REALTALK

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Long, long ago in a time far, far away, I used to be a geology student. I learned about the tectonic forces of our planet, of the way its seething inner core spewed out unguent minerals, of the possibilities inherent in ongoing cycles of erosion and deposition. I practiced identifying crystal structures and the atomic composition of polymerized silicates. While outdoors I would annoy friends and family by shouting, “igneous dike!” “graphite schist!” or “look at that exposed cross-bedding beauty!”

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What is a healthy lifestyle, exactly?

These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:

1.   Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.

2.  Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.

3.   Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.

4.   Smoking, well, there is no healthy amount of smoking. “Healthy” here meant never having smoked.

5.   Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Researchers also looked at data on age, ethnicity, and medication use, as well as comparison data from the National Health and Nutrition Examination Surveys and the Centers for Disease Control and Prevention’s Wide-Ranging Online Data for Epidemiologic Research.

Being 'too busy' to lose fat is something I hear often. I'm hoping this post helps you kick things into gear because being too busy is no longer a valid reason not to achieve your goals.

I get it. You’re short on time. That doesn’t mean you have to only eat drive-thru or frozen burritos every day. Above, I’ve given you 3 options that you might want to try out if you’re looking for some fat loss progress.

Option 1: Keep your meal prep stupid simple. Too many people think meal prepping needs to take 5 hours or an entire ‘meal prep’ day. No, that’s silly, and a waste of time. Throw some meat in a crock pot or bake some protein. Make a pot of rice and heat up some veggies. Cook in bulk to save time and set yourself up to have healthy, fat loss-friendly meals all week long.

Option 2: Buy pre-made foods. You can hit the grocery store and buy foods that are ready to eat and won’t take more than a couple minutes to heat up. Don’t think that because they’re pre-made that they’re ‘unhealthy’ or not good for you. Choose lean protein options, frozen veggies, and quick rice, for example. This is also known as the lazy man’s meal prep.

Option 3: Eat out every meal. Maybe every meal you choose to eat on the go or at restaurants. Hey, if you’re balling like that go for it. If you do go this route, try to stick to foods that have fewer ingredients to limit calories. Entrees that don’t contain extra sauces and dressings are always a good choice.

Above all else, make sure you’re in a calorie deficit or else you won’t see the results you’re after. Hope this helped.

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton