things much easier. For example, if at work, there’s an office party and you decide to have an extra piece of cake and it puts you over your caloric limit. All you have to do is work in some cardio before or after. This could be deciding to walk home instead of taking the train or run for 20 minutes.
For myself, I enjoy running, so I’m able to factor this into my caloric limit for the day. I run 5 km at 6 miles per hour (10kmph) and am able to burn about 320 calories in 30 minutes. This allows me to add that 320 calories onto my caloric intake for the day. This could equate to a few extra drinks or an extra piece of pizza! Yeah baby!
Pro Tip: Before doing your cardio, drink an espresso. The caffeine gets you fired up to workout and you burn more calories while doing so. You can thank me later.
4. Don’t Binge Eat
This will be the tough part for a lot of you fatties. Binge eating. You think “hey I’ve been doing well, I’ve been eating good all week so I deserve a reward for this.” No you don’t! Every time you binge and break your rules you get farther away from your goal. If you need some motivation, go for a walk and look at overweight people, it will hopefully snap you back in line. Like I said, you can still eat whatever you want as long as it’s within your caloric limit. Don’t fall into the endless pit of binge eating. It adds up quickly and all of the previous work will be for nothing. Eat that candy but plan for it. Wink.
5. Focus on Reducing Sugar
The fifth and final step that I follow to stay in shape is reducing processed carbohydrates and sugars. I love sugar and carbs. I’m not saying you need to cut them out of your diet completely because that would be hell! However, the quicker you reduce these, the faster you will get to your goal. The way I got to my six pack goal was by cutting out bread and sugar completely. This was a bit extreme but taught me a lot about losing fat. If you’re eating them while trying to lose weight, you’re basically swimming against the current. You still will lose weight if you’re at a caloric deficit, but it will take longer. Therefore, the quickest way of losing fat is to reduce these as much as possible. Stay strong.
Those are my five ways to stay fit while eating whatever you want. It took me a long time to figure them out but I’m so happy I did. I hope that you can use this knowledge to reach your fitness goals! Until next time, happy eating!