FIX 93% Of Your Problems With 4 Diet Changes

The changes we least want to make are the ones we need the most.
And often we already know the answer to the question of “What diet changes do I need to make to see results?”…we just need to be REMINDED of what to do.
We need to be reminded to take our ego out of the equation and go back to basics. Any eating
We need to be reminded to Suck It Up Buttercup and do the hard habits that lead to results.
That’s why I’m going to start by telling you the change you need to make the most but will most want to avoid, and probably have even listed out tons reasons not to do like…
It’s restrictive
I don’t want to be obsessive
It’s too time consuming
It’s too hard
I can’t because I cook fresh
I can’t because I eat out and travel
I can’t because I have a family
I can’t because…
You can probably come up with 100s of reasons why you don’t need to do this and shouldn’t have to…
But guess what?
All of those reasons haven’t moved you forward toward your goals.
They’ve held you back from making the change you need the most to see your hard work in the gym and your “healthy” diet paying off in the fat loss and muscle gains you want…Let's look at 4 diet changes that will FIX 93% of your problems

[@christopherwarner6896]

The advice around the 7 min mark of: "track protein, track calories, let carbs and fats fall where they may" is probably the highest impact strategy I've found on my nutrition journey

[@dorzhowe1305]

Yes! This is what I've been doing and it absolutely works. I've found tracking my carbs and fats is quite hard but it's pretty easy to track protein and calories.

[@graygreysangui]

I also track fiber and water. Fiber because when I only track protein and calories has left me constipated every few days. Water when I think I am hungry doesn't give me enough time to feel if it was what I wanted before the taste of what I think I want to eat. The trend of carrying around water bottles has been one of the best things to come about recently.

[@dorzhowe1305]

@@graygreysangui I'm plant based and definitely don't have that constipation problem ... quite the opposite 😅

[@oksanakaido8437]

​@@dorzhowe1305also plant based here, but unfortunately still have constipation issues, fiber isn't the magic solution that many think it is!🙁

[@redefiningstrengthOC]

YES! So key to striking balance and focusing on meeting ourselves where we are at to get consistent! Sometimes less is more!

[@stayceelee]

I have been doing a calorie deficit, and weighing and measuring everything that goes into my body. And have lost almost 90 pounds, and have like 60 pounds or so left to lose. Tracking is giving me control. ❤

[@redefiningstrengthOC]

Amazing job beastette! Keep up your consistency and focus! Those results will continue to build!

[@nathanyoder4509]

I don’t enjoy doing it everyday, but I find I have the most success when I track my food!

[@redefiningstrengthOC]

But that's ok! You can strike that balance to use it to dial in those portions, have that clarity on what they are and then not track for a bit. Every habit doesn't fit every person in the same way but knowing what we need and the cost and reward to strike our balance is key!

[@lindacgrace2973]

I have it easy. I am absolutely 100% fine with a very repetitive diet. I can eat the same lunch for ten days in a row and I don't mind a bit. It's rather like Steve Jobs or Mark Zucherburg's single outfit strategy for freeing up mental bandwidth. Therefore, I make up a menu of 4 or 5 breakfasts, ditto lunches and dinners, and plow my way through them over and over again. (Did I mention I have a mild case OCD?) It's easy; everything is pre-measured (except for vegetables, since it's really hard to throw off your macros with a half cup of veggies), it is extremely frugal because there is no food waste, it is very convenient, I have a standing order with the supermarket and have my food delivered to me. Easy-peasy. I've lost 200 pounds, and only 30 to go! I firmly believe that success lies NOT in exercizing willpower, but in making the good habits easier than the bad habits that got you in trouble in the first place. Thanks for excellent (and frequently amusing) instructional videos..

