10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet.

10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet.

“Going into a hostile food/drink jungle without some sort of goal, strategy or tools and just winging it might seem very “Indiana Jones” of you, but Dr. Jones always has a goal (get the goods and get out alive), a strategy (always break the rules) and finally, tools (his whip and a pistol for backup).”

Paul Michaels

Founder, LifehackrDiet.com

LISTEN TO THE LIFEHACKRDIET PODCAST

Be sure to check out the LifehackrDiet Podcast Show notes for content and links mentioned.

READ THE BLOGPOST

For all those activities, I have been able to figure out goals, strategies and tools. When it came to eating and exercising enough to maintain a healthy weight, I was clueless!

10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet.

Just the thought of having to be on a diet and going out to eat or bar hopping with friends, probably evokes images of Indiana Jones (in Raiders of the Lost Ark) running from that huge boulder. Except in your version, you trip-up and are flattened by another failed diet! It doesn’t have to be that way!

Raiders-of-the-Lost-Ark-indiana-jones-510025_1600_1200 2

I love food, eating, going out to interesting restaurants and exploring exotic cuisine. The problem I had, and I suspect many of you share, is that these wonderful experiences just compounded my problem of weight gain.

Going into a hostile food/drink jungle without some sort of goal, strategy or tools and just winging it might seem very “Indiana Jones” of you, but Dr. Jones always has a goal (get the goods and get out alive), a strategy (always break the rules) and finally, tools (his whip and a pistol for backup).

3 years ago, lumbering through my life 35lbs overweight, exhausted, self conscious and a little befuddled, I was the opposite of Dr. Jones. I would have been one of those impaled skeletons outside the Temple of Doom. The camera would pan past my remains propped up on a stake, jaw open ready to receive food. Dr. Jones would look at me bemused, mop his brow and turn his full attention to his goal, moving forward with steely determination.

Why such a hellish fate? Well at 48 years old, I still hadn’t figured out how to eat properly and get enough exercise to maintain my wellness. There were many things in my life that I had figured out; how to take awesome pictures, be a technology whiz and on a good day, paddle down whitewater rapids with my sons, and stay “in” my kayak.

Paul Michaels Kayaking for 30 years, still sucks!

Paul Michaels Kayaking for 30 years, and he still sucks!

For all those activities, I have been able to figure out goals, strategies and tools. When it came to eating and exercising enough to maintain a healthy weight, I was clueless!

So what does Indiana Jones and whitewater kayaking have to do with
10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet? Let’s take a look…
Here are some goals, strategies and tips that will make you the Indiana Jones of the culinary and spirits jungle.

Set a Goal:

Enjoy eating and drinking but stay on track to lose weight.

Strategy:

Plan ahead. Be knowledgable. Act in YOUR best interest.

Tools:

Break the rules. Hack your food/beverages. Mix things up.

 

If you know you are going out to a restaurant or a bar in the evening, you can plan ahead to make sure you can enjoy yourself and stick to your goal, all without stressing out.


  

Tips

Tip 1. Hop on your smartphone and check out the restaurant or bars’ online menu. Get a rough idea of what they have and what you are going to want to eat. If there is a choice between fried foods, heaps of pasta swimming in cream sauce or a tasty hunk of grilled of chicken, seafood, fish or a straight burger (with one or no buns), clearly the better choice is the less adulterated food.

Tip 2. Plan your day and your eating so that you have a lots of calories in the bank to spend and aren’t staving when you hit the town. When my wife and I plan to go out on the weekend, I try to push out breakfast into brunch and still eat a regular or slightly larger meal. Then a filling but low calorie snack in the afternoon will hold off my appetite until we walk into the restaurant or bar. I start with water and then eat items that will satiate me and help me stick to my goal.

Tip 3. If you feel satiated, you will have the capacity to resist foods that don’t fit with your Goals. Do you know that you are going into “hostile” territory where you will be weakened or disarmed? I recently went to a dinner party at a friend’s house and they served bacon and phyllo pastry wrapped hor d’oeuvres for 3 hours before dinner was served – delicious but deadly! Solution: Eat part of your dinner before you go by grilling up a hunk of delicious chicken, seafood, fish or a veggie dish that is high in protein/fiber and which will keep you satiated through any temptations. When the real food comes out, you can finish up your dinner without standing out.

http://lifehackrdiet.com/-calories in cocktails

Hidden Treasure Troves of Calories in Your Cocktails Courtesy of FatSecret.com

Tip 4. Do the Research! Not all alcoholic beverages are created equal. By making Smart Choices you can have a great time and stick to your goal too! Here is a simple rule to follow; the higher the alcohol content, the higher the calorie count. By choosing light beers, wine spritzers and simple cocktails with low calorie mixers (soda water or diet sodas) and even vodkas that aren’t sweetened but infused with flavors, you can drink and still stick to your goal. Do a little research online and find some solutions that work for your personal tastes.

Tip 5. Drinking water can help suppress your appetite and alcohol intake. What else is essential to life but doesn’t have calories? Use water as a tool to help you feel full. Drink lots of water before you hit the restaurant or bar and your appetite won’t be foremost on your mind. Drink plenty of water during your meal to keep your snacking of calorie ladened hor d’oeuvres and bread to a minimum. If you are out drinking, start your night out with a couple of diet soda/soda waters so that your thirst is quenched.

Tip 6. Reverse the order of your evening out; eat first and drink afterwards. Last time I checked, there weren’t hard and fast rules about the order in which you must enjoy your night out. In fact, you will drink more on an empty stomach and then eat more because the calories in your drinks won’t satisfy your hunger and the alcohol will lower your inhibitions (result: your goal and strategies go out the window). Tell your friends straight up, “I’m hungry, I need to eat now.” Your goal will be met and everyone will have a good time.

Tip 7. Diluting your cocktails can help you consume less calories and alcohol, plus save you money. Cocktails, like most things nowadays are being super-sized with calories, alcohol content and price. Some of the creative cocktails like the Zombie can weigh in at 371cal or the White Russian at 257cal (see more here) . If you have three of those, you have basically downed a really good meals’ worth of calories. The solution is to have a glass of soda water or a diet soda chaser with which you can cut and extend your alcoholic beverages. Have a “mocktail” in-between your cocktails and drink them slowly, that way you can still fit in while sticking to your goal.

