Nutrition: The Fuel for Your Best Life
- Anthony
- Feb 9
- 2 min read
Updated: Apr 27
There are 3,500 calories in one pound of fat. Do you know how far you’d have to walk to burn that off? About 35 miles. 🤯
That’s why small, daily choices matter. Let’s say you unknowingly drink a caramel macchiato, have some extra juice, or add too many condiments. That could mean an extra 500 calories per day. Multiply that by 7 days, and suddenly, you’ve consumed 3,500 extra calories in a week—potentially gaining 4 pounds per month without realizing it.
Understanding Your Body’s Needs
Too many people only associate diet with weight loss, but weight loss and diet are not directly correlated. The real key is understanding your calorie maintenance number—the amount of food your body needs to maintain your weight based on your body type and activity level.
Want to lose weight? Eat fewer calories than you burn.
Want to gain muscle? Eat more calories than you burn, but with a focus on protein.
Prioritize Protein as You Age
Protein intake becomes more critical with age. A good rule of thumb:
1 gram of protein per pound of ideal body weight. (If you aim to be 180 lbs, eat 180 grams of protein daily.)
Aiming for fat loss and muscle gain? A solid ratio is 10 grams of protein per 100 calories consumed.
Not All Calories Are Created Equal
Quality matters. Processed and packaged foods are filled with additives and lack nutrients. Whole foods provide the vitamins and minerals your body needs. You might even need supplements to fill in the gaps. Always consult a dietitian if you need guidance.
Timing and Performance Matter
Breakfast fuels your day. Start strong.
Dinner repairs your body. Prioritize recovery.
Don’t rely on the scale to track progress. Fat loss and muscle gain happen simultaneously, meaning your body might shrink while your weight stays the same.
Water Weight is Real
A gallon of water weighs 8 pounds. Your weight will fluctuate daily, so don’t stress over minor ups and downs.
Four Things to Do Today
Get a BMI body scan to understand your body composition.
Look in the mirror and be patient—progress takes time.
Ask the most candid person you know for feedback on your health.
Take a food sensitivity test to identify what foods may not sit well with you.
Track, Adjust, and Stay Consistent
Use an app to track calories and macros.
Weigh yourself only once a month or every other month.
Avoid cheat days until you’ve reached a sustainable, healthy weight.
Most importantly, pay attention to how food makes you feel. If something doesn’t sit well, eliminate it. Nutrition isn’t about restriction—it’s about fueling your best life. 🚀 Hack Your Health: An Algorithm to Better Energy | Paperback
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