Scott Galloway says “time flies, so put it to your use with something that compounds”

Don’t look a year in the future. Look back to motivate yourself. November is already 4 months ago. You can do things so quickly.

Protein: get high quality stuff

Fiber: keep it going.

Don’t over think things.

Fiber should be considered an indispensable performance food for athletes.

In sports nutrition, carbohydrates, protein, and hydration dominate the discourse, often relegating fiber to a minor role—typically avoided pre-race to prevent gastrointestinal distress. However, a… pic.twitter.com/ea2JwxNcYl

— Brady Holmer (@B_Holmer) February 26, 2025

I don’t want complicated plans. Just keep it simple. Go for runs and lift some weights.

Eat good food and sleep well.

That’s pretty much it.

I am quite frustrated by lack of progress.

Cons:

• No pace improvements
• Haven’t been able to run “continuously”
• Weight has not dropped
• Muscles

Pros:

• I can sustain through sheer will the distance: 26.2 miles.

So, let’s go back to the basics. Focus on progressive load. Run a mile, and keep running.

This is his approach:

Just run a mile without stopping. Progressive overload.

https://www.twitter.com/carshippingguy/status/1896015267379232889

Common Mistakes in Weight Loss and How to Avoid Them

Losing weight is a journey that requires consistency, patience, and the right mindset. Many people make common mistakes that can derail progress. Below are some pitfalls and how to navigate them successfully:

1. Cheat Days That Wreck Deficits

• Solution: Instead of all-out cheat days, opt for planned meals at maintenance.

2. Inflexibility in Dieting

• Solution: Make sensible choices that allow for social events without feeling restricted.

3. Banking Calories to Binge Later

• Solution: Preload with low-calorie, high-fiber foods like vegetables and protein before indulging.

4. Counting Time Forward Instead of Backward

• Solution: Shift perspective—six months ago feels like yesterday, so imagine where you’ll be in six months with small, consistent efforts.

5. Expecting Rapid Weight Loss

• Solution: A slow, steady loss of even 0.5 lbs per week is sustainable and prevents rebound weight gain.

6. Commitment Issues

• Solution: Accept that permanent change means adopting a new lifestyle, not just dieting temporarily.

7. All-or-Nothing Mindset

• Solution: Progress is progress. Small changes add up, and perfection is not required.

8. Going Too Hard Too Fast

• Solution: Establish habits that are maintainable long-term rather than extreme measures that lead to burnout.

9. Throwing Away a Whole Day for a Small Slip

• Solution: A single bad meal doesn’t ruin progress. Get back on track immediately.

10. Thinking “Healthy” Means Low-Calorie

• Solution: Be mindful that “healthy” foods (like fruit juice or nuts) can still be calorie-dense.

11. Falling for the “Fat-Free” or “Low-Carb” Gimmick

• Solution: Read labels and focus on overall calorie intake rather than marketing claims.

12. Not Dealing with Emotional Eating

• Solution: Identify triggers, find alternative coping mechanisms, and seek support if needed.

13. Ignoring Satiety and Energy Balance

• Solution: Understand what foods keep you full (fiber, protein) and how much energy your body actually needs.

14. Not Understanding Activity Levels

• Solution: Learn the difference between sedentary and active lifestyles and adjust calorie intake accordingly.

15. Underestimating the Impact of Sleep

• Solution: Prioritize good sleep, as poor rest increases cravings and disrupts hunger hormones.

16. Extreme Calorie Restriction Leading to Binges

• Solution: Fuel your body adequately; overly restrictive diets often backfire.

17. Using Food as a Reward

• Solution: Find non-food rewards for accomplishments to break the cycle of emotional eating.

18. Not Planning for Plateaus

• Solution: Expect weight loss to slow over time and adjust strategies instead of giving up.

19. Thinking Exercise Can Outwork a Bad Diet

• Solution: Nutrition is the primary driver of weight loss; exercise should support overall health.

20. Not Tracking Portions and Calories Correctly

• Solution: Be honest about intake and measure food properly to ensure a true calorie deficit.

21. Blaming Medical Conditions Instead of Adjusting Habits

• Solution: Acknowledge real challenges but focus on what can be controlled—diet and activity levels.

22. Believing There’s Only One “Right” Way to Lose Weight

• Solution: Find what works for you; there’s no universal method that fits everyone.

23. Not Educating Yourself on Basic Nutrition and Metabolism

• Solution: Learn about calories, macronutrients, and how the body uses energy.

24. Over-Reliance on Fad Diets

• Solution: Sustainable habits lead to long-term success, not short-term restrictive plans.

25. Letting One Mistake Spiral Into Weeks or Months of Regression

• Solution: Treat every moment as a new opportunity to make the right choice.

Avoiding these common mistakes can help create a sustainable and enjoyable weight loss journey. Progress takes time, but every small step adds up to lasting change!

Losing weight and keeping it off isn’t about fad diets or quick fixes. It’s about consistency, small daily habits, and making better choices over time. If you want results without overcomplicating things, here’s your blueprint.

These 61 rules are practical, effective, and—most importantly—doable. No fluff, no nonsense, just real strategies that work. Let’s go.