Tip 8. When ordering food in your favorite establishment, become a food practical-ologist. That isn’t a spelling error, I just made it up to describe the science of making everyday practical food choices, that are a part of reinventing your lifestyle. They go something like this; “Is that [food stuff/beverage] worth it? Can I find something else I will enjoy that will help me reach my goal?” Let’s take a simple example; a Five Guys Bacon Cheese Burger weighs in at 920cal. Go bunless and it cuts the calories down to 660cal which is a savings of 260cal. Although this might seem draconian at first, let me remind you, so is a life burdened with being overweight and declining wellness. Get over it! Very soon this will become a natural and a comfortable part of your lifestyle.

health-712980_1920 2

Tip 9. The simple act of packing an Emergency Snack, can be a lifesaver as you run out of work on your way to meet friends at the local restaurant or bar. It puts you in control of your hunger instead stressing out about not meeting your goal. My go to snack is roasted unsalted almonds. These little critters are a delicious crunchy burst of toasty flavor and if I eat one at a time and take my time chewing, a 1/8 cup serving or around 12 almonds (90cal) can satiate me for a long time. Buy yourself some sturdy small tupperware type containers, fill them with your favorite snacks and then pack them at the bottom of whatever bag, case or pocket you can get to in an emergency. Find what works for you and remember there are a world of choices. Check out some suggestions here and here.

Tip 10. Know your foe; “Everything at a restaurant is 10 times more decadent than what you make at home,” – Adam Roberts, author of the book “Secrets of The Best Chefs.
“Use shitty vodka in your well as it makes the most profit. “If your crowd doesn’t care, you shouldn’t care,” says Kate Gerwin of the bar Imbibe. Restaurants and bars are businesses and they exist to make money serving your pleasures. Your health, savings account balance and weight-loss goals are not their concern but they are yours!

It is a jungle out there, with foes who’s interests don’t align with your goals, peer pressure, old habits, many delicious temptations and weakened resolve. By having a clear goal, practical strategies and familiar tools, you have a greater chance of not ending up as an extra in the reboot of the Indiana Jones franchise (I am sure there will be one!).

Does it Work?

Within 6 months of exercising my inner “Dr. Jones” I had lost 30 lbs. If you came out to dinner with me now and saw what I ate, how much I enjoyed it, you wouldn’t have a clue that I was subconsciously making choices that aligned with my goal of enjoying food and drink while staying on track to maintain my weight.

Although these 10 tips might seem a little daunting at first reading, I assure you that if you take one at a time and put them into practice, they will all fall in line, giving you to the tools to relax and enjoy your lifestyle.

Although these 10 tips might seem a little daunting at first reading, I assure you that if you take one at a time and put them into practice, they will all fall in line, giving you to the tools to relax and enjoy your lifestyle.

 

CONTENT NOTES

Crush Multiple Health and Lifestyle Problems to be Triumphant

Listen to the PODCAST or read the BLOGPOST.

Just the thought of having to be on a diet and going out to eat or bar hopping with friends, probably evokes images of Indiana Jones (in Raiders of the Lost Ark) running from that huge boulder. Except in your version, you trip-up and are flattened by another failed diet! It doesn’t have to be that way!

 

IN THIS EPISODE, YOU’LL LEARN:
  • How to setup an over-arching goal for your weight-loss journey.
  • 3 Great Strategies you can use when you go out for a night on the town.
  • Tools you can use to help you lose weight in any eating or drinking situation.
  • 10 Tips that will help you master your social eating and drinking while still losing weight.
  • We reveal how many calories are really in that cocktail you just ordered and how to mitigate them!
  • What a chef says about the food served in restaurants and bars – Please sit down before you read this.
  • It is still very possible to lose 30 lbs in 6 months and still eat out regularly – We reveal how.

Plus hear how you can put all these tips together in a strategy that will ensure you enjoy eating out or going to a bar while you are on a diet.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:
TAKE AWAY

Within 6 months of exercising my inner “Dr. Jones” I had lost 30 lbs. If you came out to dinner with me now and saw what I ate, how much I enjoyed it, you wouldn’t have a clue that I was sub-consciously making choices that aligned with my goal of enjoying food and drink while staying on track to maintain my weight.
Although these 10 tips might seem a little daunting at first reading, I assure you that if you take one at a time and put them into practice, they will all fall in line, giving you to the tools to relax and enjoy your lifestyle.

LETS US KNOW

What have you done, or will you do after listening to these WordPress professionals tell their stories of work and exercise co-existing? Let us know in the comment section. We can all learn from one another!

 

Thanks for LISTENING!

Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.

 

Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.

 

© 2015, Man Mountain Productions, Inc.

COMMENTS SECTION BELOW

How Simply Walking for Exercise Enabled Me to Keep up with People Half My Age on the Hardest Hike of My Life. It Can Do The Same For You, Too!

How Simply Walking for Exercise Enabled Me to Keep up with People Half My Age on the Hardest Hike of My Life. It Can Do The Same For You, Too!

Walking for Exercise

My heart is pumping so hard it feels like it’s about to explode and splatter all over the inside of my rib cage. Blood screams through my veins and when forced into my eardrums, it thumps like a bass drum on either side of my head. I am boiling hot with a cold frosting, as a cool breeze sucks the sweat off my face. My thighs feel like pistons slowly grinding up and down, glowing orange with the heat of pain and exhaustion. It’s been 33 years since I’ve experienced these sensations, running for my high school cross-country team.

My son Koby and I were on a college tour in Vancouver, British Columbia, Canada. My niece Rebecca lives out there and when she hospitably offered to take us on a hike, my hand shot up, “great!” Who doesn’t love a nice hike with a mountain vista? Unfortunately she wasn’t very specific or maybe, it’s the mountain culture out there (everyone seems fit and outdoorsy). I assumed that a hike in small town Squamish, less than an hour’s drive from downtown Vancouver, was going to be of the horizontal variety, with a couple of inclines, just like back home.

In retrospect, I was suckered in with “It’s one of the most popular hikes…” The name of the trail, “The Chief”, should have set off alarm bells, but I wasn’t listening.

The Chief, Squamish B.C.

The Chief, Squamish B.C.

The twisty mountain road leading to Squamish from the city was totally enchanting. The endorphins must have clouded my judgment when “The Chief” was pointed out to me in the distance. I raised my hand to shield my eyes from the sun, “it’s only three fingers tall” I deluded myself. On the trail, even as it became clear that it was 99.9% vertical, I was still avoiding the truth and secretly hoping we would hit a long flat meadow around the next bend…

More stairs. Hiking The Chief, Squamish, B.C.

More stairs. Hiking the Chief, Squamish, B.C.

No meadows. No flat stretches. The vertical just didn’t stop! Steep wooden stairs, well worn rock faces and the odd ladder, here and there. Frankly, I wouldn’t have been surprised if at any moment I imploded and spontaneously combusted at the same time!

