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Does the health/wellness package fit into your monthly budget?

How much does it really cost to "stay in shape"? Figures (Italy) on food, gym membership, and "extras" to help you build a budget that really works, without waste or anxiety.

I asked myself a rather unpleasant question.

After trying to fit the "health package" into 24 hours, I looked at my wallet and thought: OK... but can a normal person who trains and cares about their health really afford it month after month?

Spoiler alert: you don't have to "buy everything." You have to make the right things fit into the month.

Quick read (the verdict you need)

If you want an answer that won't waste your time, here it is:

  • In Italy, most of the money doesn't go to "health," it goes to life. The biggest expense is almost always food (which you would have anyway). The difference is how you manage it.

  • Private healthcare is a black hole if you use it as "emotional insurance." If you use it as a tool (a few targeted interventions), it becomes sustainable.

  • Your health budget only works if you decide first what NOT to buy. Otherwise, you'll end up in the "gadgets, tests, supplements, and motivation on sale" section.

In short (but useful)

Two definitions to clarify, then a rule that simplifies.

  • The budget is not just "how much you spend," it's how much waste you can afford without things getting out of hand.

  • “Tier” = the level of spending you choose (the ceiling). “Overhead” = fixed costs + friction (money, time, mental energy that takes away from you even when you are not improving).

  • Rule of thumb: first reduce overhead, then (if necessary) raise the tier.

First question: is this fitness/wellness... or is it healthcare?

It seems like a nitpicky distinction. In reality, it saves you money, because it changes what you need to buy.

  • Fitness/wellness: what helps you eat, move, recover, and manage yourself better (EAT, MOVE, FEEL, ENJOY). Training, habits, gym, routine, coaching.

  • Healthcare: managing symptoms, pain, real problems. Diagnosis when needed, prevention when indicated.

This distinction is not academic: it determines which money works and which makes you pay twice.

When you confuse them, you usually make one of these two mistakes:

  • You pursue a "health" problem with wellness purchases (supplements, gadgets, repeated treatments), and then you end up paying for visits/exams anyway because the problem remains.

  • You use private healthcare as a tranquilizer (check-ups and "panels" done to relieve anxiety), and accumulate low-value expenses without really changing your decision.

Numerical references (Italy): orders of magnitude, without confusion

Before talking about tiers, let's put four numbers on the table. They are not "the truth": they are orders of magnitude to help you understand whether you are paying for life, fitness, or wellness in disguise.

  • Food (basic): in 2024, the average monthly expenditure on food and non-alcoholic beverages is approximately $533/month (national average per household*).

  • Food (health/convenience upgrade): often it's not "doubling your spending," it's a +10–25% (~+€53–133/month) if you choose more convenient proteins/vegetables, reduce waste, and cut out some "friction food" (impulsive delivery, random snacks, products you buy "because they were there" but don't really help you).

  • Gym: a "normal" membership tends to cost between ~€30–70/month (plus any registration/activation fees).

  • 1-to-1 support (add-on): a session with a coach/PT often costs ~€40–90, a physiotherapy session ~€50–90, a session with a psychologist/psychotherapist ~€50–90.

*"Per family" = household living in the same house; in Italy, the average is ~2.2 people. Translated: €533/month is ~€240 per person as an order of magnitude, but those who live alone tend to spend more per person, and a family of four does not spend "twice as much" as a family of two.

To be clear: in the three scenarios below, I am referring to extras (i.e., excluding "basic" food).

  • Minimum "guidelines" (low spending, low friction): approximately €8–17/month.

  • Reasonable optimal (gym + a few sensible things): approximately $110–180/month.

  • Wellness enthusiast (second rental): approximately $470–$950/month.

Now choose a tier (which is not a judgment): it's just the ceiling that keeps you sharp.

Italy: where does the money really go?

Let's start with an uncomfortable fact: on average, Italian families' monthly spending is high, and food accounts for a significant portion of that. This means one simple thing: if you want to improve your "health package," you almost always have to work within existing budgets.

The second thing (less pleasant) is that private healthcare spending, when it comes in, does not come in "nicely": it is often a sum of visits, tests, and services performed to relieve anxiety, not to solve a problem.

And here's an important point: a significant portion of private spending can end up going toward low-value services (i.e., expensive, but with little or uncertain benefit). If you want a budget that lasts, you need to become good at recognizing them.

World: why "how much does health cost" is not the same question everywhere

A quick aside, just to put things in perspective.

In much of the world, the question is not "how much do I spend to get better," but whether healthcare spending puts me in difficulty.

This applies to you even if you live in Italy, because it reminds you of one thing: your health budget should be, first and foremost, a strategy to avoid waste and panic, not a competition to see who can buy the most "wellness."

Your monthly budget in 3 lines

You don't need Excel. All you need is this:

  1. Set a monthly limit (your tier, i.e., your spending level).

  2. Reduce overhead: eliminate what costs you a lot and gives you little (money + friction).

  3. Buy levers, not promises: things that make it easier to do what you already know works.

If you are interested in the same reasoning, but applied to time (rather than money), you can find the "24-hour" version here: Can the health/wellness package be covered in 24 hours?

Four practical tiers (with examples you can copy)

Below, you won't find "the truth." You'll find four configurations that you can adapt without going crazy.

