The Most Important Part of Your Weight Loss Journey: Your Diet
- EJ The Trainer
- May 15
- 4 min read
So, you've started adding cardio to your routine—that's awesome! You’re burning calories, moving more, and feeling good. But guess what? The true heavyweight in your weight loss journey isn’t just your sweat; it’s what’s on your plate.
Diet: 80% of Your Success
You’ve probably heard this before: “You are what you eat.” It sounds cliché, but it’s absolutely true. If you really want to see change, realize that fitness and exercise account for about 20% of the journey. A whopping 80% comes down to your diet—what you consume every single day.
Are You What You Eat?
Take a moment and picture yourself right now. Now, reflect on that old saying—are you proud of your eating habits? If you’re nodding along, fantastic! If not, don’t stress. You’re not alone, and that’s precisely why I’m here.
Why Diet Changes Are Tough
Changing your diet is HARD! Let’s be honest: every time you drive down the street, every block has a new fast food place. Those cravings? You’re often not even hungry—your body is just accustomed to the pleasure of those foods.
Then, you sit down to watch TV and get bombarded by junk food ads. Next thing you know, you’re raiding the pantry. Here’s my #1 rule: NEVER bring it home. If it’s not there, you can’t eat it!
How to Win This Fight
This journey is a fight for your life. You’ll need discipline and support. Cravings, fast food temptations, and even social habits like drinking alcohol can wreck your progress. And that old excuse: “I'll just work it off at the gym if I binge today.” Sorry, but it doesn’t work that way. To lose weight effectively, you must be in a caloric deficit.
What is a Caloric Deficit?
A caloric deficit simply means you’re eating fewer calories than your body uses in a day. When you do this, your body burns stored fat for energy—that’s how you lose weight!
If you eat the same number of calories as you burn (maintenance), your weight stays the same.
If you eat more, you gain weight.
If you eat less—Bingo!—you lose weight.
But beware: Consuming calories is much easier than burning them. A bag of chips or a couple of sodas can undo an hour of hard cardio in minutes!
Why You Should Read Nutrition Facts Labels
Achieving a caloric deficit doesn't just mean eating less—it means eating smarter. One of the most powerful tools you have is right there in your hands every time you pick up a food package: the nutritional facts label.
How to Read the Nutrition Facts Label
Start with Serving Size: Everything on the label is based on the serving size, not the whole package! If you eat double, multiply the calories and nutrients by two.
Check the Total Calories: This tells you how much energy you get per serving—and where those calories come from.
Look at Macronutrients:
Fats, Carbs, and Proteins
Make sure you’re balancing these according to your meal plan. Watch out for foods high in added sugars and unhealthy fats.
Watch Sodium and Sugar: High sodium can make you retain water and may impact your health. Added sugars can quickly spike your blood sugar, leading to energy crashes and increased cravings.
Read the Ingredients: The fewer, the better. Ingredients are listed in order of amount. If sugar or processed items are at the top, try to avoid them or save them for a rare treat!
Why This Matters for Weight Loss
Most packaged foods are engineered to taste amazing and keep you returning, but they often hide surprising amounts of calories, sugar, and fat. Paying attention to the label helps you stay in control and make informed choices—helping you succeed in your caloric deficit goal.
Being mindful of what you’re putting in your body is an act of self-care. Start reading those labels and take back control of your weight loss journey!
Need Help With Your Diet?
This is where I come in. I’ve created customized meal plans designed for different goals, body types, and lifestyles. Struggling with cravings? Not sure where to start? Ask me! Let’s design a plan JUST FOR YOU.
You’re not alone in this—we’ll make your goals a reality together.
Ready for More? Discover The EJ Method!
Want to level up your fitness journey even further? I’m excited to announce the release of my brand new book:
The EJ Method: The Only Fitness Book You'll Ever Need
The Breakthrough Book by EJ the Trainer — Now Available!
Inside, you’ll find:
Step-by-step workout plans
Customizable meal guides
Motivational strategies to crush cravings
Tips to make real, sustainable change
And much more!
Whether you’re just starting out or looking to break through a plateau, The EJ Method is designed to be your ultimate guide and support system on your weight loss and wellness journey.
You don’t have to do this alone. Let’s work together to reach your goals—one meal, one workout, and one breakthrough at a time!
Ready to take your transformation to the next level? Grab your copy of The EJ Method today!
Need a personalized meal plan or have questions? Reach out—I’m here to help you succeed!
— EJ the Trainer
This one was awesome. Definitely true thank you EJ the Trainer.