Alternatively, I had visions of having to give up, turn around with my tail between my legs and go sit in the rental car until the kids returned. They would wake me from a nap, slapping with excitement on the driver side window, telling me how amazing it was.

I looked upwards, yet another flight of these torturous stairs! Then I saw that Koby and Rebecca, both less than half my age, and in excellent athletic condition, were suffering too! Holy crap! What’s going on?! I’m supposed to be 50 years old, but I could still keep climbing even as my heart was puffing up like a Pelican’s throat pouch. I was still able to make my legs move, even through they were on fire. There were times when I was even able to over-take the kids or hover in-between them.

Scrambling up the summit of The Chief, Squamish, B.C.

Scrambling up to the summit, The Chief, Squamish, B.C.

 

Let’s Rewind.

14 months before this moment, I was 30+ pounds overweight. I sat on my fat butt everyday as I worked at the computer. I planned to go to the gym, but something always came up and I would postponed my exercise. This had been happening for years and it wasn’t until I gave up on the idea of going to the gym, and decided to look at everything in my daily life as a form of exercise, did things change for me. I bought my first digital pedometer (a Fitbit Zip) and started to look at life through an objective lens. I would measure how much I would walk in a week and what those activities were, then I would figure out how to hack them.

Grocery Shopping

I discovered that my weekly grocery shopping trip would include 1 to 1.5 miles of walking. So now I would look for ways to increase that. I’d park as far away from the grocery store as I could. After loading groceries in the car, I would walk the shopping cart back into the store and then return to the car. If coffee was the same price or on sale at another store in the mall complex,I would walk there too. Before I knew it, I was able to push my weekly grocery shopping distance to 2 to 2.5 miles. Over a year that is 130 miles of walking for exercise.

Commuting via Public Transport

When I take public transportation, rather than stand around and wait for my bus or train to arrive, I walk one, two or more stops on either end of my commute. That could add up to 3 miles a day, which would be approximately 780 miles a year!

Walking the Dogs

Not everyone has a dog, or two, I know, but the thought process is what is important here. I use to walk my two dogs together and get about 1.15 miles, 2 or 3 times a day which is 2.3-3.45 miles. We have issues when one of the dogs sees a squirrel, and from an observers’ point of view, it’s not a pretty sight. Then it dawned on me, walk them separately, and since I wouldn’t be wasting time dealing with the entangled leashes, it would only cost me about 50% more time. Now I have a lovely brisk walk with each dog and I get around 6.5 – 7 miles a day. That really adds up, like 2,555 miles a year.

Blast through those calories with a walking desk using the Ikea Fredrik Standing Desk. Learn more at http://lifehackrdiet.com

The Author on a CONFIDENCE POWER PLUS MOTORIZED ELECTRIC TREADMILL and a Ikea FREDRIK Desk

 

Walking while Working

Since I spend many hours a day at my computer writing, building websites, photo retouching, video editing and many more tasks, this seemed like it needed to be hacked, big time!
I started researching walking desks and my first test was adapting a old treadmill we have in our basement. It didn’t take long for me to realize, that even walking at 1-1.5 mph, I could not only do all he activities I needed to on the computer, but the standing and walking helped me concentrate. I then upgraded my walking desk to a better DIY setup with an old Ikea FREDRICK desk bought off of Craig’s List for $70 and an inexpensive small, Confidence Power Plus Motorized Electric Treadmill for $199 (detailed blog posts all about walking desks are coming soon!). I have not looked back and frankly can’t ever see myself sitting at a desk to work again.

On average my total daily walking for exercise, distance (all the activities I did that day and the walking desk) is somewhere between 7-10 miles a day. Currently I am in my 23rd month of the LHD lifestyle and walking about 12-14 miles a day, as I am attempting to hit 5,000 miles walked in 2 years! [Update: 2 years and 2 weeks. Traveling for Thanksgiving slowed me down…]

It doesn’t matter how much you walk, just move as much as you can, and you will see results!

My Results

What I discovered was, by looking at everything I did in my day from the mundane to the necessary, and finding ways to hack more walking for exercise out of each individual activity, I was able to lose 30lbs of weight and walk 1,000 miles in 6 months! Now, to be perfectly transparent, I was also hacking my food (read more about how to do that here.) Regardless of the food side of the equation, hiking The Chief was 14 months after I had started putting my daily life and walking into syncronicity. Without knowing it, I was able to create this quiet reservoir of energy, strength and stamina that paid off when I started my ascent The Chief, on that day.

I was so surprised that I was able to not only make it up to the summit and then down, but I was expecting to be paralyzed with muscle fatigue for the days following this accomplishment – I experienced no negative effects on the days that followed!

The Summit, The Chief, Squamish, B.C.

The Chief, Squamish, B.C.

To put this hike into perspective, The Chief is the “second largest granite monolith in the world” and stands at 2,297 feet or 700m tall. My Fitbit One digital pedometer, which records flights of stairs climbed, was smoking and at the summit as it displayed 166 flights of stairs! That day I even earned the Fitbit “150 stairs in a day” badge!

Fitbit 150 floors in a day badge

You Are What You Do!

Reveling in my accomplishment on the summit of The Chief, my sandwich tasted 100 times better than it deserved to. The view was absolutely spectacular and as I was taking it in, a gentleman walked into my field of view. I said hello and told him how I was amazed to have survived the hike up. He wasn’t particularly impressed, but congratulated me anyway. I asked him if this was his first time on The Chief and he responded by putting me in line! He pointed to his house in the town of Squamish below us, told me he was 67 years old and climbs The Chief every Saturday and Sunday for a little fresh air and a stroll!

SLAP DOWN!

I guess YOU are what YOU do! Get walking for exercise!

Thanks for Reading

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Hacking Your Hunger. Tips for How to Suppress your Appetite.

Hacking Your Hunger. Tips for How to Suppress your Appetite.

“A healthy, well-nourished individual can survive for weeks without food intake, with claims ranging from three to ten weeks…”

– Hacking Your Hunger. Tips for How to Suppress your Appetite.

WATCH THE VIDEO

Be sure to check out the LifehackrDiet Video Show notes for content and links mentioned in this content.

LISTEN TO THE LIFEHACKRDIET PODCAST


Be sure to check out the LifehackrDiet Podcast Show notes for content and links mentioned.
 

READ THE BLOGPOST

“Stop eating with your eyes! Let real data influence when and how much you eat. This sounds much more draconian than it actually is. Simply put; eat sensibly, mindfully and with purpose.”

– Hacking Your Hunger. Tips for How to Suppress your Appetite.