[@PhilipTheBird]

I have applied the same strategy since May, combined with macro and calorie tracking. I basically eat the same template of breakfast, lunch, dinner and evening snack every day (except rare occasions such as birthdays or celebrations). For me I also don't get bored of it but I do little variations in every meal: breakfast is with a lot of fruit so I mix up the types according to seasons or promotions in the supermarket. Lunch is always a salad but the source of starchy carbs and protein varies: cold rice and chicken; couscous and tuna; bread and egg; or any combination. Dinner is usually a tomato sauce with lots of veggies (which varies) and roasted pollock (where I play with the seasonings). Evening snack is a yoghurt with protein powder and more fruits, kind of like breakfast. Sorry for the long reply but I am so happy to hear someone with a similar process to mine because most people think I'm nuts when I tell them I eat almost the same every day (which is not really true if you look at the details). 😅

[@redefiningstrengthOC]

First off, congrats on your hard work and consistency paying off! Definitely agree it is in finding the habits we can repeat consistently in line with our needs and goals and lifestyle. And knowing those habits will look different for each of us, built off that awareness of where we are starting from and what is important to us too. But the more we have that accurate picture of what we're doing, whether it is tracking in a food tracker, tracking our portions by repeating meals or tracking through pictures and visual guides, we want to have that clarity on what is and isn't working to be empowered to adjust as we need. As nothing in one form also works forever even as our bodies, needs and goals change!

[@lindacgrace2973]

@@PhilipTheBird Yes! I find it MUCH easier to do all the macro and calorie counting up front in a spread sheet, and then stick to that rather than figure out something new each and every day!

[@lindacgrace2973]

@@redefiningstrengthOC So true! What I need now, in my 70s is a LOT different than what I needed as a teenager, or when pregnant, or during perimenopause and menopause. I just find it a LOT easier to figure out the macros/calories, etc. on a big spreadsheet and put the whole thing on repeat. It's really thrifty, too. I use up everything that I buy, I order it on line and have it delivered, so no opportunity for temptation!

[@hilarygibson3150]

​@@PhilipTheBirdI do similar. Literally the same thing every day otherwise my eating gets very disordered. Macros I'm not going to measure, protein would be less than this lady advocates, but I'd not stick to anything else.

[@j.a.sullivan7004]

That is a huge reminder as far as weighing out food. You do it for a recipe so why don't you do it for your lifestyle? Thank you for putting this into perspective.

[@redefiningstrengthOC]

So glad it helped! :-) It was definitely key for me personally after resisting tracking for so long!

[@libertyHammerNM]

Tracking was a breakthrough for me in weight loss and well-being. I resisted it for decades but it is my friend now!

[@redefiningstrengthOC]

YES! It truly is eye opening to have that information to adjust off of!

[@paulineclark6027]

I think of your advice as akin to the landing lights that border a landing strip assist ing planes especially at night on where to be come into land. Thanks for your consistent, encouraging, information packed (no bs) postings :)

[@redefiningstrengthOC]

Aw shucks thanks beastette! I'm so glad the videos and posts help guide you! :-) Keep up your hard work and consistency. I know you will!

[@Nutritionbyanni]

As a fellow Nutritionist/Coach I 100% back up all of this!!! Love your videos :)

[@redefiningstrengthOC]

Thank you!

[@Bigbot97]

The stare down!! NO COOKIES FOR YOU!! 😂😂😂😂

[@redefiningstrengthOC]

😂

[@justinmartin1666]

@@Bigbot97 Seinfeld, I’m assuming the no soup 🍜 for you guy 😅

[@tldx50]

Focusing on protein and calories is so freeing! And way more sustainable for me. I love that you said this.

[@redefiningstrengthOC]

YES! So many ways to build those habit changes and meet ourselves where we are at! So glad you're making those tweaks!

[@johngardner1898]

Right as always, Cori. When I track calories and protein, my behaviors get MUCH better. That is just a fact (for me).

[@sjwestmo]

Me too

[@redefiningstrengthOC]

Love that you've found the balance that works for you! For me that accountability is key too and removes all questions of if I'm fueling to see the performance and body comp I want!

[@TheNeighbor-s3s]

6:42 😂 That's me except I'm holding a big jar of peanut butter filled pretzels.

