It’s been a while since I last talked about my health and fitness, especially since I lost my job. After that, I went through a bit of a yo-yo diet phase, but I didn’t let things get too out of control. I gained about 10 pounds from where I left off. Now, almost a year later (next month will be a year since I got laid off), I’ve only made a few changes, but they’ve been really helpful. I thought, “Why not share what I’m doing with you?” Maybe you’ll find it interesting or helpful.

As you know, when I talk about health, I like to try out new things and share them with you. What sparked this update was when I put on a pair of jeans and realized they were size 34—usually, I wear size 36!

So, what have I been doing? Well, I’m still following Tim Ferriss’s method of eating specific foods from Sunday through Friday, and then Saturday is my cheat day. It’s been awesome because I know exactly what I need to buy, how much it will cost, and how to prep my meals. This saves me a lot of time, and I stick to my diet because that’s all I buy—except for Saturdays when I eat whatever I want.

I’ve also been following Youtube advice from Dr. Mike Diamonds (a natural mens physique pro athlete) to help lose belly fat, which has always been a struggle for me. Here are the habits I’ve picked up from him:

1. Drink enough water.
2. Sleep about 8 hours a night. (Though, I struggle with this because I tend to wake up frequently.)
3. Get in 10,000 steps a day. If I’m short on steps after my run, I go for a walk to hit 10,000. I might miss it 3 or 4 days a month, but I always make sure I get my run in.

I’ve also put myself in a calorie deficit, following Dr. Diamonds advice, but combined it with Tim Ferriss’s eating plan. What I love about Tim’s method is that I don’t have to think much about calories since I eat the same foods every day. The only time I need to count calories is on cheat days, and even then, I try not to go too far over. I’m not super strict about it; I just aim to stay within a certain range.

If I go out for a special occasion or eat more calories mid-week, I don’t worry about deducting those from my cheat day. I know that as long as I stick to my habits, one off-day won’t hurt me. It might slow down my progress, but that’s fine since I’m in it for the long game. Missing a week or two doesn’t make a huge difference, and overall, I’ve been doing well. I’ve already lost the 10 pounds I gained and then some!

In addition to running, I’ve been doing 100 push-ups, 100 sit-ups, 100 leg lifts, curls with dumbbells, lower back exercises, and mobility work. I usually fit these in throughout the day—like between tasks at work. I might drop and do some push-ups or stretch for a minute, then go back to work. This way, I’m not cramming everything in at the end of the day.

That’s my current process, and it’s been working well! I feel great and can see a noticeable difference in my body. I just wanted to share this with you in case it helps. If you have any questions or ideas you want to share, feel free to reach out! I’d love to hear your thoughts or tips. Until next time!