I was winding down for the afternoon, scanning my news feed, and about to head off to prepare dinner for my family, when a spectacular picture of an aerial firefighting aircraft dropping fire retardant, on a wildfire caught my eye. The article discussed the roles of specific aircraft and the different types of fires they fight.

My mind drifted to a hunger pang and I started to calculate whether I should eat a snack before I make dinner or just muscle on through… I snapped my attention back to the image and article. Mmmm, snack or no snack? My eyes defocused, I tilted my head and the load of fire suppressant being dropped by the plane in the photo, kind of looks like a scoop of vanilla ice cream falling on the flames of…my hunger pang! I mean, the mountain top wildfire.

Disclosure: This blogpost is by no means intended to take the jobs that Wildland firefighters do, lightly, they are awesome at what they do and I highly respect their work – it’s tough, hot and dangerous! Please check out the Wildland Firefighter Foundation.

TIPS FOR HOW TO SUPPRESS YOUR APPETITE.

 

WHAT IS HUNGER?

The feeling of hunger is a physiological mechanism that is a failsafe that drives us to eat and survive until we can pass on our genes. In our modern society it has become a very effective psychological button that marketers can press causing us buy and consume more of their products.

True hunger is definitely still a huge problem in segments of our modern society, but I suspect since you are reading or listening to the LifehackrDiet, you are not suffering from food insecurity. Continuing to put this into perspective, if you are relatively healthy, and don’t have any blood-sugar related or other medical conditions, then your pangs of hunger are 99% psychological and 1% need. Don’t believe me? “A healthy, well-nourished individual can survive for weeks without food intake, with claims ranging from three to ten weeks…” – Wikipedia article on Hunger. Yikes!

UNDERSTANDING YOUR FOE

First off, I want to give credit where credit is due; Hunger thank you so much for your help in keeping our species alive over the last couple million years. Now that we number 7 billion plus and many of us are overweight, it’s time for you to go help some of the many species suffering from human influenced extinction.

In our modern, commercially saturated, mobile device toting world, where a city like San Francisco, has 39.3 restaurants per 10,000 households, our hunger is like the universe’s largest software security hole! Anyone with delicious looking food can gain entry and scramble our appetite algorithms. ENOUGH!

Stop eating with your eyes! Let real data influence when and how much you eat. This sounds much more draconian than it actually is. Simply put; eat sensibly, mindfully and with purpose. I have been using the LifehackrDiet philosophy for almost two years and I eat exotic foods, I go out to restaurants regularly and I enjoy dinner parties with friends. I eat what I want! The LifehackrDiet has trained me to eat only what I need and not to excess.

Fire danger dial-

TAKING ACTION ON HUNGER

Now that I have made the argument that eating for you and me is really just a luxury and not a necessity (tone = facetious), let’s wrangle this out of control obsession in a way that doesn’t put you into physical and mental shock. To ensure this doesn’t happen I am going to put you in-charge of reinventing your eating so that eventually you get the same satisfaction eating the things you like, but with fewer calories.

Free-style eating

HACKING YOUR SNACKS

To begin with, all of us are doing it wrong… We usually eat our snack out of their respective containers, grazing like a lazy cow on a warm summer afternoon. When do we stop ingesting the endless supply of delectable treats? If it takes your stomach about 20 minutes to register “we’re A-OK down here,” with your brain, that means there is another 20 minutes of unsolicited calories making it’s way down your gullet. I call this, “Free-style eating.”

Guac-and-chips-bentobox

LEARN TO BENTO-BOX YOUR FOOD

The FIRST thing you need to do is decide on a “reasonable” amount for your snack. It must be less than the free-style eating amount because you have to take into account that 20 minutes of excess. Then take out your decided upon quantities and place them in an appropriate container/dish. Put the original packages away, and start enjoying your snack – slowly! Your goal is to place the last piece of snack on your tongue, right when your stomach says “A-OK.” Actually I give you permission to enjoy what you are eating, one mouthful at a time. Enjoy the smell, the taste, texture and really appreciate it. Put smaller quantities in your mouth each time. As an example, if you are eating nuts, don’t fill the palm of your hand and down them like a Vodka shot. Take each nut, one at a time, chew them completely and enjoy them. I call this act of portioning our food, “Bento-boxing.”

Food Hack - Guacamole and Chips - Eat to lose weight on the lifehackr diet plan.

THE HACKING OF GUACAMOLE AND CHIPS

I often use this as my example of how to “hack” a snack because it is so clearly illustrates the LHD concepts and it is easy to understand.
The next step is to “hack” your snack into something better than the original, with fewer calories but the same satisfaction. Once I Bento-boxed the guac and chips I then started slowly reducing the quantity I ate. Over a week or two I was able to get it down to 100cal of guacamole and 150cal of chips, for a total of 250cal. Eating that everyday for a week, I’d consume 1,750cal.

Start the hacking process, by getting creative and auditioning other healthy and lower calorie substitutes for one or more of the ingredients. I prefer selecting a king-pin, one of the ingredients that I can’t live without, and keep that as a constant. In this example, guacamole rules! So I started the auditioning; carrot sticks, cucumber and zucchini spears, sweet mini peppers and sugar snap peas. All of them had their merits, but I decided on a tie; sugar snap peas and sweet mini peppers. Each of them reduced the calorie load of the snack by about 50%, maintaining the crunchy mouth-feel and even adding a delicious sweetness. When I eat this snack for a week (which I do!) I only consume 875cal which is a 50% savings over my previous iteration of the snack. To put this into perspective, eating the new version of my snack has saved me 45,500cal a year which could translate into a 13lbs weight loss!

MY SNACKING STRATEGY

Now that you know the theory of hacking your snacks, (you’ve seen an example and hopefully I’ve blown your mind with the data), let me fast forward and give you a breakdown of the types of hacked snacks I use to extinguish the wildfire of my hunger.