[@redefiningstrengthOC]

hehe another good choice ;-)

[@r.g6170]

i started tracking my carbs and weighing them daily thanks to this channel. and it helps me control my carb intake. it doesnt feel obsessive because i only weigh the carb intake

[@redefiningstrengthOC]

Love that you're using tracking in the way that helps you!

[@FranHines-r2f]

I needed these reminders. Thank you, Cori!

[@redefiningstrengthOC]

So glad they help!

[@nathanyoder4509]

I don’t enjoy doing it everyday, but I find I have the most success when I track.

[@redefiningstrengthOC]

But that's ok! You can strike that balance to use it to dial in those portions, have that clarity on what they are and then not track for a bit. Every habit doesn't fit every person in the same way but knowing what we need and the cost and reward to strike our balance is key!

[@mihaelapucko3336]

Your videos are super informative! Thanks for sharing your knowledge with us. Also, the beginning of the video was really fun!

[@redefiningstrengthOC]

My pleasure! And thank you on all counts! So glad they help!

[@prudence7268]

I love this. Being “too restrictive” as a valid objection drives me crazy. What is “too restrictive”?? I think people believe it’s anything that causes a little discomfort or thought. But paying attention and doing the hard thing it’s how you get results in EVERYTHING. Thank you for the reminder!! I need to reinforce it in myself all the time. It’s not the way humans are wired.

[@redefiningstrengthOC]

Restriction is truly a mindset, not a specific act. And when we feel restricted we need to assess WHY. Often it is that we aren't owning our choices or making choices truly in alignment with where we are at right now and where we want to go.

[@kellortan]

Thank you for this reminder. I love your podcast and these informative videos.

[@redefiningstrengthOC]

Thank you! So glad they help!

[@Major.Tom.1973]

"We need to be reminded more than we need to be taught" 💯!!!

[@Major.Tom.1973]

For tracking, I think it was @MarraStrength who said "If you bite it, you write it"

[@redefiningstrengthOC]

YES! So often we just get "distracted" from the basics and need to be reminded to return to them and sometimes in a way we haven't before!

[@immaculatenden9165]

Quality, as always, THANK YOU 🎉

[@redefiningstrengthOC]

So glad it helped!

[@sjwestmo]

Thank you! I firmly believe in this principle

[@loissage3630]

I needed this today! Thank you ❤

[@redefiningstrengthOC]

So glad it helped!

[@evolutionofe]

"Grit is fit" - I like it.

[@redefiningstrengthOC]

Glad it helped!

[@b.p.7153]

Awesome advice. Thanks!

[@ashrafjafari9119]

I always use your perfect advice in my life , thank you ❤

[@redefiningstrengthOC]

So glad it helps!

[@annapee2367]

Omg I’m eating chocolate cake as I watch this… and I didn’t weigh it 😊 I love your videos!

[@redefiningstrengthOC]

😂

[@ambrsanford3703]

I don't have access to a kitchen. I do my best, but it's definitely been a heck of a challenge.

[@redefiningstrengthOC]

It's amazing the premade options you can get. Grilled chicken from the store, veggies to microwave...And even at many restaurants now you can find nutritional info. I have many clients that travel frequently for work and the planning ahead allows them to crush those results!

[@katienasiatka6365]

Do you have a video that helps us how to track in a journal (written) and do you like a certain app for a tracker?

[@redefiningstrengthOC]

So I have visual portion guides and minimalist macros in my Metabolic Shred but no video on those guides specifically. I do use MyFitnessPal with clients but always set their ratios. Some clients though also like LoseIt or Cronometer. Sharing this just in case you are considering a program :-) redefiningstrength.com/the-metabolic-shred?sl=yc

[@adegbenroagoro5180]

Thank you very much Cori

[@fcmiller3]

I'm consistent with tracking, but I've gotten sloppy in weighing portions. Have to work on that.

[@redefiningstrengthOC]

Those 1% deviations can add up and seeing them can help when we feel like we aren't progressing. But also embracing the ebb and flow of minimums at times is key!

[@fcmiller3]

@@redefiningstrengthOCThanks, I’ll tighten things up!!!