Tier 0 — Zero expense (but not zero care) | ~$0–$30/month

This is the tier for those who want real results without buying anything new.

What is inside, in concrete terms:

  • Exercise without a gym membership: walking + two or three short bodyweight training sessions. If you want a starting point, begin here: Bodyweight training.

  • Sleep as a "free supplement": you don't win in the evening with willpower, you win with setup. If sleep is your black hole today, start by sleeping better (starting tonight).

  • Food: not "healthier," simpler. In practice: repeat 2–3 standard meals and reduce your choices. If you recognize yourself in diet boredom, see food monotony.

This tier works if you don't think of it as "I'm at the basic level," but as a period of overhead cleanup.

Tier 1 — Essential support | ~$30–120/month

Here you start buying comfort and reduced friction.

What makes sense to budget for:

  • Gym or class: choose an option that will actually make you go 2–3 times a week.

  • Minimum equipment (once only, not every month): elastic bands, a pair of adjustable dumbbells, a folding bench... only if you need it to remove excuses.

  • A micro-reserve: not for random tests, but to manage unexpected events (pain, targeted visits, physical therapy if needed).

If that seems like "not much," remember: the value here is consistency. It's the same idea behind " I don't have time for fitness": often, it's not that you don't have time, it's that you don't have a system that removes friction.

Tier 2 — Targeted support | ~$120–$350/month

This is where you start paying people (and this is where the real value-for-money ratio comes into play).

What to buy without wasting money:

  • 1 session/month with a coach (or 2 if you are in the "restart" phase). Objective: to correct technique, plan, and remove doubts.

  • A nutritional check-up only if you really need it (not just to be told to "eat better"). If you are stuck in your relationship with food, it is often more useful to work on hunger, appetite, and satiety than to collect plans.

  • Targeted recovery: physical therapy when there is a problem, not as a weekly ritual.

Rule: Pay for better decisions, not for "motivation."

Tier 3 — Concierge | $350+/month

This tier is for those who want to delegate important aspects (time and decisions), or have sports/health goals that require more support.

What can fit inside (in a sensible way):

  • Weekly PT/coach, or structured packages.

  • Psychotherapy/mental coaching, if it is a real lever for you.

  • Private services when they reduce waiting times and measurably improve quality.

Please note: this tier does not automatically make you "healthier." It just makes you more popular. You are still responsible for your health, from Monday morning to Sunday evening.

The "add-on" menu (when even a single session makes sense)

If you want to stay in a low tier but add something that really moves the needle, think about it this way: a single session is only useful if it gives you a decision or a plan.

  • Coach/PT (1 session): it makes sense if you leave with 1) correct technique for the fundamentals you are using, 2) a simple program for 4–6 weeks, 3) two "key" corrections to take away with you. If you just leave feeling "pumped," the effect will be short-lived.

  • Physical therapist (1 session): this makes sense if you get 1) a functional diagnosis (what you are doing that causes irritation), 2) a brief protocol (exercises + criteria: when to increase, when to stop), 3) a clear threshold for deciding whether further investigation is needed.

  • Nutritionist (1 session): makes sense if you come away with 1) two or three realistic default meals, 2) criteria for portion sizes and frequency, 3) a measurable change (not "eat better").

  • Psychologist/psychotherapist (1 session): this makes sense if it is a triage to understand what you are experiencing and what concrete steps to take (for example: yes/no to treatment, what type, what goal).

What do we do with it in practice?

If you want to escape the chaos, use these rules. One at a time.

Buy what lowers risk and anxiety (not what fuels it).

Prevention when indicated, targeted checks when needed, and above all: criteria.

The point is not to "do more tests." The point is to know which results would really change a decision. If you find yourself in a loop of "just to be safe" tests, start here: prioritize blood tests.

Pay to remove friction, not to add complexity

Here, the expenses that make your life easier win out: a nearby gym, a simple routine, a repeatable plan.

If you feel that "optimization" is becoming a second job, stop and simplify: often the key is to remove friction, not add tools. If you want an operational reminder, start by staying in shape (the easy way).

On food: make targeted upgrades, not "virtuous spending"

Here, the question is not "how much do I spend," but "what makes it easier for me to do the right thing?" Three concrete examples (choose one):

  • more practical proteins (eggs, Greek yogurt, legumes, high-quality canned fish)

  • more "easy" vegetables (good frozen vegetables, decent ready-made salads)

  • more "clean" carbohydrates to manage (rice, potatoes, plain bread)

It's not about "perfect eating." It's about establishing a default.

Supplements and stacks: latest (and with criteria)

If you want a pragmatic starting point, without myths or fetishes, there is the essential stack. But the rule remains: first take care of sleep, exercise, and meals.

Test the budget for 30 days, not "forever."

We don't need heroism here. We need an experiment.

  • choose the tier

  • set a ceiling

  • apply it for 30 days

  • At the end of the month, ask yourself: which expense reduced overhead the most? And which expense was the most "nice," but unnecessary?

Then you adjust.

Frequently Asked Questions

Should I include food in my health budget?
If you want to understand "how much it costs to live," then yes. If you want to understand "how much it costs to improve," separate your basic expenses (which you would have anyway) from targeted upgrades.

