Track your macros: Sam emphasizes the importance of tracking macros (macronutrients) for weight loss. This includes tracking protein, carbs, and fat intake. He recommends starting with tracking protein intake (around 1 gram per pound of lean body mass) before moving on to tracking total macros and calories. [0:22, 1:01]
Choose lean protein sources: Opt for lean protein sources like ground beef, chicken breast, turkey breast, and fish. Sam mentions he likes tilapia. [1:50, 5:22]
Limit sugary drinks and processed foods: Avoid sugary drinks like soda and processed foods like sugary breakfast cereals. [0:52]
Sugar-free alternatives: Sam uses sugar-free alternatives like sugar-free Jell-O cups and fat-free shredded cheese. [1:14, 3:11]
Consistent eating: Eating consistently throughout the day is important to avoid extreme hunger pangs that can lead to overeating later. [4:01]
Track your calories: While Sam admits it can be a chore, tracking calories is an important part of dieting. He says the benefits outweigh the hassle. [3:22]