Eat It!

Eat It! Plot Summary

Introduction

Have you ever found yourself staring at the scale, feeling defeated by the numbers that don't seem to budge despite your best efforts? Or perhaps you've experienced that familiar cycle of motivation followed by frustration when results don't come as quickly as expected? The journey toward better health and fitness can often feel like an uphill battle, especially when we're bombarded with contradictory advice and unrealistic expectations. What if the key to lasting success isn't found in another fad diet or extreme workout plan, but in developing a mindset that empowers rather than restricts? Throughout these pages, we'll explore how believing in your ability to succeed is the foundation upon which all physical progress is built. You'll discover practical strategies for creating sustainable habits, tracking meaningful progress, and building strength through consistency. This isn't about perfection—it's about finding an approach that works for your unique body and lifestyle, allowing you to enjoy the journey while achieving results that truly last.

Chapter 1: Establish a Growth Mindset

A growth mindset is the foundation of any successful fitness journey. It's the belief that your abilities can be developed through dedication, hard work, and resilience—even when faced with setbacks. Unlike a fixed mindset that views challenges as threats to your self-image, a growth mindset sees them as opportunities to learn and improve. Jenny's story illustrates this perfectly. When she began her fitness journey with Mike, she had been overweight her entire life and felt overwhelmed by contradictory fitness advice online. "I'd been trying to lose weight for a long time, but I just didn't know how," she shared. "It is so confusing when you try to look up advice online. There are contradictions everywhere. I was so overwhelmed that I couldn't do anything." The voice in her head—whether her own or someone else's—kept telling her she was bound to fail. What changed for Jenny wasn't just finding the right nutrition plan or workout routine—it was developing the belief that she could succeed. With proper guidance, she silenced the negative voice in her head and created a new one that encouraged action. She built a support system of people who believed in her, which proved crucial when she faced criticism from others. "I got a lot of criticism from people when I first started doing this," Jenny explained. "I kept hearing, 'That seems hard, why are you doing that?' or 'That's not how to lose weight.' Having a few close people to back me up was a huge help." The most powerful mindset shift came when Jenny internalized that she couldn't "mess up" her progress. On difficult days when she felt off track, she'd reach out to her coach expecting criticism, but instead received reassurance: "Yep! That's part of the process. It happens to everyone. It's not actually a mistake." This perspective freed her from the all-or-nothing thinking that had derailed her previous attempts. To establish your own growth mindset, start by becoming aware of your self-talk. When you hear that inner critic saying you can't do something or that you've ruined everything after one indulgent meal, challenge it. Replace "I failed" with "I'm learning what works for me." Remember that consistency matters more than perfection—aim for progress, not flawlessness. Surround yourself with supportive people who share similar goals or at least understand what you're trying to accomplish. Their belief in you will strengthen your own self-efficacy, especially during challenging times. And perhaps most importantly, embrace the mantra that you can't mess this up. As long as you keep going, you're still on the path to success.

Chapter 2: Track Progress Beyond the Scale

When most people think about tracking fitness progress, they immediately focus on the number on the scale. But this narrow view can be misleading and emotionally destructive. True progress encompasses multiple dimensions that the scale simply cannot measure—from how your clothes fit to how you feel in your daily life. Susan's relationship with the scale illustrates how limiting this single measurement can be. At fifty-five, she hadn't owned a scale for much of her adult life, tracking progress only through clothing size. "Growing up, all I knew was that if the scale went down, it was good. If the scale went up, it was bad," she shared. "If my weight was up, I'd launch into a self-deprecating spiral of, 'What have I done wrong? I must be eating too much. I'm a failure.' When you believe something like that for so long, it's hard to let it go." When her coach Jordan challenged her to weigh herself daily, it wasn't because the number was important—it was to help her develop a healthier relationship with the scale. "I bought a scale, and I stepped on it every day. I put my daily weight on Instagram just to show people what getting over a fear looks like," Susan explained. Through this process, she learned that weight fluctuations were normal and not a reflection of her worth or even her progress. The transformation in Susan's mindset was remarkable. "I would be lying if I said that when I see the scale spike, I don't get that little kick in the gut. But the difference now is I don't let my emotions get carried away. I don't freak out about it. I sit with it for a second. Then I move on. I don't care what the number says anymore. The scale doesn't own me. And that's so liberating." To track progress more holistically, consider monitoring these additional data points: how you feel (energy levels, confidence, strength, joint pain, breathing ease), belt size, body measurements, progress photos, and clothing fit. These indicators often reveal improvements even when the scale hasn't moved. Remember that weight loss is never linear. The book identifies three common patterns: "Harry's Scar" (quick initial loss followed by spikes and continued downward trend), "Downward Staircase" (minimal initial loss followed by significant drops), and "The EKG" (a combination of the first two patterns). Understanding which pattern your body follows can help you predict fluctuations and stay motivated. When tracking your progress, focus on trends over weeks and months rather than day-to-day changes. And perhaps most importantly, recognize that mental progress—developing a healthier relationship with food and exercise—is just as valuable as physical changes. Because sustainable results come only with a sustainable mindset.