Does it make sense to spend money on comprehensive check-ups every year?
In general, "more tests" does not mean "more prevention." It makes sense when you have criteria (risk factors, family history, symptoms, doctor's recommendations) and when you know which results would really change a decision.

Gym or personal trainer: where should I invest my money first?
If you never go, pay for what motivates you to go (convenient gym, simple routine). If you already go and are stuck, pay for 1–2 sessions to unlock technique and programming.

What if I have a limited budget but want to lose weight?
Above all, you need a sustainable default: decent sleep, walking, two or three workouts, repeatable meals. Often the problem is not "lack of money," it's "lack of criteria."

Are supplements "worth it"?
Some are, but they are almost never the first line of defense. If you sleep poorly and your week is chaotic, supplements become cosmetic.

If I have a problem (pain, symptoms), does the tier change?
Yes: you're not providing wellness here, you're providing healthcare. A clinical assessment is needed and the budget needs to be reallocated.

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NEVER DIET Vincenzo NEVER DIET Vincenzo

Can the "health package" be completed in 24 hours?

A little bit of "health" is often enough. What explodes is enthusiastic wellness: not because it's wrong, but because it becomes a second job. Here, you choose your tier and cut the overhead.

I asked myself a simple (and somewhat suspicious) question: if you add up everything that mainstream guidelines suggest you do for health, well-being, and fitness... can it really be done in a normal day?

Not the perfect day for social media. Yours: work, commuting, unexpected events, shopping, life.

I did something tedious (but useful): I took the recurring parts of the guidelines and turned them into time budgets. Not to create an endless checklist, but to answer the question that really matters:

What is "essential" and what is a hobby disguised as essential?

Quick read (the verdict you need)

  • The minimum health is almost always there, if you reduce friction and overhead (additional time).

  • Reasonable optimization is fine, but it requires prioritization (you have to cut something).

  • The wellness enthusiast package often doesn't work for us: not because it's wrong, but because it becomes a second job.

For whom / Not for whom

For those who

  • you often feel "at fault" because you don't do enough

  • you want to understand the minimum effective (and what is optional)

  • you want to decide what to keep and what to leave behind without feeling guilty

Not for whom

  • look for another "to-do" list

  • You want a personal prescription: here we are talking about the general population and constraints, not therapy.

In short

The verdict is not "it fits/it doesn't fit." It is this:

  • The minimum that the guidelines indicate as useful may be acceptable, especially if you reduce friction and overhead (additional time).

  • What explodes is the "enthusiastic wellness" package: it often requires dedicated time and takes away from sleep, relationships, and recovery.

  • The smart move is to choose a tier (i.e., a level: minimum, reasonable optimal, enthusiast) and not confuse them.

Principles (without moralizing)

To maintain good health in real life, you don't need to "do more." You need to understand three simple principles.

1) The week matters more than the day

An "exemplary" day is misleading. Health is best managed as a 168-hour balance sheet:

  • some things are daily (sleep, meals, hygiene)

  • others are weekly (strength, shopping, preparation)

  • others are rare but have peaks (visits, screenings)

Translation: You don't have to get everything done today. You have to get the right things done during the week.

2) The real cost is overhead

When you read "150 minutes per week," it seems harmless. Then you discover that those 150 minutes become 300, because you add on:

  • movements

  • changes

  • shower

  • decisions ("when? where? what?")

  • the "while I'm at it..." effect

This isthe overhead: the additional time needed to do the task.

And here's an uncomfortable truth: often you don't fail because of a lack of willpower. You fail because overhead eats up your week.

3) Built-in dedicated beater

Many recommendations become sustainable when you stop treating them as "separate activities" and start fitting them together:

  • commuting/errands

  • active micro-breaks instead of 10 hours stuck in one place and just one "hour at the gym"

  • simple, repeatable cooking instead of reinventing yourself every night

If you want a practical guide on how to count steps without chasing numbers, it helps you understand how many steps you really need.

What is really included in the "health package"?

If you boil it down to the bare essentials, the things that recur in the guidelines are always the same. The problem is that they never come "for free" in the calendar.

  • Sleep: usually 7–9 hours for most adults.

  • Exercise: weekly aerobic activity + a minimum amount of strength training.

  • Sedentary lifestyle: breaking up hours of immobility.

  • Food: a sustainable pattern (but one that takes time, especially if you cook).

  • Hygiene and prevention: basic routine (teeth) + regular appointments (checkups/screenings).

  • Recovery/stress: not to become a monk, but to avoid always living in a state of emergency.

So far, so reasonable. The question is: how much of this is "new" time and how much is time you can incorporate?

Three scenarios (all "correct," if you call them by their name)

There is no single truth here. There are three levels. The problem arises when you confuse them.

Scenario 1 — Minimum guidelines

Objective: cover the basics without turning health into a mission.

A realistic version looks like:

  • moderate integrated movement (walking breaks, walking when possible)

  • 2 mini strength sessions of 20–30 minutes per week (zero friction, even at home)

  • 7–8 hours of "decent" (not perfect) sleep

  • simple cuisine: few repeatable dishes, default choices

Here, it's the design that makes the difference, not the discipline. If your constraint is "limited time," the cleanest approach is to reduce overhead and keep the training essential: training with limited time is the no-frills version.

Scenario 2 — Reasonable optimal

Goal: do a little better than the minimum, without becoming someone who lives to optimize.

