Updated: Nov 16, 2018
According to a recent study, the obesity rate in the United States continues to grow. Americans are finding themselves pudgier and at higher risk of disease than ever before due to poor eating habits. As of 2018, the adult obesity rate was above 35% in 7 states and at least 30% in 29 states - this is way too much beef! If you’re having issues with a belly that pours over your belt or a buttock region that resembles unevenly poured concrete with an accent of cottage cheese, try some of the food and lifestyle tips below to get you on your way towards performing like a Zen Commando.
Here’s some motivation: I recently lost 23 pounds of unwanted chub in just over three months by implementing the recommendations I have outlined below. I paid attention to what I ate, slept well, exercised daily, and most importantly embraced change: Did I lose unwanted fat? You bet! I can promise you this: THESE FIVE TIPS WORK!!
But I bet some of you are saying “Wait a minute!: I have five kids, a husband (or wife), two dogs, a sick chimpanzee, and a stressful job.” To that I say “Okay, sorry to hear that’s why you’re where you are today, but if you don’t make this a priority, you’re going to remain a chunky monkey.” Stop making excuses right now, define your goal, and get on the road to a healthier and leaner you!
1. DIET. A healthy diet is the most important part of the battle against fat. “What you put into the body, is what you get out of it.” Here are some diet tips to get you on track:
Eat whole foods with plenty of color (do you hear vegetables?). Eliminate processed foods and avoid pastas, breads, sugar, dairy, simple grains and alcohol.
Proteins, Carbs, Fats. Your meals should include all three. A portion of protein (meat), some good complex carbs, and small amount of healthy fat. I’m an advocate of The Zone Diet which is listed below.
Avoid starchy carbohydrates (pasta, breads, potatoes, et al.)
Smaller portions! Americans over consume just about everything! You don’t need to have a four-egg omelette loaded with a pound of American cheese and a half pound of bacon! Downsize …. “Less is more!”
Avoid eating too late in the day. Make a rule not to eat past 6pm. Why? Your body has to digest and metabolize the food you take in and this requires internal activity. If you find yourself waking up in the morning lethargic, ask yourself how late did you eat the night before.? Did you eat right before bed? If so, chances are your body didn’t get sound sleep because it spend hours working overtime to metabolize the food you ate. See notes below on SLEEP / REST.
Booze. Eliminate it! “Yeah, but Zen Commando, a glass of wine is healthy for you, look at the French and Italians, bro.” Okay, believe what you want but you don’t live in France and if you want to lose weight, stop drinking alcohol and watch your waist or hips diminish. This even applies to Pabst Light drinkers!
Drink plenty of water. Avoid sugary beverages - SICKENING! Carry a bottle of water with you throughout the day and stay hydrated. Squeeze some lemon juice into it for added taste. A good rule of thumb is to drink half your bodyweight in ounces per day.
I don’t subscribe to any particular fad diets, or profess to promote one over the other, though from my experience, the time-tested Zone Diet works best because it was designed to find a cure for disease through healthy eating and properly balancing macronutrients.
So, what does the Zen Commando diet consist of?? Primarily cost-effective food bowls consisting of various veggies, a complex carbohydrate and topped off with a portion of fish. On rare occasions, consumption of red meat or poultry is permitted. Oh, toss in a pizza at times too :-)