Chapter 3: Create Your Sustainable Calorie Deficit

Creating a sustainable calorie deficit is the cornerstone of successful fat loss. While many diet approaches claim to have discovered magical food combinations or timing strategies, the fundamental truth remains: to lose fat, you must consume fewer calories than you burn. The key word here is "sustainable"—a deficit you can maintain without feeling deprived or miserable. Kim's experience highlights the importance of sustainability over restriction. "I spent a lifetime yo-yo dieting," she explains. "When I finally grasped the concept that I need to stay in a calorie deficit to lose weight, I still had that 'cheat day' mentality strongly embedded in my mind." Kim had learned from the bodybuilding world that she needed to "earn" her favorite foods by being "good enough" with her diet throughout the week. Working with her coach Jordan changed this perspective completely. "He taught me that food doesn't have moral value," Kim shares. "That you don't need to earn your pizza by enduring salad all week long, and by the way, your salad should taste good. It shouldn't be some dry little salad that you hate so you can then earn your pizza on cheat day." This shift from viewing foods as "good" or "bad" to simply seeing them as foods with different nutritional profiles transformed her relationship with eating. To create your own sustainable calorie deficit, start by calculating your target calories. The book recommends multiplying your goal body weight by 12. For example, if your goal weight is 175 pounds, your daily calorie target would be 2,100 calories. Rather than trying to hit this exact number every day, establish a range of +/- 100 calories (in this example, 2,000-2,200 calories daily). For protein intake, multiply your goal body weight by 1 to determine your minimum daily protein target in grams. Using our example, someone with a goal weight of 175 pounds would aim for at least 175 grams of protein daily. Protein is particularly important because it helps maintain muscle mass during fat loss, keeps you feeling fuller longer, and has the highest thermic effect (meaning your body burns more calories digesting it). Track your progress for at least 30 days before making adjustments. Most people who are 80% consistent (hitting their targets about 24 days per month) will lose between 1-3% of their total body weight. If you're losing less than 1%, you might slightly decrease your calorie range; if you're losing more than 3%, you might slightly increase it. Remember that consistency matters more than perfection. Don't panic if you occasionally go over your calorie target—no one ever gained significant fat from one day of overeating. Focus on the overall trend and be honest about your level of consistency before concluding that your approach isn't working.