It usually means:

  • more weekly volume (or intensity) of aerobic activity

  • force used "properly" (not just warnings)

  • more attention to sedentary lifestyles and recovery

  • food that is a little more "authentic," so often a little more time in the kitchen

This scenario can only work in normal life if you choose what to protect. If you want to understand what really remains when you try to "do everything," the right lens is 8-8-8: work-life balance.

Scenario 3 — Wellness enthusiast

Objective: maximize everything.

The mistake here is not doing it. The mistake is thinking that it is the minimum standard.

When you add frequent and long workouts, recovery routines, "long" daily practices, elaborate cooking, continuous tracking and monitoring, the package easily becomes incompatible with full-time work and a normal social life.

Not because it's wrong. Because, for many people, it's a second job.

What do we do with it, operationally?

Okay: you understand that the problem isn't a lack of will. It's a lack of hierarchy.

Below, you will not find a military plan. You will find a way to decide what to do now, in your context.

1) Choose your tier for 30 days

Before changing a thousand things, choose one level and make it replicable.

  • Minimum: consistency and low friction.

  • Reasonable optimal: invest a little more time, but protect your sleep and relationships.

  • Enthusiast: OK, but declare it as a hobby/project, not as a moral standard.

2) Reduce overhead before increasing volume

First useful question: "How can I do the same thing with less friction?"

Concrete examples (all boring, all effective):

  • Work out at home instead of going to the gym (at least for one cycle).

  • walking incorporated instead of a dedicated outing at the end of the day

  • 10 repeatable minutes instead of 0 perfect minutes

If you need a practical, very "real-life" format, you can use micro-workouts that count: just a few minutes, but inserted where they make sense.

3) Protect two non-negotiable things

If you want a criterion (not a dogma), try this:

  • sufficient sleep, because without it everything else costs more

  • a minimum of movement + strength, because it is the best cross-cutting investment

If sleep is your black hole today, the first step is to learn how to sleep better (starting tonight): not perfectly, but well enough.

4) Prevention should not become anxiety

Checkups and screenings are important, but they are sporadic. If you add "I also have to..." every week, you end up with an endless checklist.

A more sustainable approach is to prioritize and stop collecting tests "for fun." If you need a pragmatic criterion, start with what really matters in blood tests.

Signals & stops

To avoid turning health into compulsive control, keep these guardrails in mind.

  • If you are becoming obsessed with numbers and routines, it is not discipline: it is a warning sign.

  • If you're stealing sleep "to be healthy," you've optimized the wrong thing.

  • If a period of your life is objectively difficult (shift work, young children, high stress), the problem is not that you are "inconsistent": it is a real constraint.

FAQs on “health, wellness, and time”

So are the guidelines unrealistic?
No. The minimum is often realistic. What becomes unrealistic is treating a package that also includes wellness hobbies, optimization, and tracking as the "minimum."

If I work hard, do I have to sacrifice fitness?
No, but you have to choose the right tier and cut overhead. For many periods of life, the "minimum well done" is the smartest choice.

If I don't reach 10,000 steps, am I wasting my time?
No. What matters is getting out of a sedentary lifestyle and getting a minimum amount of exercise. If you can, count your steps. Don't chase a number as if it were a prize.


What if I want to be an enthusiast?
Go for it, but be honest about it. If it becomes your hobby, that's fine. If it becomes the standard by which you judge yourself, it will lead straight to burnout.

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MOVE Vincenzo MOVE Vincenzo

Steps per day: how many you really need (and how to make them count)

There's no need to chase 10,000 steps. You need to get out of your sedentary lifestyle and make your steps "useful" in real life: the right pace, breaking it up, timing.

If you're fixated on "10,000 steps," take a deep breath: it's not a magic threshold.

The useful question is another:

How many steps do you need to improve your health, energy, and weight management... without turning your day into a chase?

 

Quick read (the numbers you really need)

  • If you're low today (like 2–4 thousand), the most powerful jump is to get to 5,000+.

  • For many adults, a very solid range is 7,000–9,000.

  • In people over 60, the benefits often "saturate" at around 6,000–8,000.

And yes: broken-up steps count. And for some things (blood sugar, drowsiness), they count even more if you take them at the right times.

 

For whom / Not for whom

For those who

  • You work sitting down, you exercise too... but "the rest of the day you disappear."

  • Do you want a simple metric that improves your health and body composition without becoming obsessive?

  • you want to understand whether it is better to do them all together or in "micro-doses"

Not for whom

  • Do you want a performance program (marathon/ultra)? Here we talk about health and everyday life.

  • you have significant symptoms (chest pain, abnormal shortness of breath, severe leg edema, worsening joint pain): you first need a clinical evaluation

In short

The bulk of the benefits come when:

  • goes from "almost stationary" to moderately active

  • Stop being an active couch potato (you exercise, but you spend 10+ hours sitting down) and start moving around between activities.

  • Use steps as a rhythm tool: break up sedentary behavior and take micro-walks after meals when you need to.

Principles (without mysticism)

1) The life-changing jump is from low → medium

If you take 2–3 thousand steps and try to "become a 10k runner" tomorrow, you are choosing the most fragile version.
The point is to build a replicable foundation.

2) Steps are no substitute for exercise. But they can save the day.

Weights, sprints, HIIT: excellent.

