Look, I’m not a nutritionist (yet) but I do possess a degree in common sense. If you’re gaining weight, you’re eating too much. Calories are the culprit. It doesn’t matter when you eat, how much you eat at at one individual meal (unless it’s 4,000 calories), or what you eat—it just matters how many calories you have.

Don’t believe me? Read the article about the guy who lost weight on a Twinkie diet.

I don’t advocate following this guy’s example, but I do advocate the following:

  • Limit the negative and accentuate the positive
  • Eat in accordance to what you expend
  • Exhibit mouth responsibility

That is, get rid of as much junk food as you can and start eating more good food. If you sit on your butt all day, you don’t need as many calories as someone who is active. You–and only you–are responsible for what goes into your mouth and what comes out of your mouth.

Following this simple advice will help you maintain a healthy body weight.

Examples of Foods and Drinks to Limit or Increase

Limit   Increase
  • Caffeine
  • Alcohol
  • Sugar
  • Soda
  • Processed foods (anything you buy that is already prepared for you—you just have to heat it up.)
  • Vegetables (broccoli, cauliflower, kale, spinach, etc.)
  • Fruits
  • Beans
  • Whole grains
  • Water
  • Nuts (almods, walnuts, etc.)

What’s the biggest culprit?

Liquid calories. Avoid them! Say you add sugar to your coffee and you have a sugar addiction, you’re drinking your calories. If you have two alcoholic drinks a day, you’re adding on average about 300 calories to your diet. Cutting 500 calories from your diet per day will lead to about a pound of weight loss per week. That’s the equivalent of one Starbucks large Peppermint White Chocolate Mocha. It’s 590 calories.

So, you don’t have to break your back or get out a calculator and start counting calories, simply limit your liquid calories and eat more fruits and vegetables.

The hardest thing to change is…yourself! There is an exercise that can help you change your habits. Also, exercising can reduce the number of calories you have to cut from your diet.

As Captain Planet once said, “The power is yours!”