What Nine Years of Strength Coaching Has Taught Me about Eating

Notice I didn’t say diet.

I didn’t even say nutrition.

Or Healthy Eating.

I said eating because everyone does that.

Photo by Alex Haney on Unsplash‍ ‍

Taste a cucumber, you're eating.
Chomp three Oreos, you're eating.
Skip breakfast? Now you're not eating.

We all have food habits and preferences. They're shaped by family, culture, memories, celebrations, and sometimes difficult experiences. Most of us can still picture meals our parents or grandparents made. We've all had favorite foods, disappointing meals, and maybe even foods we can no longer eat because of allergies or health conditions. When it comes to food, we mostly know ourselves well.

When I first meet clients, they usually have stronger opinions about food than strength training—or almost anything else related to their health.

That doesn’t necessarily mean they are right. Ha!

Not Eating Enough

This is consistent. When someone comes to me and says they want to lose weight, most of the time they are not eating enough. They may occasionally eat something less healthy, like a pastry, but mainly, if they tell me what they ate for three days, there usually isn't enough food overall, especially protein, fruits, and vegetables.

If low eating has been a long-term habit, it can be hard to change. I encourage people to choose foods they like and take small steps to avoid feeling overwhelmed. 

One thing I've learned is that people who want to lose weight often focus on eating less instead of better. I encourage clients to add protein, fruits, and vegetables. Once they're fueling their bodies and strength training consistently, many find they're less hungry, have more energy, and can stick with healthier habits.

Strength training also helps preserve and build muscle, which supports a healthy metabolism. That's one reason I recommend it to almost everyone who wants to lose weight.

Comfort Eating

Do you ever eat for comfort? I used to do it many an evening. Goldfish one night, Twizzlers the next. Both are processed foods I currently avoid. Neither has any protein.

What is your go-to for comfort?

Taking care of yourself comes first. If you need something for comfort, please enjoy it. Consider sneaking in some protein. If you like potato chips – and I do – or my Goldfish, how about dipping them in hummus or bean dip? If you like chocolate, can you have some nuts, too? I can’t think of anything that goes with Twizzlers, but maybe wash them down with regular or plant-based milk.

Protein Isn’t Just for Influencers

Why does everyone have an opinion about how much protein I’m eating, and why does every other person say something different? I’m as annoyed as you are.

It has become the latest nutrition battleground, with recommendations changing and little agreement. Like non-fat food before it, protein is now added to many processed foods in stores.

My advice is much simpler. Eat the protein you enjoy – whether animal-or plant-based, and try to include some with each meal or snack. Most people don’t need protein cookies. They need real food. Go by how you feel when deciding what to eat and how much.

Progress Beats Perfection

Life is meant to be enjoyed. I strength train for many reasons, but one is because it boosts my metabolism. My weight has stayed remarkably steady for years, which I prefer, and my regimen allows me to take a piece of birthday cake or summer ice cream cone without guilt or anxiety.

When it comes to healthy eating, there is no need for perfection. Eat what you like, prepared as you prefer, enough to satisfy you.

I do appreciate the Japanese notion of Hara hachi bun me, or eating till you are 80% full.

Small improvements add up:

•  Including yogurt, cottage cheese, peanut butter, or other protein with your breakfast

•  Add some carrots or cucumber to your lunch.

•  Pair a sweet or salty snack with some protein

•   Drink some water when you think you might be hungry. You may just be thirsty.

• Our habits change as we find new things we enjoy and look forward to.

Eat for You

Eat what you need to eat to do what you want to do.

Strength creates choices.

So does eating.

Food is fuel.

It’s recovery.

It’s enjoyment.

It's family.

It's culture.

It's celebration.

The truth I’m training for is that what I eat today helps shape what I can do tomorrow.