But if you spend the rest of your time sitting still, you lose a measurable part of the benefit. Steps are the glue of everyday life.

3) Split up vs. all together: volume (and sometimes timing) matters

With the same total number of steps, accumulating them in blocks or breaking them down into smaller chunks tends to yield similar benefits.

The practical difference is that:

  • Breaking it down helps a lot to break the peaks (blood sugar, drowsiness).

  • Taking a long walk really helps to clear your head and makes the habit more enjoyable.

4) Pace matters (when you want more than "just health")

If you also want to improve your fitness and metabolism, try to walk briskly for a short period every day.

Evidence (translated into useful choices)

How many steps are really needed?

  • The steps/health ratio is "diminishing returns": the best gains come when you go from very little movement to a moderate level.

  • On average, many benefits can already be seen at around 7,000 steps/day and then tend to slow down: in the over-60s often earlier (6–8k), in younger people later (8–10k).

"I exercise but I sit all day": the most common case

If you exercise three times a week but sit for ten hours a day, you are not "throwing away" your workout.

You are simply leaving part of the benefit on the table that you could obtain with trivial micro-movements.

Breaking the sedentary lifestyle: the most underrated trick

There is no need to stand around "randomly": muscle contraction is often required (walking, doing a few squats at your desk, climbing two flights of stairs).

In many studies, short, regular breaks improve postprandial glycemic response and reduce stiffness and desk fatigue.

After meals: 10 minutes that are worth more than you think

If you feel sleepy or have unstable blood sugar (or simply want to feel "cleaner" after lunch), a short walk after a meal often beats a long walk taken all at once.

In practice (replicable choices)

1) Choose your "range" (without stress)

If you are below 3,000 today

  • 7–14 day target: +1,000 steps per day (not "10k")

  • focus: two 5-minute micro-outings or one 10-minute outing

If you are between 3,000 and 6,000

  • target 7–14 days: enter the 5,000–7,000 range

  • focus: 1 short walk + 2 desk breaks

If you are between 6,000 and 9,000

  • target: stabilize consistency (more important than quantity)

  • focus: add a brisk walk (even just 8–12 minutes)

If you are already above 10,000

  • You are not "wrong": simply, in terms of longevity, the extra gains are often small.

  • If you want better results, the key is: intensity, strength, sleep, nutrition (not another 2,000 steps).

2) Break up sedentary habits (if you work sitting down)

If there's one thing that makes a difference without asking you for "more motivation," it's this: avoid spending the whole day sitting down and having your workout be your only exercise.

You don't need to walk an extra hour. You need to break the block.

 

“2 + 10” protocol

  • 2 minutes of light walking every 30–60 minutes of sitting (at home, in the office, even just back and forth)

  • A 10-minute walk after lunch (or after dinner if that's when your energy levels drop)

It's not a ritual. It's a way to avoid "8 hours sitting still + 1 hour at the gym."

 

3) Morning or evening?

The golden rule is: the schedule you can stick to wins.

Then, if you want to use timing intelligently:

  • If you wake up feeling foggy, a short walk in the morning (preferably in natural light) can help boost your energy and rhythm.

  • If the problem occurs after dinner (blood sugar, bloating, sleepiness): a light walk after dinner often works best, finishing at least 2 hours before bedtime.

Signals & stops

  • If you increase your stride and experience pain in your feet/knees that does not improve: slow down, reduce volume, take care of your shoes, and progression.

  • If you feel "drained" because you are sacrificing sleep to walk: you have optimized the wrong thing. Sleep comes first.

  • If breaks make you anxious because they interrupt your work, reduce their frequency (every 60–90 minutes) but make them non-negotiable.

FAQs about steps per day

Do broken-up steps count as much as steps taken all at once?
Yes: when the total is the same, the benefits are often similar. And for blood sugar/sleepiness, breaking up your steps (especially after meals) can be even more helpful.

If I go to the gym, can I ignore my steps?
No: exercise is great for you, but if you sit all day, there is still a "residual" risk. Steps are the glue that makes your day less sedentary.

Is it true that I have to take 10,000 steps?
No: it's not a magic threshold. For many people, a very solid range is 7–9k; for those over 60, it's often 6–8k. The most powerful leap is to get out of a sedentary lifestyle (2–4k → 5k+).

Does speed matter too?
For overall health, the total is what counts. If you want to improve your fitness/metabolism, adding some brisk walking can make a difference.

I only get up to go from my bed to my computer: where do I start?
Start with something small but consistent: 10 minutes after lunch or dinner + 2 breaks per day. When it becomes automatic, increase it.

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EAT Vincenzo EAT Vincenzo

Plant-based diet vs. omnivorous diet: who really wins (when you stop rooting for one side)

The useful question is not "who wins," but how much of your diet consists of real food, adequate protein, and vegetables. From there, you can be healthy whether you eat mostly vegetables or are omnivorous, without ideology.

If you're wondering "plant-based or omnivorous diet?", you're usually looking for the one and only answer.

The one that gives you peace of mind, because "you made the right choice."

But in real life, it's not the label that wins: it's the quality of the pattern you manage to maintain on normal days (not just when you're motivated).

Here we remove the hype, keep the useful science, and arrive at a simple map: real food, adequate protein, vegetables present, ultra-processed foods under control.