[@emmanaden203]

What sometimes makes tracking difficult for me is cooking with recipes. It’s fairly easy to track calories when eating very fundamental foods like salmon + broccoli + sweet potato, but once you start combining things into a recipe, e.g. a soup, it becomes more complicated. I guess the answer is to add up everything in the dish and divide by the number of servings. Do you use a specific app to help you track?

[@redefiningstrengthOC]

Recipes is more front-loaded work in that you have to add in all the ingredients (whether under a meal or the recipe section in a tracker) and then yes divide into servings, but it does the math. And once entered, every time you eat it, you just can easily click log it. And eventually things like those recipes that you know the breakdown of DO allow you to get more intuitive with your portions as you can see the macros in them. I personally do use the Free MFP but I just have for so long now it is easy. Some of my clients like LoseIt better or Cronometer. But I set their ratios to then log in those.

[@michelle4688]

I thought the dog was on a food scale at the end 😂

[@redefiningstrengthOC]

🤣

[@dustedhandssourdough]

What tracking app do you use to track what you eat and your macros?

[@redefiningstrengthOC]

I set my own ratios but log in myfitnesspal personally. Here's more on how I set my macros - redefiningstrength.com/the-metabolic-shred?sl=yc

[@beebeeramone4641]

I'm starving when I'm weighing out my food and I suffer in the process and get pissed because i just want to eat lol

[@redefiningstrengthOC]

It's not the weighing though....It's the fact you've waited too long to eat or aren't eating enough. And those problems can get solved to allow you to use the tool to your advantage :-)

[@beebeeramone4641]

@redefiningstrengthOC ugh you're 100% right. It's so difficult to have a good balance and get eating right when you're really active like i am and feel satiated. I always tend to over eat when i incorporate more then 2 meals a day and get scared I'm going to put on weight

[@sjwestmo]

The same friends who say they would never weigh food also say they instead never eat bread. This makes me crazy because it’s not working for them

[@redefiningstrengthOC]

And while we may eliminate foods we feel aren't right for us, too often we do to only really want to include them and then feel no "diet" will ever work for us. Instead if we see the value or balance of each food, we can create the nutritional approach right for us!

[@JazzfromOz]

I have lymphodaema my weight is a weather vane - I gain 3 to 4 lb when barometric pressure goes up. Therefore track my food for some control

[@redefiningstrengthOC]

Focusing on hydration overall can be key too and electrolyte balance with protein! So yes, tracking definitely helps you find balance :-)

[@ChrisRMont]

The reminder to get my 💩 together… again! Lol.

[@redefiningstrengthOC]

So glad it helped :-)

[@TheBulletzgottishow20]

Hey Cori 💖💖❤️‍🔥

[@alencardouglas]

Bottom line: be balanced and you'll achieve your goals.

[@redefiningstrengthOC]

YES! :-) Find the way that habits fit YOUR lifestyle and create something you can be consistent with!

[@stephaddiction]

I can never find a calorie calculator that is accurate. They all give a new number

[@redefiningstrengthOC]

Starting with what we're currently doing to adjust is most accurate as one size doesn't fit all. So take your current calorie intake and adjust from there with a small deficit or surplus. And even first adjust macros over calories.

[@dionnedavid3830]

I do my own calculations after 7 years, but I have found the NIDDK Bodyweight Planner calculations are the best I've found. Don't over estimate your activity, and it should help. When I question my calculations, I use it to compare what I've come up with.

[@civilapalyan6253]

You don't have to measure your food all the time. After you weigh them for some time, you can eye gauge later.

[@redefiningstrengthOC]

Then it is still tracking, just a visual form. As I mentioned how we track evolves with knowledge. And I find at points when I get lax with that I do return to tracking or if I change a goal I want to work toward. The key is you know then that you can return to tracking as you need :-)

[@sassysandie2865]

I never measure. I can eye ball it and maintain my weight. I know one cookie is better than 3 or 4.