Nutrition & Eating Habits

1. Eat a fist-sized portion of protein at every meal to stay full longer.
2. Swap high-calorie drinks (soda, juice, creamy coffee) for water or black coffee.
3. Drink a big glass of water with every meal to help control hunger.
4. Use a smaller plate at dinner to help with portion control.
5. Eat fruit and veggies at least twice daily.
6. If you’re always starving, eat more fiber.
7. Order dressing on the side when eating out.
8. Snacking is dumb. Stop it.
9. Eat your meals slowly and stop when you’re satisfied, not stuffed.
10. Protein at breakfast is underrated—start your day with it.
11. Bring a lunch to work instead of eating out.
12. Use a food scale at home. What you think is a serving of peanut butter is really 3.
13. Takeout is more expensive than groceries. Get groceries delivered instead.
14. Microwaveable rice is easy and delicious—keep it on hand.
15. You don’t suck at cooking—you just don’t have a couple of easy meals you like.
16. Eat a big bowl of salad once per day.
17. Protein shakes, bars, and jerky are great when traveling.
18. Stay out of the center aisles at the grocery store—focus on protein and produce.
19. Liquid calories make fat loss harder—ditch the sugary drinks.
20. Sit down and chew your damn food.
21. Pre-log your meals in a food tracking app first thing in the morning.
22. Buy pre-cooked proteins and bagged salad mixes for easy meals.
23. Hot sauce, soy sauce, salsa, mustard, and no-sugar ketchup are your friends.
24. You don’t have to finish what’s on your plate—the war is over.
25. Cheat meals suck. They make fat loss harder. Just fit fun food into your calories.

Exercise & Movement

26. If a workout isn’t on your calendar, it won’t happen.
27. Get 7,500 steps today—track them on your phone or watch.
28. If you can’t hit the gym, do a 15-minute home workout of push-ups and squats.
29. Lift weights at least twice per week to keep muscle while losing fat.
30. Park further from the grocery store or office.
31. Take the stairs whenever possible.
32. Break up seated work periods—move around more.
33. Find an activity you enjoy where people expect you to show up (hiking group?).
34. Don’t want to work out? Just go for 10 minutes—you’ll usually keep going.
35. Go for a 10-minute walk after meals for digestion and calorie burn.
36. Weigh yourself daily and look at the weekly average.
37. Sodium, carbs, fluids, fiber, and stress can all make your weight go up.

Mindset & Lifestyle for Long-Term Success

38. Set a bedtime alarm to get in bed 7 hours before wake-up time.
39. Manage stress without eating.
40. Imperfect action is always better—avoid zeros.
41. Use a dimmer switch instead of on/off. Life gets busy, adapt.
42. Stop doing random workouts—follow a program and track progress.
43. The best plan is the one you can stick to.
44. You don’t need keto, fasting, or any other buzzword BS.
45. Small hinges swing big doors—make the decision, do the thing.
46. Find support, community, and accountability.
47. Take shirtless progress videos monthly (front, side, back).
48. One day, you’ll wish you could be back in your shoes today—act accordingly.
49. Don’t let one bad meal turn into a bad week—get back on track at the next meal.
50. Set a no-snacking rule after dinner if you tend to eat out of boredom.
51. If you’re not losing weight after a week or two, it’s not working.
52. You can eat a lot more food when you eat whole foods.
53. You can’t mess this up—just never quit.
54. Take a video of yourself shirtless in the bathroom (front, side, back) monthly.
55. Sleep is underrated for fat loss—protect it.
56. Find ways to make fun foods fit your calories instead of going off track.
57. Frozen fruits and vegetables are amazing—stock up.
58. Swap some alcohol for diet soda to reduce empty calories.
59. Low-calorie mayo is good—use it.
60. One cheat meal can undo a lot of progress—keep it under control.
61. Seek support, community, encouragement, and someone to course correct you.

---

Fat loss isn’t about being perfect. It’s about consistently making better choices over time. These rules aren’t complicated, but they work. Start small, pick a few to implement today, and keep stacking good habits.

Let’s shed some light into your food. I have a clean slate point coming up. Let’s use it.

---

The 250 method

A heuristic approach that helps live in the real world.

Track as well as you can. But use 250 calorie increments to put in unknown stuff.

It will error out reliably.

---

November 3, 2024. Date in fame. Massive.

So lets target this years marathon as a marker.

November is about 8 months away. That’s 3 quarters. That’s good.

Alright, I am getting jazzed up now.

Tldr:

• Writing is thinking and reinforcing.
• Writing this blog allows me to actually think.
• Strong dates and deadlines help move the goals.

Hey man, wow. How are you? Another year about to come to a close.

Since the Marathon, I have been quite passive. I haven’t been able to hit the groove. I wasnt able to use the new year turning successfully. Wasn’t able to pay attention to workouts and running. I had paralysis and confusion. Too many options. And then I let work become a primary focus. I started eating like shit. And, more importantly, I stopped updating this blog.

This writing is an important aspect of keeping me on track. I like writing. I like using it to think. THis is something I utilize in all aspects of life. If you don’t write, you don’t think.

Secondly, the clear date of the marathon was a strong driver of things. So, using specific dates can be useful.

---

The Injury

Ah man. When I finally decided to run a week ago, I had my first running related injury in the 2 years I’ve been running.

I tripped on the road and went crashing down. Massive gash on my leg. That put me out of commission for a week.

Injuries are interesting man. I hope I dont get them often. I am afraid of them. BUt when they happen, you have to go on.