If this is okay, you can be perfectly fine with either a very plant-based diet or a "clean" omnivorous diet.

In short (3 things that really matter)

  1. Plant-based diets, on average, are associated with better cardiometabolic outcomes... but the benefit depends greatly on quality ("whole" plant-based vs. "junk vegan").

  2. Processed meats are the easiest to cut back on if you care about long-term health. Unprocessed meat is a more nuanced issue; it's all about context and frequency.

  3. Humans are flexible omnivores: we can thrive on different patterns, but not on just any pattern. Some nutrients and habits are non-negotiable.

Why this discussion becomes toxic

Because an ethical/environmental/identity choice is being confused with a clinical choice.

  • If you choose plant-based for ethical reasons: it's a respectable choice, and you can do it well.

  • If you choose to be omnivorous because it works best for you, that's just as valid, and you can do it well.

What almost never works is turning the dish into a courtroom.

What science says (without clever simplifications)

1) “Plant-based” does not automatically mean “healthy.”

The real difference is between:

  • high-quality plant-based foods (vegetables, fruit, legumes, whole grains, nuts, seeds),

  • low-quality plant-based foods (refined foods, sugars, industrial "vegan" snacks).

If you want a rule of thumb: when your diet is plant-based but becomes too focused on "products," you have often strayed to the wrong side of the map.

2) The "meat" issue: processed vs. unprocessed

If you want to make a single high-impact change (without becoming extreme): reduce your consumption of processed meats (cold cuts, sausages, bacon, etc.).

This immediately puts you on firmer ground without needing to demonize "the flesh" as a whole.

3) Anatomy and physiology: we are neither pure herbivores nor pure carnivores

We are adaptable animals: we have the tools to digest starches, fiber, and animal proteins. There is no "anatomical evidence" that settles the matter.

The practical consequence is not "then everything is fine." It is this:

  • If you are an omnivore, you cannot treat vegetables as decoration.

  • If you are vegan, you cannot treat planning (e.g., B12) as a minor detail.

The 95% that unites those who are well off (regardless of label)

If we remove the hype, something interesting happens: those who are truly healthy (and remain so over time) are neither "vegan" nor "omnivore."
They are people who have put four fundamentals in order.

These are not moral rules. They are practical pillars: when they are in place, the diet works. When they are missing, even the "right" diet fails.

1) Real food as a basis

Before we even talk about meat or vegetables: how much of your week consists of simple, recognizable, minimally processed food?
If you want to clarify the distinction without extremism: What is "real food," really?

2) Adequate protein (not "excessive," but adequate)

Not for the gym. For satiety, recovery, muscle mass, and days that don't lead you to snack "randomly."
If you need a clear map of categories (without religion): Meat, fruit, and food categories.

3) Vegetables almost always present (without turning them into penance)

Not because you "have to," but because they help: fiber, micronutrients, volume, balance of the dish.
And if you think "vegetables = obligation," here's a useful reframe: Are vegetables always a good idea?

4) Ultra-processed and hyper-palatable foods under control

This is the part that makes you stray from the theory more than anything else: snacks, "easy" desserts, things that don't fill you up but constantly call to you.
There's no need to ban them. You just need to make sure they don't become the basis of your diet.

This is the core.
The rest (vegan, vegetarian, omnivore, "very plant-based") is a choice of taste, context, ethics, and preferences—but it only works if these four pieces are in order.

How to choose between "mostly plant-based" and "omnivorous" without getting bogged down

Option A — “Pragmatic plant-based”

It works well if you want to:

  • a lighter and more voluminous pattern,

  • easier to keep calories low without counting,

  • a choice consistent with ethical motivations.

Key move (practical): every meal has a protein source + "two handfuls" of vegetables + a serious carbohydrate only if needed.

If you need a simple guide to legumes (often demonized at random): Legumes: are they good or bad for you?

Option B — “Real-life omnivore”

It works well if you want to:

  • a pattern with "easier" proteins,

  • less risk of shortcomings if you don't like planning,

  • more simplicity in everyday life.

Key move (practical): protein as the basis of the meal + plenty of vegetables + carbohydrates and fats adjusted according to the context.

If you want a useful guide on the topic of fats/health (without scaremongering): Saturated fats: demon or detail?

Common mistakes (on both sides)

  • Vegan junk food: a diet that is formally plant-based, but in fact ultra-processed.

  • Influencer-style carnivores: total elimination of vegetables as if it were a universal shortcut.

  • Confusing "improving markers" with "improving life": if a diet makes you socially unmanageable, it's not an upgrade. It's a cage.

Mini-protocol (14 days) to understand what works for you

Choose a single lever and make it measurable. Example:

  1. Vegetable frequency: vegetables present in 2 meals per day.

  2. Stable proteins: a clear source of protein in every meal.

  3. Processed: only one "window" per week for more explicit content (not spread out over every day).

After 14 days, don't just look at the scale. Look at:

  • hunger and cravings,

  • energy and sleep,

  • digestion,

  • recovery and performance.

If something deteriorates significantly, it is not the fault of the vegetable or the meat: it is a sign that your implementation needs to be adjusted.

Signals & stops

  • If you often feel tired, hungry, and "always on the hunt" for snacks, you are probably lacking stable protein and/or not getting enough sleep.

