I want to share one of the ways that I lost weight over night.
Daily Habits..
I started new habits 14 days and 14 NIGHTS at a time. My thought was "I didn't gain this weight in 21 days, I won't lose it in 21 days"

Let's face reality, the weight gain was a result of bad habits that developed over time. In order to reverse the side effects of my poor choices and bad habits I needed to make good choices and repeat them night after night after night. Overnight! (sneaky, click bait)

The trick was to replace a bad habit with an opposing good habit. Once I mastered one good habit, time to add an new one. Eventually I would have several good habits and fewer bad habits. 

Then and only then could I begin to lose weight. Lose fat. Become healthy. 

Let's look at one of my old bad habits:
I drank FOUR 16 oz. Pepsi sodas a day.

How I implemented the good habit switch-a-roo: 
Every soda I drank had to be followed by one "cup" of water. 

The Results:
1. I stopped being so freaking dehydrated.
2. I was so full from the water, I stopped drinking as much soda.
3. My energy level went up.
4. I was less bloated drinking water and soda no longer felt good to me.






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After about 20 something days, I developed a new habit of drinking water. Now wash, rinse, repeat, and pick a new habit...

(psssttttt. Eat more vegetables) 

Every year this dreaded statistic rears its ugly head
"Approxiamtely American gain 8-10 pounds over the 3 month holiday season"

Maybe that is true, maybe it isn't. However, we've all heard something to the effect yet in the past three years I have not gained a single pound between November and January.

I am going to share with you a little trick that I use to navigate holiday parties and big family gatherings. I spoke about this on Facebook Live for Thanksgiving but it applies for any holiday or big event that involves food.

Proper Planning and Carb Cycling.

Carb cycling is a little trick that I picked up during my competition years. It is a way of manipulating your carbohydrate intake within one week. You maniplulated your meals by reducing your carbohydrates but increasing your proteins and fats. The key is for the few carbs consumed to come from vegetables, small amounts of fruits and even smaller amounts of carbs.

Here is how I use Carb Cycling for Holiday meals. I break the week up into High, Medium, and Low carb days and make sure the Holiday Meal falls on a High carb day.

Wait, before you roll your eyes and say "this is too complicated" allow me to break it down in a very basic way. Let's get back to the basics and work from there.
Assume you have three meals a day. Breakfast, Lunch and Dinner.
On a High Carb day you have a carb or starch during every meal
On a Med Carb day you have a carb or starch during 2 meals
On a Low Carb day you have a carb or starch during 1 meal.

Do this the week leading up to your holiday meal and then the day of the Holiday eat as you normally would, assuming that you combine Lunch and Dinner on Thanksgiving and Christmas.

Eliminating your carbohydrates doesn't have to mean lowering your caloric intake. Make sure that you replace your missing carbs with good fats and lean protein in order to stay satiated.

A little proper planning can go a long way.

Oh, and don't forget a good workout session on Friday.