Summary

One of the most common issues I address with men is their relationship with food and achieving optimal health. It's a universal struggle, often topping the list of New Year's resolutions but also being the area where resolutions are most frequently abandoned. This can be incredibly frustrating and discouraging, as intentions alone aren't enough to create lasting change.

I've had the privilege of working one-on-one with numerous men to help them get their health in check. Today, I want to share some of the best practices that can help you, whether you're trying to lose weight, build muscle, or simply maintain a healthier diet. These tips are grounded in practical experience and are designed to be easy to implement in your daily life.

1. PLAN AND PACK YOUR MEALS

The cornerstone of any successful diet is planning. Most diets fail because they are approached reactively—decisions about what to eat are made when hunger strikes, leading to poor choices. Planning your meals either the night before or first thing in the morning is crucial.

When you plan your meals ahead of time, you make decisions with a clear mind, not when you're tired and hungry. This proactive approach leads to healthier choices and can be life-changing. Take a few minutes to look at your schedule and decide what and when you'll eat. Preparing your meals in advance, packing them in Tupperware, ensures you're ready to go in the morning, saving time, money, and stress.

2. MAKE A PLAN FOR EATING OUT

Eating out can be a major pitfall, as restaurants often prioritize taste over nutritional value. If you know you'll be dining out, take a few minutes to review the menu in advance and decide on a healthy option.

This proactive step helps you avoid making impulsive, unhealthy choices influenced by social pressures or hunger. If you're planning a meal with friends but haven't chosen a restaurant, suggest places that offer healthier options. This strategy greatly increases your chances of sticking to your diet while enjoying meals out.

3. MEAL PREP FOR SUCCESS

Meal prepping involves cooking larger quantities of food ahead of time, so you have healthy meals ready throughout the week. Although it may seem time-consuming, meal prepping saves significant time, money, and energy during the week.

By cooking and cleaning up only once, you streamline your routine and ensure you always have nutritious options available. If full meal prep feels overwhelming, start by preparing healthy snacks to grab when you're on the go or hungry at night. Consistently implementing this habit can lead to significant improvements in your diet.

4. STICK TO A GROCERY LIST

Healthy eating starts with smart grocery shopping. Always make a grocery list and stick to it, avoiding impulse purchases. Grocery stores are designed to entice you to buy items that may not align with your health goals, especially if you shop while hungry.

Make a list when you're full, focusing on nutritious foods that support your diet. Stick to the store's outer aisles, where fresh produce, proteins, and dairy products are typically located, and avoid the processed foods often found in the center aisles.

5. INCREASE YOUR PROTEIN INTAKE

Protein is essential whether you're aiming to build muscle or lose weight. It helps you feel fuller longer, burns more calories during digestion, and is less calorie-dense than fats.

Incorporating more protein into your diet can help you manage hunger and maintain muscle mass while losing weight. This simple adjustment can make a big difference in your overall health and fitness goals.

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Transcript

One of the most common issues that I work on with a lot of men is the relationship to food and getting their health in check. This is something we all want to make a higher priority in our lives, but it’s a difficult one to really get dialed in. 

This area of health is the number one area that people set their new year’s resolutions in, and the number one area where people give up on those resolutions. 

It can be extremely frustrating. It can be discouraging. 

You may have the best intentions in the world but just can’t seem to find any consistency or see lasting results. 

I have worked with a numerous men one on one in the past helping them get this area in check, and so today I wanted to share with you some of the best practices that you can put into place if you are having trouble with your diet specifically. These tips will apply to you whether you are trying to lose weight, or put on some muscle. 

You may have heard some of these before, but I want you to ask yourself if it is actually common practice in your life

A lot of times common sense is not always common practice and so it is important for you to reflect on your eating habits and see if these are things that you are doing on a regular basis. 

I believe that so much good comes from feeling physically healthy. Success in this area usually affects so many other areas in our lives for the better, and so I am passionate about helping men get this area under control.

So today I want to give you 5 tips for controlling your diet. No matter if you are wanting to try Keto, Paleo, Carnivore Diet, Intermittent Fasting, or whatever other new diet trend out there, these are some tried and true principles that will help you.



Tip #1: Plan Your Meals for the Day

You absolutely must take time in the evening or first thing in the morning to plan out your meals for the day.

The reason so many diets fail is because people usually take a very reactive approach to eating. What I mean by this is, most people don’t think through what they are going to eat until it’s time to eat…until they are hungry.

If if there is one things I have seen over and over and absolutely have experienced in my own life, is we don’t make great decisions when we are hungry. When you are hungry, your energy levels are down, your motivation is down, and so that means your willpower is usually down. 

If you are going to get control of your diet you need to start being proactive. And that starts with planning out what you are going to eat and when you are going to eat.

It doesn’t have to take long at all, but just take a few minutes to take a look at your schedule and plan out your meals. Decide when you are going to eat, and what you are going to eat. 

Make the decision of what you are going to eat when you are in a good state of mind…not when you are tired and hungry and you will consistently make much better decisions.

Just this one practice could be absolutely life-changing. 

A second part to this is to actually prepare your meals the night before when you are done looking at your schedule. If you determined exactly what you are going to eat and when, then go pack that food away in a tupperware so it is ready to go. That way, you can conveniently grab it  in the morning and have it ready to go. 