[@redefiningstrengthOC]

Love that you've found your portions and can intuitively eat them! I have to admit that even though I "know" them I need that accountability as what I WANT often sways the portion size 😂 Also tracking isn't just using an app. It may be we are good at mentally planning out and sticking with portion sizes listed on things! I have many clients that use visual portion guides to stay accountable too!

[@TIO540S1]

My problem is that if I eat one cookie, I will then eat ALL the cookies and then start in on the ice cream. I really am all of nothing when it comes to food.

[@sassysandie2865]

@@TIO540S1 you sound like my husband. Better not to have it in the house.😂

[@ababy6074]

Overall, once you achieve your goals I think being more intuitive is a healthier place mentally though

[@redefiningstrengthOC]

But through tracking I actually have learned to transition to maintenance and eat more in line with my goals "intuitively." And then "intuitively" when I want to eat all the cookies around the holidays, I use tracking to help me create a balance to do that without going overboard :-)

[@milicazugic1617]

What app do you use to track your food?

[@redefiningstrengthOC]

I personally use MyFitnessPal with my own ratios. Some of my clients like LoseIt or Cronometer or use the visual portion logs in my Metabolic Shred (as one form of tracking isn't right for everyone) - redefiningstrength.com/the-metabolic-shred?sl=yc (Shameless plug for it!)

[@milicazugic1617]

​@@redefiningstrengthOCthank you 😊❤

[@churchhymnsandpsalms]

I lost 50 lbs at 50yo by figuring out how many calories I needed each day and tracking them. Also upping my protein.

[@redefiningstrengthOC]

Great job!

[@jayhulrs1435]

Super helpful

[@carolinelane9599]

Thanks Cori. Today is exactly 2 months since i started measuring, weighing and tracking everything that goes in my mouth into FP. Down 5.9kg. Bummer i didnt hit 6kg lol Still struggling to hit 100g protein and dont blow my cals though.

[@redefiningstrengthOC]

No bummer! That's awesome! You can't rush fat loss and trying to backfires. So that consistency to see that build is fabulous! Don't downplay it! And everything is always a work in progress. Focus on one tweak you can make to improve this week!

[@jfar3340]

When someone with abs veins talks about diet, we better listen. Wow; what a video, what a thumbnail. Amazing.

[@redefiningstrengthOC]

Thanks! I did a mini cut before this trip and it got off that last little bit! redefiningstrength.com/fhp-645-mini-cuts-the-fat-loss-kickstart?sl=yc

[@jfar3340]

@@redefiningstrengthOC nice! Are you saying that your mini cut helped reach that high level of abdominal and overall aesthetics? Thanks

[@kathrynrussell7492]

Can you help with the 80-20 strategy? So there are 21 meals in a week, so like for 4 meals (~20% of my meals per week) can I eat whatever I want?

[@redefiningstrengthOC]

I have to admit I think of it more not just in weeks but balance over months and years. And even more in terms of focusing a day and calories overall on whole natural foods with some fun foods worked in vs by meal.

[@JazzfromOz]

I save my 20 for social events and don’t build in

[@captainchaosxx3866]

Corey was right to not give Corey cookies. No one likes a smart alec. 😂

[@redefiningstrengthOC]

😂

[@kathynewkirk683]

There really are bad foods. And they need to b minimized! I do avoid sugar and processed foods! I look my diet as a health journey, because it is. Healthy diet vs unhealthy diet. As long as it isn’t obsessive! When you look at it this way rather than wt loss, it makes sit much easier. Knowledge is everything.. rather than dieting, make diet and lifestyle changes.

[@redefiningstrengthOC]

Foods are NOT bad or evil. They are healthy or less healthy. This is a key distinction for our MINDSET around fueling as we too often create GUILT. But also what is health? Me eating some sugar and feeling happy as it is a food I love over feeling restricted is better for my health than the food is a negative when I create that balance and NO GUILT around just ENJOYING a food for the sake of ENJOYMENT. So yes, we want to focus on more nutrient-dense foods but we need to stop the demonization as that often even just leads to guilt when we do eat them over balance.

