If you want to get the most result out of your Workout Buddy X, you must eat right!  We provide scientifically-proven strategies that are easy to follow and achievable to YOU on a long-term basis! If you are doing the daily workout, you are already getting the tough parts done! Now, all you gotta do is follow our simple diet & nutrition plan and you’ll achieve the most amazing result in the shortest period of time.

No dangerous pills. No starving. The science is simple:  

Effective Exercise + Achievable Diet = Great Results!!  

STRATEGY 1: Focus on what you CAN eat

By focusing on what you CAN eat, you automatically create a POSITIVE MINDSET towards food and what it can do for you. The opposite is true as well: by focusing on what you can’t eat, your mindset becomes negatively charged and your thinking becomes emotional rather than rational. If you draw a list of what’s actually good for you, you will be pleasantly surprised by seeing how many good things you can eat that you will enjoy.

STRATEGY 2: 90 –10 Rule

Follow the 90%-10% rule: Be good 90% of the time, and allow yourself a treat for your own sanity, reward system without guilt. This in turn will allow you to continue. If you train 6 times a week, do not miss more than 3 workouts a month. If you eat 4 times a day, do not cheat more than 3 meals that week. If you can complete WBX with 100% completion, then great! But in reality, we are all human. So, it’s okay to have a couple drinks on Friday night, a cheat meal Saturday night and a nice brunch Sunday morning.

STRATEGY 3: Craving Management

Food cravings are one of the most common reasons that people fail with their diet program. However, food cravings are emotionally based, this is also known as emotional eating. For example, after having your dinner, you sit in front of the TV and now you are craving for some munchies. When that happens, make a written note of your cravings, and schedule to treat yourself with the craving on your cheat-day. Now, instead of labeling the food as “bad”, “illegal”, or “forbidden”, your favorite food becomes your “REWARD”!

5 D’s of Craving Management:

• Delay 20 minutes before you eat. Remember that cravings last only about 20 minutes. So tough it out. It is a mental game after all.
• Distance yourself from the food.
• Distract yourself by engaging in an activity that requires concentration.
• Determine how important it really is for you to eat the craved food and how much you really want it.
• Decide what amount is reasonable and when to eat it. When the time comes, eat it slowly and enjoy!

How To Eat To Burn Fat And Lose Weight

Rotate 5 things that work for YOU and eat them in the following order. When you eat at the below order, you will feel progressively fuller as you eat, which eliminate excess calories without compromising nutritional value.

1. VEGETABLE Choose high fiber and high nutrient veggies such as broccoli, asparagus, green beans, squash, Brussels sprouts, carrots, collard greens, kale, mushrooms, bell peppers, and many more.

2. LEAN PROTEIN: chicken, lamb, turkey, halibut, tuna, eggs, pork tenderloin. For vegetarians: replace with lentils, soybeans, tofu, cannelloni beans, black beans, garbanzo beans, protein powder, etc.

3. FAT: avocados, raw unsalted almonds, peanut butter, olive oil, cheese, walnut.

4. CARBOHYDRATES: oatmeal, berries, bananas, sweet potatoes, squash, figs, corn, and whole wheat.

How Much To Eat?

Eat 3 meals and 2 snacks per day to boost metabolism, burn more fat, fuel the workouts, and build lean muscle.

• VEGETABLES: 2+ servings of non-starchy vegetables at each meal. A serving is 1 cup raw or 1/2 cup cooked. WBX member minimum is 5 servings per day; try to get to 10 servings per day to accelerate your weight loss! Veggies give your brain the energy you need to make it through the day. The fiber also helps slow down stomach emptying, keeping you feeling fuller longer.
• PROTEIN: 4-6 ounces of protein at each meal.  Protein build muscle and slows down stomach emptying.
• FAT: 1-2 servings of fat. A serving is about 1 tablespoon of olive oil, 10 nuts, 1/3 avocado. The right type of fat support brain function and help you stay in good mood, add lubrication to your joints, also makes your feel full faster.
• CARBS: 1-2 servings of high fiber carbohydrates or fruits at each meal. One serving is a slice of bread, ½ cup of cooked grains, ½ sweet potato, 1 apple, a cup of berries. Carbs are critical in fueling the workouts. If you are following WBX workout plan, you’ll burn more calorie and fat when the carbs help you complete the entire workout at higher intensity!
• WATER: 8-12 glasses of water per day. Keep a bottle of water within arm’s reach. Take a swig of water anytime you pass by the receptionist’s candy jar, or anytime you feel a craving for food. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. To cheat without guilt, add “a splash” of juice, or brew zero-calorie drinks like green tea and mango infused tea.