I’m telling you, just changing your mindset to planning and being proactive could make all of the difference. This takes a little bit of effort. It’s not always going to be convenient the night before. But just imagine how good it is going to feel, and how much time and money you will save the following day, and how much healthier you are going to eat because you took 5-10 minutes to prepare ahead.



Tip #2 goes hand in hand with #1. A lot of times this will even be done at the same time, but that is to make a plan for eating out. 

Again, the mindset here is to be proactive instead of reactive. One of the biggest places that we eat too many calories is when we eat out. The majority of restaurants literally design their food to taste as good as possible, that is all they really care about. They don’t care about how many calories are in it. They want to make the food delicious so that you come back. 

It is extremely easy to overeat when you are eating at a restaurant. 

So here is the key. If you know you are going to be eating out, look at the menu before you get there and decide what menu item you want to order. This will take you 5 minutes at most and could make all the difference.

Decide if you are going to have a drink, if you are going to have dessert. Make a plan ahead of time when you are in a good frame of mind and before you have the social pressures that come from eating out. Pick a healthy option and stick with it. 

If you know you are going to be eating out with friends, but you haven’t decided on a place to go. Think about some healthier options that you can suggest to the group when they ask where you want to go. Have a few options ready. 

When you are proactive and have a plan for what you want to eat and where you want to eat, you are increasing your chances of success drastically.

And if you actually take step #1 and pack your food the night before, you will decrease the amount of times that you eat out which will make it a lot easier to stick to your diet, and it will save you a lot of money so there are multiple benefits!



Tip #3: Meal Prep

I know you’ve heard people talk about this one before, and I know that sometimes people have a negative attitude towards this, but tip #3 is to meal prep

What I mean by this is to take time to cook up your food ahead of time in large quantities that you can eat throughout the week. I know it’s hard to find time to do this, but if you truly want to hit your goals, this might be a sacrifice you need to make.

But it’s also important to change your mindset on this. Yes, it can take an hour or two sometimes to meal prep, but think about how much time, money, and energy you will save throughout the week. 

Each time you cook and then clean the dishes, it takes a lot of time. This way you are only doing that step once. 

Think about how nice it will be to wake up in the morning, grab a tupperware of already prepared healthy food, and bring it to work. This will keep you eating healthy. This will minimize the amount of times you are going out to eat, and it will save you time in the long run. 

If you don’t want to prepare all your meals ahead of time, that is ok. You can just take some time to prepare healthy snacks that you can grab when you are on the go or when you are hungry at night. Your strategy can be whatever you would like but of the people who I have seen have the most success when trying to get control of their diet, this is one of the winning habits.

 

Tip #4: Always make a grocery list

The simplest way to make sure you are eating healthy, is to make sure you only have healthy foods in your house! Sounds simple, but it’s not always common practice. 

Grocery stores know what they are doing. They put the attractive, great tasting foods in places that entice you to buy them. If you don’t have a list and are just going to buy whatever looks good, a lot of times you’ll end up buying food you shouldn’t have.

This is especially true if you go grocery shopping while you are hungry. That’s also a big part of this. Go to the store when you are full so you aren’t making decisions when you are hungry.

Then stick to the list! Only put foods on the list you know will lend to your goals and just go in and buy those exact things and get out of there. A lot of the battle is won at the grocery store so this an area you must be proactive in.

My last recommendation when it comes to the grocery store is to stick to the outside aisles of the store as much as possible. Picture your grocery store. Usually the vegetables and proteins and dairy products are on the outside, and the highly processed foods are in the aisles. If you start wondering down the aisles, you are going to have to have a lot of self-control to not buy the chips or the crackers or the candy. 

If you go to the center aisles, go for the specific item on your list and then get back to the outside. 

 

Alright and the last tip for you today is to up the Protein Intake! 

I’m sure you hear about the importance of protein when you are trying to gain muscle. Body builders love talking about how much protein they are eating. 

But weather you are trying to gain muscle or lose weight, protein will be your friend. 

The reason eating protein is so important when you are trying to lose weight is because protein keeps you feeling full the longest. It takes your body the longest to digest protein so it keeps you more full between meals. 

And because it takes the longest to digest, your body actually burns the most calories digesting it. Now that’s not enough to lose weight on it’s own, but it does help burn more calories.

Also protein only has 4 calories per gram, whereas fats have 9 calories per gram. Not all fats are bad by any means, by they are higher in calories per gram so if you are eating highly fatty foods, you are going to be eating more calories then you realize. 

Protein will help you feel fuller longer, it will help your body burn more calories, it is not a calorie dense as fats, and it will help you preserve muscle mass as you lose weight.

So if you are trying to lose weight, my recommendation would be to try and up your protein intake.

 

Alright so to recap those five tips, make sure you 

  1. Plan and pack your meals the night before
  2. Have a game plan in place when you have to eat out - pick a menu item before you get there and have healthy restaurant options ready to recommend
  3. Always stick to a grocery list when you go to the store and don’t go on an empty stomach
  4. Take time to meal prep to set yourself up for success. Have healthy meals or snacks ready to go for the week
  5. Up the protein intake

 

I hope that was helpful for you today! I know this area can be frustrating so I hope today provided you will some practical tips that you can apply immediately. I am confident that if you apply these practices, you will see your eating habits change for the better. 

I believe in you! I know you can do it. 

Go live a life you are proud of by living intentionally 

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