Remember the principle of the LifehackrDiet; YOU are the one who has to reinvent your lifestyle, not me. These are just examples to get you started.

dial-low

 

LOW INTENSITY SNACKING

  • Drink a 16oz glass of water – 0cal
  • Chew a sugar-free gum – 5cal
  • 1/2 cup of seedless grapes – 31cal
  • 3 cups of Smart ’n Healthy Popcorn – 60cal
  • 1 cup of Watermelon – 45cal
  • 1 rice cake – 50cal
  • 1-2 Carrots or Celery sticks – 35cal

 

dial-med

MEDIUM INTENSITY SNACKING

  • 1/8 cup of Roasted, unsalted Almonds – 85cal
  • 1/8 cup of Roasted, unsalted Peanuts – 80cal
  • 1 rice cake with exactly 2g of Nutella, thinly spread – 60cal
  • 1 medium Apple – 80cal
  • 1 Peach – 59cal
  • 1 small Banana – 79cal
  • 2 cup of Watermelon – 91cal
  • 1 cup of seedless Grapes – 62cal
  • 1 Outshine Mango Popsicle – 80cal

 

dial-high

HIGH INTENSITY SNACKING

  • 1/4 cup of Roasted, unsalted Almonds – 170cal
  • 1/8 cup of Roasted, unsalted Peanuts – 160cal
  • Any combination of fruit (Apple & Banana) – 160cal
  • 6oz of Boneless, skinless Chicken breast with a rub seasoning – 180cal
  • Guacamole and Sugar snap peas/Sweet mini peppers – 125cal

There is “YOUR” world of options available for snacking. Just use the LHD guiding principles to help you hack your snacks and lose weight while you eat and enjoy, one bite at a time.

What We Covered

  • Hunger has helped Homo sapiens rule, but now it’s just a button for marketers to press.
  • People have survived not eating for up to ten weeks, which is really scary!
  • Hunger pangs are a nuisance and often make us eat when we don’t really need to.
  • If we become more aware of our own bodies through data, we might eat what and when we need to.
  • LifehackrDiet has trained me to eat what I need and not to excess.
  • Put yourself in charge and reinvent your eating to get the same satisfaction with fewer calories.
  • Did you know it takes about 20 mins for your stomach to tell you brain to stop eating?!
  • Eating out of packages is free-style eating, stop doing it!
  • Portioning out your food in reasonable quantities and putting away the packages is “bento-boxing.”
  • Eat deliberately, slowly and enjoy your food. Taste it, smell it, enjoy the texture. Eat one piece at a time.
  • Your goal is to put the last of your food in your mouth when your stomach gives the “A-OK.”
  • Hack your snacks from “free-style ’n” to “bento-boxing” and then cut their size down in size, slowly.
  • If you took control of your favorite snack you could lose about 13lbs in one year, eating it everyday.
  • You need to hack your snacks, but I give you my list of snacks from low intensity to high.
  • Your snacking universe is as big as you want it to be. Go forth and hack any snack.

 

Thanks for Reading!

LHD Podcast 009 – Hacking Your Hunger. Tips for How to Suppress Your Appetite.

To begin with, all of us are doing it wrong. We usually eat our snack out of their respective containers, grazing like a lazy cow on a warm summer afternoon. If it takes your stomach about 20 minutes to register “we’re A-OK down here,” with your brain, that means there are another 20 minutes of unsolicited calories making it’s way down your gullet. Stop eating with your eyes! Let real data influence when and how much you eat. Simply put; eat sensibly, mindfully and with purpose.

 

IN THIS EPISODE, YOU’LL LEARN:
  • Hunger has helped Homo sapiens rule, but now it’s just a button for marketers to press.
  • People have survived not eating for up to ten weeks, which is really scary!
  • Hunger pangs are a nuisance and often make us eat when we don’t really need to.
  • If we become more aware of our own bodies through data, we might eat what and when we need to.
  • LifehackrDiet has trained me to eat what I need and not to excess.
  • Put yourself in charge and reinvent your eating to get the same satisfaction with fewer calories.
  • Did you know it takes about 20 mins for your stomach to tell you brain to stop eating?!
  • Eating out of packages is freestyle eating, stop doing it!
  • Portioning out your food in reasonable quantities and putting away the packages is “bento-boxing.”
  • Eat deliberately, slowly and enjoy your food. Taste it, smell it, enjoy the texture. Eat one piece at a time.
  • Your goal is to put the last of your food in your mouth when your stomach gives the “A-OK.”
  • Hack your snacks from “freestyle ’n” to “bento-boxing” and then cut their size down in size, slowly.
  • If you took control of your favorite snack you could lose about 13lbs in one year, eating it every day.
  • You need to hack your snacks, but I give you my list of snacks from low intensity to high.
  • Your snacking universe is as big as you want it to be. Go forth and hack any snack.

Plus more about taking control of your eating habits. Eating is good, good eating is fun and healthy.

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

TAKE AWAY

There is “YOUR” world of options available for snacking. Just use the LHD guiding principles to help you hack your snacks and lose weight while you eat and enjoy, one bite at a time.

 

 

Thanks for LISTENING!

Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.

 

Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.

 

© 2015, Man Mountain Productions, Inc.

COMMENTS SECTION BELOW

COMMENTS SECTION BELOW





Climbing Back Down from Obesity: Listening to your 10 year old Self.

Climbing Back Down from Obesity: Listening to your 10 year old Self.

Climbing Back Down from Obesity: Listening to your 10 year old Self.

In the early 1970’s in the once sleepy metropolis of Toronto, Canada, I played out my childhood along the tree lined streets of Rosedale, a city neighborhood akin to a desirable American suburb. I would be out on my orange banana-seat bike from breakfast ’til dinner time, exploring my world and getting into just enough trouble, to not get caught. It was a happy time and I lived day to day, in the moment. One of my favorite things to do was climb trees! In fact, we lived opposite a park and looking out our front window, it looked like a display case, with about 12 mature Oak and Maple trees to choose from, each one whispering my name with their leaves.
orange_krate_06
I’d prop my bike up against the trunk of one of those trees, scramble to stand on the seat and then reach up for a low hanging branch. As I pulled myself up into the tree, my day’s adventures would begin. Each route to the topmost perch would have it’s challenges; often times I would start one way but then get stuck and have to backtrack to the starting point, then try a different route.

The climb down wasn’t without it’s risks either, the skin on my inner arms and thighs was marked with a familiar bark-burn pattern. I’d often yelped when impaled by a tiny broken twig stump. My favorite was the micro-second blackout and slow build to brain-numbing pain when I would thump my head against a thick, hard branch, which I neglected to notice. My reflex would be to hug the tree under my body and as the tears welled up in my eyes, all I wanted, was to get down, now!

Through the blinding pain, I’d have a self-pity fantasy about yelling out for help and my parents would be below with the full fire department. The firemen would be extending the truck ladder just for me, I’d be saved, a crowd would cheer. Then as the pain subsided, I’d shake off the fantasy and continue down the tree the best way I knew how; the way I got up, but backwards.

If the 48 year old me could travel back in time to one of those days, I’d walked up to that tree, take that gorgeous banana-seat bike in my hands, caress it’s curvy handle bars… “Hey! Mister, that’s my bike! Stop touching it like that!!!” Ooops, I guess I need to introduce myself to my 10 year old self… I stumble through an explanation of who I am and how I got there, that only a 10 year old boy would believe. “But you’re bald, gray and fat!” my 10 year old self, blurts out defensively.