  • If digestion is constantly a mess: it is often quality + quantity + preparation (legumes not cooked properly, too much fiber all at once, too many industrial substitutes).

  • If the pattern isolates you socially, you are paying a high price for a small benefit.

Frequently Asked Questions

So, do I have to become vegan to be healthy?
No. Evidence shows that diets rich in plant-based foods and low in ultra-processed foods are beneficial; this can be achieved with either a well-planned vegan diet or a well-constructed omnivorous diet.

Does meat 'rot' in the intestines?
No: that's a myth. Protein digestion mainly takes place in the stomach and small intestine. If you want to improve your intestinal health, the key is not to demonize 'meat', but to focus on overall quality and fiber content.

If I eat more vegetables, am I at risk of deficiencies?
It depends on how you eat them. In a vegan diet, B12 must be managed seriously. In a very plant-based (but not vegan) diet, the typical focus is on iron, iodine, and omega-3: nothing impossible, but don't leave it to chance.

What about red meat?
The most important thing is to moderate your intake and pay attention to the context (more real food, more vegetables, less processed food). If you want a useful guide on health and markers: Cholesterol: what really matters

Do vegetables help you lose weight better?
They often help because they increase volume and reduce energy density, making it easier to create a deficit without counting calories. But it's not magic: if they become ultra-processed vegetables, they can have the opposite effect.

Which version is the most practical?
The one that allows you to do well 80% of the time without feeling like you're at war with food: real food, adequate protein, vegetables, and controlled processing.

Learn more
EAT Vincenzo EAT Vincenzo

Food pyramid: why it's not enough (and how to build your own)

Beyond the classic pyramid: a priority order for choosing what to eat, building solid meals, and managing carbohydrates without counting everything.

The classic food pyramid was created for a useful purpose: to give the public a simple rule about what to eat more often and what to eat less often. The problem is that when you use it as a "guide to life," two things happen.

The first: it becomes too generic. It doesn't take into account how much you move, how you sleep, how hungry you really are, how you respond to carbohydrates, or how much stress you are carrying.

The second: it shifts your focus to the wrong place. It makes you argue for hours about whether a food is "lower" or "higher," when often the real determining factor is how you are eating: portions, density, timing, context, automatic behaviors.

This guide serves to transform the idea of a "pyramid" into something that works in the real world: a pyramid of decisions, where the base is what gives you the most results with the least friction, and the tip is what only matters when the rest is already solid.

 

UPDATE (US DGA 2025–2030): “new pyramid” and American dietary guidelines

At the beginning of 2026, the Dietary Guidelines for Americans (DGA) 2025–2030 were published, and the "new pyramid" associated with these guidelines began circulating online.

The central message is simple: eat real food. Translated into real life: less real food "disguised" as everyday food (snacks, soft drinks, ultra-processed products as default), more meals based on protein, fruit and vegetables, fats used judiciously, and better-chosen carbohydrates.

Important note: this is not a "moral scale" (nor a competition between foods). It is a way to shift the focus to what to move first in real life.

And that is precisely why you will find a pyramid of decisions below: first the foundation (structure, protein anchor, real food), then the details.

 

Who it is for / Who it is not for

Who is it for?

  • You want to eat well without turning nutrition into a full-time project.

  • Are you interested in a practical criterion for choosing what to put on your plate, without spending your life counting?

  • You've already tried "rules" (low carb, low fat, fasting, etc.) and want a roadmap that tells you when they make sense and when they don't.

Not for those who

  • Look for a "perfect" pyramid that works for everyone, always.

  • You are experiencing a period of severe restriction, fear of food, or dysfunctional eating behaviors: dedicated work with your reference team is needed here.

  • You have medical conditions that require close supervision (blood sugar treatments, pregnancy, complex diseases): this guide can help you get organized, but decisions must be made with your healthcare provider.

In short

If you want a useful, non-ideological version, think of it this way: first you build the foundation, then you work on the details.

The decision pyramid in Oukside follows this order:

  • Structure and repeatability of meals (without rigidity).

  • Proteins as the "anchor" of the dish.

  • Energy density and quality: more real food, less ultra-processed food.

  • Carbohydrates as a control: quantity and distribution based on lifestyle and training.

  • Optional tools (fasting windows, highest/lowest days, etc.) only if they improve adherence.

  • Common "traps" (liquid calories, snacking, highly palatable snacks) to manage because they create noise.

Principles

1) The classic pyramid is not "stupid": it is just generic.

Dietary guidelines are intended to address entire populations. They necessarily describe average patterns, not your specific case. Using them as if they were a personalized program is the quickest way to feel "wrong" when they don't work.

2) The "what" matters, but the "how" determines whether you will actually do it.

To say that only the "how" matters and not the "what" is an exaggeration. But so is the opposite. In real life, people don't fail because they chose the "wrong food": they fail because the system is not repeatable.

That's why the decision pyramid starts with what allows you to repeat:

  • meals with a simple structure;

  • manageable portions;

  • choices that do not drain you physically or mentally.

3) Protein as a base: not for fashion, but for stability

An adequate protein intake tends to make the system more robust: satiety, preservation of lean mass in deficit, better meal quality.

If you want a practical reference, you can use the "protein anchor" logic at every meal: first choose your protein source, then build around it.