Chapter 4: Master Flexible Dieting

Flexible dieting represents a refreshing departure from the all-or-nothing approach that dooms so many weight loss attempts. At its core, flexible dieting acknowledges a simple truth: you can lose fat while including your favorite foods in moderation. This approach isn't about eating as many treats as possible within your calorie range—it's about removing guilt and anxiety around food while maintaining a predominantly nutritious diet. Danny's experience with flexible dieting shows how this approach can create lasting change. "I tracked every bite I ate in the Mike's Macros app for eight weeks," he explains. "After dedicating those eight weeks to super diligent tracking, it became really easy to understand what I should eat, and how much of it, to stay in a calorie deficit. Building that knowledge made this sustainable. I don't want to track every single thing I eat for the rest of my life." For Danny, tracking calories and macros was a skill-building exercise—a way to develop an intuitive understanding of portion sizes and nutritional content. Once he mastered these basics, he could maintain his progress without the same level of meticulous tracking. This progression from beginner to advanced is exactly what flexible dieting aims to achieve. To implement flexible dieting effectively, start by understanding the Fat Loss Food Pyramid. At its foundation are "foods you like"—because if you don't enjoy what you're eating, you won't stick with it long-term. The next level focuses on calories, followed by protein, and finally carbs and fats. Consistency scales the entire pyramid because without it, the whole operation falls apart. When it comes to meal timing and frequency, the book offers surprising flexibility: "You can eat however many meals you like, at whatever time of day you like, as long as your total daily calories are in check." Research has found no difference in metabolic effect between eating one meal a day or six, provided the total calories remain the same. However, establishing a consistent eating schedule can help "train" your hunger hormones so you get hungry at predictable times. For social situations that often derail diets, try these strategies: save calories for later in the day if you know you're going out; fill up on lean protein, fruits, and vegetables earlier; check restaurant menus online beforehand to plan your order; consider the one-plate rule to moderate portions; and don't forget to account for alcohol calories. Remember that flexible dieting is a skill that develops over time. Chris, another success story, notes: "I still track my calories every day. I've been doing it for six years. I like that precision. It's just how I'm wired." Meanwhile, others like Danny eventually transition to a more intuitive approach. The beauty of flexible dieting is that it adapts to your preferences and lifestyle, making it truly sustainable for the long term.

Chapter 5: Build Strength Through Consistency

Building strength—both physical and mental—comes through consistent effort over time. While many people focus exclusively on nutrition for weight loss, incorporating strength training provides numerous benefits that extend far beyond aesthetics, from increased metabolism to improved bone density and reduced risk of injury. Ryan's journey illustrates how consistency, not excess, leads to true strength. As a personal trainer for over six years, he initially believed that working out six days a week was necessary for progress. When he started working with Jordan, the biggest change was scaling back to just four weekly workouts. "It was a huge transition. And it was scary," Ryan admits. "I was worried I'd gain fat if I didn't move enough, or that I'd lose any progress I made, even though my body was telling me I needed to rest." The results surprised him. Rather than losing progress, Ryan found that training less frequently but more intensely actually accelerated his results. "What I wasn't expecting was the mental shift," he explains. "It made me more honest and transparent with myself. Once I started to really believe I couldn't fuck this up, I was able to trust the process more." Susan had a similar experience, describing herself as an "over-exerciser" who worked out six or seven days a week, sometimes twice daily. "I worked out compulsively because I was afraid if I didn't, I was going to gain fat; I was not going to make progress; or I was going to lose whatever progress I had made," she shares. "The irony is, I was making no progress. Then, when I scaled back to working out four days a week, my progress increased exponentially." To build strength through consistency, focus on these essentials: prioritize full-body, compound exercises like squats, deadlifts, and bench presses that work multiple muscle groups simultaneously; allow adequate rest between sets (2-4 minutes for heavy lifts); maintain proper technique even if it means using lighter weights; progressively challenge your muscles by gradually increasing weight or repetitions; and include sufficient rest days for recovery. The Rule of 5, originally from strength coach Dan John, provides a helpful perspective: for every five workouts, you'll have one incredible workout, one awful workout, and three average ones. Understanding this pattern helps prevent discouragement when progress seems slow or workouts feel mediocre. Remember that consistency doesn't mean perfection—it means showing up regularly and putting in honest effort. Aim for 80% consistency with your workouts, just as with your nutrition. And recognize that "more is not better. Better is better," as Susan wisely concluded. By focusing on quality over quantity and trusting the process, you'll build lasting strength that enhances every aspect of your life.

Summary

Throughout this journey, we've explored how believing in your ability to succeed forms the foundation of lasting change. From establishing a growth mindset to tracking progress holistically, creating a sustainable calorie deficit, mastering flexible dieting, and building strength through consistency—each element builds upon the others to create a comprehensive approach to health and fitness. As Jenny so powerfully realized, "Having that one message on repeat, 'You can't mess this up,' finally helped me believe I could succeed. It stopped me from doubting myself and from comparing myself to others." Your path forward begins with a single step: choose one small action you can take today. Perhaps it's downloading a calorie tracking app, taking a 10-minute walk, or simply drinking an extra glass of water. The specific action matters less than the decision to begin. Remember that consistency trumps perfection, and sustainable progress comes from building habits you can maintain for life. Trust the process, be patient with yourself, and know that as long as you keep going, success isn't a question of "if"—only a matter of "when."

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Jordan Syatt

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