I take a moment to separate the facts from the insults. I explain that he is correct, but the bald and gray things are genetic and I have no control over them. “And the fat?” he asks. I quickly lecture him, that 38 years in the future, we call it “overweight” not “fat”. “Fine then, how’d you get fat overweight?” My 10 year old self nails the landing from a low branch. My mouth opens and I stutter out an excuse, “it’s complicated, kid…” but that isn’t a truthful answer.

How can I brush off my 10 year old self by implying that I wasn’t in the driver seat when I collected the 35lbs of history, I carry around with me? I want to tell him it was unavoidable, but was it? Did I always have to stuff my face with chocolate brownie ice cream? Was I forced to eat all the left-overs on my kids’ plates? Did I really need to nibble on a whole bag of chips just to stay up until 2am finishing up work? How about skipping the gym 4 weeks in a row?

Looking back on those decisions I see that that they did have an effect on my future, and it was not a positive one. Could I have made better choices, clearly, yes. So I’m standing there trying to figure out how to justify to my 10 year old self why I, why WE, are going to be “overweight” in the future. The little punk comes over to me and grabs our bike from my hands. He looks me in the eyes, shakes his head in disgust, “loser!” he whispers under his breath, and starts to scuff away.

Humiliated. Tongue-tied. In desperation I blurt out, “Yeah, so “we” are fat. What are “we” going to do about it?” He slows down, and turns to face the largest tree in the park, he points to the uppermost perch, and then very matter-fact says, “That’s the hardest tree to climb, but I do it, no problem, ‘cause I always get down the way I got up, just backwards…”

38 years later and 35 pounds overweight, bordering on the medical definition of obese, I did have choices, lots of them. I chose to barrel through and make the poor ones. I have no one to blame but myself. So now I have to make my way back down through those poor decisions.

I could call the “fire department” and make someone else responsible for my recovery. Then if it fails, it’s the diet or doctors’ fault not mine. Dr. Oz on TV has proclaimed that he has found 16 weight loss miracles so far – so why is there still an obesity epidemic? Clearly the U.S. senate agrees with me, it’s his fault.

“The fastest route is the path sold to suckers with no patience for the actual process involved ….” – Corbett Barr

I was responsible for the process of becoming overweight and through the wisdom of my 10 year old self, the solution lies in me being personally responsible for climbing back down. So how do can you and I do that?

Burn More Calories than you Consume

It really is, that simple.

Become Mindful of What you Eat and how Much of It.

Grab a free food diary app for your smartphone and start logging your consumption. Now you will know how many calories are coming in and be able to extrapolate the number of calories you need to burn, to lose weight. Start eating your favorite foods a little differently; instead of eating out of the bag or box, put out a serving and then put the remainder away. Slowly over time, look at your favorite dishes and see how you can make a small change to lower it’s calorie impact but maintain your satisfaction. Do this everyday and your calorie intake will fall and over a year you could lose 5 to 10 pounds.

Look for Every Opportunity in your Day for Exercise

Everyday we make dozens of decisions that could either negatively or positively effect our health. Most of the time we do this mindlessly… So let’s engage. Take the once wasted chore of grocery shopping and turn it into a workout; park in the furthest spot from the entrance of the store. Keep moving as you shop. Bring reusable bags and load them so they are heavy, lift them up and down several times each time you move them.
On your daily commute, do you use public transport? Walk a stop or a couple instead of mindlessly waiting for your train or bus to come. Instead of taking an elevator, take the stairs. Need to go to the bathroom? Take the long way there and back. These small positive acts quickly add up day after day, week after week and by the end of a year you could lose 5 or 10 pounds!

Make Yourself Accountable with Truthful Data

Get yourself a inexpensive pedometer, or better yet, get one that wirelessly synchronizes with your smartphone and food diary app. Every step you take during your day will be recorded and you will get credit for them against what you eat. If your pedometer and food diary synchronize together, then that calculation is done automatically. You can easily see at any moment in time how you are moving towards your goals.
Exercise and eating decisions are now based on real data.

Do it Everyday so that you Reinvent your Lifestyle

Take these steps everyday, be mindful of what you eat and how you keep moving – you will see real change. You are not going to see huge results in a week or a month but you will see a downward slide in your weight. Keep doing this for three, six months, a year and you will reach your weight-loss goal. The added prize to reaching your goal this way, is that you have reinvented your lifestyle and your change can be permanent!

It’s now 40 years on from when I was climbing that tree and if I had another encounter with that little punk – he’d be proud. I have lost all the weight I had gained, in fact I weigh the same as my 19 year old self (who I really, don’t want to meet!). Between being on track to hit 4,700 miles walked in 2 years, with the help of my treadmill desk and a year plus of Yoga to build up my flexibility and core strength, I think I could take on my 10 year old self, in a race to the top of one of those trees.

If a 50 year old father of three teenagers can do this, so can you!

Thanks for Reading!

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Kickstart Your Diet! Setup. Record. Observe.

Kickstart Your Diet! Setup. Record. Observe.

lifehackrdiet.com/

Kickstart Your Diet!

It was Thanksgiving 2012 when I bought my first Fitbit and decided to make healthy changes to my lifestyle – little did I know at the time, I was about to take a tumble down the rabbit hole of diet technology!

Don’t get me wrong, the journey was worth it, but as usual I didn’t take the easy route. I followed paths that lead to dead ends, I took long detours, but in the end I hit my goal of losing 30lbs and reinventing my lifestyle. Initially I did this for myself with no idea that it would be of value to others. Boy, was I wrong!
It’s just over a month since I “soft” launched my LifehackrDiet Podcast and I have hit more than 1000 listens of the Podcast channel on iTunes and Stitcher Radio – unbelievable! Clearly the LifehackrDiet and it’s transformative, empowering message is resonating with you too!

I’ve done the heavy lifting of figuring out the LifehackrDiet, so you don’t have to! Now my job is to help you make small changes to your lifestyle so that you lose weight permanently and get healthier!

 

How Much Work is It?

Wait! You haven’t heard my pitch yet… Fine, let’s cut to the chase; I spend 5 minutes a day inputting and referencing my data – the rest is automated. This process will become second nature, so that 5 minutes a day of data input/analysis is all you will have to spend to lose weight and maintain your goals.

Where Do I Get More Info?

Throughout this “Kickstart Your Diet! Setup. Record. Observe.” overview post, I will be embedding links to more detailed Resources posts that outline the step-by-step actions with details, images and videos of how you can easily and quickly start your weight loss journey today!