[@herrweiss2580]

I wish I had a twin! 👬

[@Almuhm89]

Im suffering adult female acne what do you recommend?

[@redefiningstrengthOC]

Have you tracked your food to see if it is caused by any intolerances or mentioned it to your doctor?

[@Kelly_Ben]

Also be sure to wash your pillow cases at least twice a week, and evaluate any products you put in your hair or on your face. Best wishes!

[@Almuhm89]

@@redefiningstrengthOC thank you it is possible

[@Almuhm89]

@@Kelly_Ben its possible

[@juditkovacs4147]

I understand that tracking food can be done, but how do you track your food if you eat out or visit your someone who cooks for you, or if you make a soup for your family? It can be done if you make your food all the time one portion a time, othetvise not really. :( And compearing weighing your food every time you eat to making cookie and weighing the ingredients for it is very disingenous. Even if you weigh the ingredients for the cookie you can not track your calories just if you eat the whole batch is one day and you don't share it...😂

[@redefiningstrengthOC]

Many restaurants have nutritional info on their websites these days. And often I use visual portion guides and find recipes that are similar for the accountability while estimating. Also soups and casseroles are easy. You create a recipe and enter the servings then weigh out the portion you put in your bowl. There is deviation in everything but that gives you overall data to use and track. And honestly, if I do make a batch of cookies, I may enter the recipe and then select the number of cookies I do based on serving to log :-)

[@shartmann2008]

I wish my tracker would just give me tsp tbsp cups and derivatives of... it's nuts to have something solid and it's measured in ounces. what is an oz of anything... especially if that's the serving size on the box or package? my fitness pal is my fitness annoyance.

[@redefiningstrengthOC]

I actually love using ounces and grams with a little scale so I can add everything to one bowl and not have to wash cups and measuring spoons. But I'm super lazy! haha

[@dionnedavid3830]

A tsp of one thing isn't the same weight as a tsp of another. Grams is precise. After a while it becomes as easy as anything else. I leaned this from baking.

[@Tina-tz2ud]

I don’t really understand macros. If someone can explain this to me I would really appreciate it 😊

[@redefiningstrengthOC]

Here’s a beginner's guide: redefiningstrength.com/the-beginners-guide-to-macros?sl=yc

[@mugglescakesniffer3943]

I want the cup

[@redefiningstrengthOC]

😂

[@justinmartin1666]

FIRST COMMENT:❤🏆💙🎖️Hi Cori happy Sunday !!!

[@redefiningstrengthOC]

Happy Sunday!

[@BetweenBounty]

Half of it isn't food anymore but protein shakes

[@redefiningstrengthOC]

I actually don't include many protein shakes and don't often even do one every day nor do I push clients to use supplements. They are supplemental. But if shakes help you, finding your balance is key!

[@todd5792]

Diet hard part 👍🏻💯💪🏻🩵🤩🩵

[@isaiah6.0]

I can eyeball my portions it’s not that hard

[@redefiningstrengthOC]

So glad it isn't a challenge for you and that you have exactly the look and energy you want! For me a portion of peanut butter gets bigger the more I want it :-)

[@nufosmatic]

2:37 - If you don't buy the Twinkies, then you won't have to count the Twinkies...

[@redefiningstrengthOC]

It's true! Sometimes not keeping foods in our house can be key for us finding balance!

[@youtubeKathy]

Does anyone else actually believe there is a good Cori and a bad Cori?

[@redefiningstrengthOC]

There is. Trust me there is. ;-P

[@tridelltransportation3603]

Wait a minute!!!! Did you just disparage Doritos???!!??! That was sarcasm. I believe satan himself is responsible for the formulation and packaging size of Doritos. For as difficult as it is to not eat the whole package the damned things should come in a canvas bucket with a head strap.

[@redefiningstrengthOC]

😂

[@niewieder99]

Can confirm, had financial issues, wasn’t talking to my family and was going through a divorce. I made these four dietary changes and my problems are solved. Truthfully though - great video.