Eat better, eat less, move around more

I'm not a nutritionist. I've taken one college class in nutrition, and I've read a few books on the subject. Just wanted to make myself clear here. I'm not even pretending to be an "expert" on the subject, but I do have some thoughts on the matter.

-I like moderately high protein, reduced fat, reduced sugar eating. Protein, especially animal protein, tends to be satisfying. It's easier to not pig out on starchy, sugary foods if your usual food intake is satisfying.

-I say "reduced fat" rather than "low fat" because fat is not the enemy. It's a good idea to keep an eye on saturated fat intake, especially if you eat a lot of animal protein. Saturated fat can jack up your cholesterol rate.

-Eat some damn vegetables. No, the lettuce on your Whopper doesn't count. Vegetables provide fiber. Eat enough fiber and you won't be full of shit.

-There's no such thing as "good food" and "bad food". However, there is such a thing as "too much food". Probably the single biggest mistake people make is EATING TOO MUCH. Just because it's on your plate doesn't mean you have to eat it all. It's probably a bad idea to eat a pound of anything in one sitting.

-I've had real good results with eating small meals every 3 hours. Snack on something like an apple and some string cheese; it's easy and satisfying.

-Portion sizes: I like the no-brainer approach of protein the size of your palm, carbs the size of your clenched fist, and all the vegetables you can eat. If you want to be totally ripped you'll have to be more specific than that; you'll have to measure everything (unless you're one of those genetic freaks. You know who you are, and I hate you).

-I like to eat "clean" six days a week, then have a free day where I can indulge with no restrictions. Sometimes you need pizza, right? Plus, after six days of calorie restriction it's good for you to bump the calories up. That way your metabolism will adapt more slowly to your caloric intake. Fewer calories will slow down your metabolism (you'll burn calories more slowly).

-Don't take in liquid calories if you can help it (soda, juice, etc). Solid food is much more satisfying.

-Whole grains are better whenever possible, but personally I don't like eating bread that tastes like a bulletin board. Really fresh whole-grain bread is good, though.

-A multivitamin wouldn't hurt you a bit.