LifehackrDiet Flow Chart

 

lifehackr-diet-Flow-icons-arrows-OPT.jpg
This chart shows the flow of your data on a daily basis. Your eating and activity decisions are based on almost realtime stats from your body. Cool, isn’t it!?

Setup

Tortoise and the Hare-http://lifehackrdiet.com/

You are going to start at the beginning, and prepare for this exciting journey so that you have the greatest chance of success. I know you are excited to jump right in by cutting your calorie intake in half and walking 20 miles a day, but that won’t lead to success. The metaphor you should be thinking about is the Tortoise in The Tortoise and the Hare one of Aesop’s fables. We are here to reinvent your lifestyle, one tiny change at a time.

 

Ready! Set! Do Nothing!

That’s right, you are going to kickstart your diet by not changing your eating habits or current activities! The first week to ten days is going to be spent simply setting up the new tools, learning how to record your data and creating a baseline of “you” – a snap shot of you in this moment in time. Good news! When you hit your goals you can look back and be snarky to your old self!

 

Gather Your Tools

Follow the Resources links within this blog post where I will show you in detail how to prepare your device of choice (iPhone, Android, Tablet, Laptop or Desktop computer) and match it with a Fitbit digital pedometer that fits your budget and preferences. You can download the free Fitbit app for your smartphone or use their web portal, and start setting up the data recording process. Following the LifehackrDiet flow chart (above) you check the efficacy of the pedometer (calories out), your food diary (calories in) with a body weight scale and add it’s data to the Fitbit app.

Record

Now let’s feed the LifehackrDiet machine with your data!
Kickstart Your Diet - Fitbit App Sleep Summary - http://lifehackrdiet.com/

Sleep

Link to detailed Sleep info
If you have selected one of the two Fitbit pedometers that automatically records your sleep data (duration, times awake, restlessness) you will have an insight into what happens when you are unconscious (or not). Sleep is one of the most under rated activities you can do to improve your quality of life and wellbeing. There have been many scientific studies that link a lack of sleep with cognitive, mood, health, weight gain and mental proficiency issues. Just going to bed earlier may not necessarily result in a longer or better sleep, so with the data you harvest from your Fitbit you can experiment to see what works for you. Maybe try to not to watch any screens after 7pm, or only drink coffee before noon, or don’t let your favorite canine on the bed (my two pups twitch and whisper-howl all night long!). Figure out what helps you get closer to your sleep goal so that you feel better, work better, play better and don’t remind your friends and family of a certain Marx Brothers character…

Kickstart Your Diet - Fitbit Weight summary screen - http://lifehackrdiet.com/

Weight

Link to detailed Weight info
I know that weighing yourself every day can be stressful but I invite you to look at this as a “project” and not your daily weight/body fat reading. One day doesn’t matter, progress towards your goal does, and there will be more good days than bad days.
You will soon be able to see a narrative unveil itself through the food you eat, marked by the events of your life, your mood and the seasons.
As an example my wife and I went to a Mexican restaurant where the waiter prepared our guacamole right in front of us. Before I could stop him, he sprinkled a rather large pinch and a half of salt into our freshly prepared guac. My family consumes very little salt, so this was more than my body would see in a week! Rather than waste a beautiful bowl of guacamole (to me every bowl is sacred!) we ate it. The next morning my weight was up almost a pound and a half! That wasn’t because I pigged out (I didn’t!), it was because I was retaining water due to consuming much more salt in that meal than I am used to. Within two days I had dropped back into the weight range I would expect.
These are (data) stories that have always been part of your life, but now you will recognize them, calmly, for what they are. You will learn to ride them and relax. You have the tools to fix any culinary indiscretion!

Kickstart Your Diet - Fitbit Activities & Exercise summary screen - http://lifehackrdiet.com/

Exercise and Activities

Link to detailed Exercise and Activities info
One of the main principles of the LifehackrDiet is to keep moving and to utilize everything in your day as a way to keep active and burn calories (see 3 Strategies: Quit the Gym and Be Healthier!). Your steps are automatically recorded using a Fitbit digital pedometer but you can also add other cardio activities manually to the Fitbit app and you will get the appropriate calories-out credit.

Kickstart Your Diet - Fitbit Calories In & Calories Out summary screen - http://lifehackrdiet.com/

Food

Link to detailed Food info
Eating the right foods and reasonable quantities of them is important to your health, weight-loss and wellbeing. The approach of the LifehackrDiet is not to change things up all at once, but rather to start with your favorite foods and make small changes that over time lead to huge results. For more information and some ideas of how to do this, be sure to check out the blogpost Secrets of Eating to Lose Weight on lifehackrdiet.com. By recording what you are eating in the Fitbit food diary you are taking responsibility for every morsel of food that passes your lips. The once unconscious act of eating, will now be brought into the bright light of day and you will benefit from knowing.

Kickstart Your Diet - Fitbit Water Consumption summary screen - http://lifehackrdiet.com/

Water

Link to detailed Water info
Keeping hydrated is a very important factor in keeping you healthy on a daily basis. Drinking water is also a useful tool when you are dieting. Drinking a glass of water before every meal or snack helps to reduce the amount you need to consume to feel satisfied.
Which ever way you look at it, drinking at least 8, 8 floz glasses of water is the least you should be aiming for and the Fitbit Food Diary can help you by making it really easy to record and track you water consumption.

Observe

The Kickstart Your Diet! Observe. resources post describes how you can look at the data you are creating on a hourly, daily, weekly and monthly basis. The act of recording your data, looking at it, learning from it, and deriving experiments from it, is a very powerful act which takes you from being a passenger in your body, to being the driver! Instead of feeling guilty or panicking when you infringe on your dieting plans, you simply look at the tools in your control, and apply the right ones to get you back on track. It is that simple, it’s that powerful!

 

Wrap Up

The LifehackrDiet is not a miracle weight loss program, currently there is no such thing. What it is – an easy to understand structure that allows you to see and make changes to your lifestyle, that create meaningful change. Once you understand the principles of the LifehackrDiet beyond the instructions and technology, you will see the miracle of your body and how being mindful in it, puts you into balance where you can achieve anything. As of writing this post, I am about to hit the 4,000 mile mark of walking while on the LifehackrDiet. To life!

 

Thanks for Reading!

As each of us start down our unique paths to leaner, healthier bodies there are always challenges along the way, which is why the LHD community is so important.
We would all love to hear your thoughts, questions, struggles and successes. Please add your voice to the discussion below and become part of the LHD community.

To get more LHD content sent directly to your inbox, sign up for the weekly LifehackrDiet Newsletter to stay on top of all the latest actionable tips and content available for your LHD journey.

Be sure to head on over to lifehackrdiet.com for tons of free content on our Blog, Podcast, Video, and Resources pages and the downloadable LifehackrDiet EZ Start Guide.

Feel free to share any of the LHD content on your social networks (you can use our handy sidebar on the left) as those actions help the LHD get noticed and benefit more people.

All of this content is free and it’s calorie free so you can consume as much as you want.

Remember, today is the first day of the rest of your life so make it count. Have a great day.

Paul Michaels, LifehackrDiet Guru

 

 

© 2014, Man Mountain Productions, Inc.

10 Questions to Interrogate your Diet. 11 Really makes them Sweat!

10 Questions to Interrogate your Diet. 11 Really makes them Sweat!

Questions, questions, Diet Questions…

We get it big-time at job interviews; first dates are just veiled sessions with food and a movie, and, as teenagers, we were afflicted by them daily! What am I talking about? Interrogations, of course.

Things that matter to us are all subject to intense, personalized questioning, so why not interrogate your diet? Here are 10 good diet questions to figure out if a plan is right for you.

Today we put LifehackrDiet in the hot seat…sweat it baby!

10 Questions to Interrogate your Diet.

 

1. Does your Diet plan take into consideration someone of my sex, weight, activity level, and lifestyle?

Lifehackrdiet.com: “Wow, that light is bright! Can you move it? No, ok… I’ll answer your questions.”
The Lifehackr Diet (LHD) is based on a series of simple principles that YOU apply to your lifestyle and, therefore, it takes into account your demographics, food preferences, exercise habits, your home and professional life. You are adapting the LHD to YOUR LIFE, not the other way around!
 

2. Do I have to eat special foods, take supplements, powders, or follow some strange regime?

Lifehackrdiet.com: On the LHD there are no special foods, pills, powders, or supplements – you eat what you normally eat. The LHD teaches you to make small changes to your food preferences, to reduce their calorie impact but maintain your satisfaction. Over time, the small changes or “hacks” you make to your diet will have a huge impact on your calorie intake.

 

3. Do I have to become a gym rat and spend my life working-out rather than living?!

Lifehackrdiet.com: Don’t go to the gym, you’ll be healthier for it! Chances are you already brush off plans to go, so stop fooling yourself. The LHD shows you how you can reinvent exercise by doing it “synchronously” with your work activities, personal life, and even grocery shopping! Exercise is a huge part of the LHD but, it is done differently – It’s adapted to your lifestyle.

 

4. Is your Diet just a quick fix so I can look good in a bathing suit in 6 weeks?

Lifehackrdiet.com: The LHD is not a quick fix, it is a permanent fix! The LHD is about making small changes to your life that add up to huge results. This takes time, and is based on your ability to implement changes that you are comfortable with. The more meaningful, positive changes you integrate into your lifestyle, the quicker you will reach your goals. The promise of LHD is that, when you are able to make enough changes to reach your health goals, you will have the tools to maintain those goals for life.
 

5. I bet your diet is really complex, with charts, rules, and food schedules…

Lifehackrdiet.com: The LHD is not complex, but, it requires some mental effort and self control. The good news is that, most of us have computers in our pockets (Smartphones) that can greatly simplify the process.
I bet you can open the door lock to your home easily but, when you try someone else’ lock, it’s a little more difficult – until you learn its quirks. That learning process is what the LHD teaches you about YOUR body/metabolism. Your Smartphone and a couple of free Apps will automate that process, so that you quickly get to know yourself. Then food decisions are as simple as looking at your personalized app screen. Expect to spend less than 5 minutes a day inputting data into your Smartphone.
 

6. How do I know if your Diet is safe for me?

Lifehackrdiet.com: If your current diet is healthy and safe, then applying the LHD food hacking principles will only improve its benefits. The LHD gives you the tools to look at your diet and make small adjustments that, over time, yield big results. For example, I love guacamole and chips but, together, that snack usually weighs in at around 250 Cal. I “hacked” that snack and replaced the chips with sugar snap peas, and now it weighs in at 120 Cal. If I eat the hacked version for 7 days instead of the original one, I will have saved 910 Cal!
 

7. Will your Diet take into consideration that I LOVE eating out?

Lifehackrdiet.com: You can eat every meal in a Restaurant on the LHD – if you want to. The LHD doesn’t require frozen dinners, protein shakes, or anything else that isn’t part of your lifestyle. The LHD is based on knowledge, tools, and techniques that have been uniquely adapted for you, by you. As a result, you can make the right choices in a restaurant, or any other situation, so that you continue moving towards your health goals.

 

8. Are you going to allow me to SPLURGE, or are all bets off?

Lifehackrdiet.com: You can splurge on the LHD and not blow your goals. The truth is that, no diet is based on a single meal, your body processes the calories coming in and being burned off. If you consume more calories than you planned for, you have simple choices to adjust; exercise more, eat a little less, or extend your diet duration. The LHD gives you piece of mind because you are in control with these tools.
 

9. I know many Diets are costly because I have to buy their products. How much does your diet cost?

Lifehackrdiet.com: The Tools required for the LHD are things you probably already own, or they are inexpensive or free to acquire. The LHD is based on data, techniques, and decisions. You will need a Smartphone, a digital pedometer, a body weight scale, a pair of good walking shoes, and a couple of free Apps. Assuming you already have a Smartphone and some shoes, your costs will range from $50-$120 (or slightly more, if you like premium products). You will use these tools beyond the LHD, so they are investments in your future health too.
The lifehackrdiet.com website, blog, podcasts, and videos are all FREE for you to use. Please sign up for the FREE LifehackrDiet weekly Newsletter to get the latest information on reaching your health goals.

 

10. Are there other people on your diet that I can chat with?

Lifehackrdiet.com: Sure! Every blog post, podcast, and video has a discussion board underneath it where you and other people using or exploring the LHD can have civilized, helpful, and honest conversations. Paul Michaels, the LHD guru will also chime in. Please join the conversation, your voice matters!
 

11. (Bonus question that will make any diet sweat!) Are you going to freak out if I talk to my doctor about you?

Lifehackrdiet.com: No. Feel free to discuss the LifehackrDiet with your Doctor. Read about the LHD on our blog, Listen to the LifehackrDiet podcast, and watch the Videos. Then tell your Doctor about the LifehackrDiet and get their opinion. Chances are, they will think it is a sensible approach to getting healthy, too.

“Now can you shut that light off – it’s killing my eyes!”

How did your diet hold up under the pressure of these diet questions?

 
[surveycurrent]
 

Thanks for Reading!

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