4) Energy density and ultra-processed foods: the most underestimated shortcut

Many people look for the solution in macros, but ignore the variable that changes everything: how easy it is to overeat.

Highly ultra-processed foods, calorie-dense liquids, and hyperpalatable combinations (carbohydrates + fats + flavor) tend to make it easier to overeat without realizing it. Conversely, less processed and more voluminous foods (with the same energy content) tend to make it easier to regulate intake naturally.

If you want to align your choices without obsessions: what we mean by "real food."

5) Carbohydrates: not a religion, a knob

Carbohydrates are neither "good" nor "bad": they are a nutrient that should be included judiciously, especially if you want to combine weight loss, performance, and peace of mind.

A useful rule: the more demanding the day (training, physical work, stress), the more carbohydrates can help; the more relaxed the day, the more you can reduce them for simplicity's sake.

For the complete guide (without derby): low carb or low fat.

6) "Extra" tools must reduce friction, not increase it.

Fasting windows, lower or higher days, specific timing: these only make sense if they help you eat better without increasing control and anxiety.

If you are interested in the "fasting" option with the necessary nuances: intermittent fasting.

What the evidence says

  • When energy and protein are comparable, the idea that one macro universally "wins" is more fragile than it is sold. Often, the winner is whoever manages to maintain a pattern.

  • A higher protein intake, within a sensible context, tends to support satiety and preservation of lean body mass during a deficit.

  • The energy per gram (energy density) has a powerful influence on how easy it is to eat too much or too little.

  • Patterns rich in ultra-processed foods make it easier to consume more calories almost automatically.

Translated: the pyramid that works is not the one that tells you "the bread is here," but the one that tells you which decisions to make first.

In real life: the Oukside decision pyramid

Below you will find the food "decision" pyramid, which will help you understand what to focus on in order to eat better and, above all, in a way that will last.

Level 1 — Structure (repeatability)

  • 2–4 meals per day that you can replicate.

  • No perfection: the goal is to reduce chaos and improvisation.

If you are interested in the topic of "routines that stick": fitness habits.

Level 2 — Protein anchor

  • A clear source of protein at every meal.

  • If you are aiming to lose weight and train seriously, this factor becomes even more important.

Level 3 — Real food and density (quality that simplifies)

  • More minimally processed foods and "whole" meals.

  • Fewer liquid calories and fewer hyperpalatable snacks by default.

For the selection criterion: real food.

Level 4 — Carbohydrates as a control (quantity and distribution)

  • "Hard" days (intense training, high volume): more carbohydrates.

  • "Flat" days: simpler carbohydrates and often lower in quantity.

Complete guide: low carb or low fat.

Level 5 — Optional tools (if they help you)

  • Fasting windows reduce decision-making noise and do not increase rigidity.

  • Weekly microcycles (higher/lower days) if they improve adherence.

Level 6 — Traps to manage (not demonize)

  • Liquid calories (juices, frequent alcohol consumption, "harmless" drinks that add up).

  • Continuous nibbling.

  • "Carbohydrate-only" snacks as a habit (not as an exception).

If you want to go into detail about snacks: snacks yes or no.

“If you must”: a pyramid by category (to choose what to put on your plate)

When you want a practical shortcut, you can use a category-based approach. You don't need to remember 300 foods: you just need to understand what function you are looking for in your meal.

From the most "easy to manage" to the most "risky"

  1. Protein (still from the meal): meat, fish, eggs, protein-rich dairy products, legumes, tofu/tempeh, whey.

  2. Protein + fat: fattier cuts of meat/fish, aged cheeses, salmon, dried fruit "as a side dish," not as a main course.

  3. Protein + carbohydrates: legumes + grains, yogurt + fruit, well-balanced mixed dishes.

  4. "Almost pure" carbohydrates: bread, pasta, rice, potatoes, cereals (to be managed in terms of portions and context).

  5. "Almost pure" fats: oils, butter, creams, condiments (useful, but easy to overuse).

  6. Hyperpalatable combinations (carbohydrates + fats + salt/sugar): sweets, industrial snacks, supermarket junk food.

This pyramid is not meant to tell you that "point 6 is forbidden." It is meant to tell you that if you want to lose weight or stabilize your weight, point 6 needs to be managed more intentionally.

If you want the complete guide to categories and selection criteria: foods and categories.

Signs to watch for (and when to stop)

Signs that you are using the guide well

  • More orderly hunger: it comes at mealtimes, it doesn't chase you around all day.

  • Energy and sleep do not worsen.

  • Your plan can also be replicated outside the home.

  • The trend (weight, circumference, clothing) moves without extremes.

Signs that you are getting stuck

  • Increasing rigidity ("if I slip up, I've ruined everything").

  • Cuts so aggressive that training collapses and cravings explode.

  • An obsession with control that replaces common sense.

If you recognize yourself in this, often there is no need to "tighten up" more. You need to go back to basics and, if necessary, seek help from those who support you.

Frequently Asked Questions

Is the classic food pyramid wrong?
No: it is a general guide. The limitation is that it is not personalized and does not tell you which levers to pull first. The decision pyramid serves precisely this purpose.

So should I avoid carbohydrates?
No. You need to know how to use them. The useful question is not "carbs yes or no," but "how many and when, for me." If you want the complete map: low carb or low fat.

Is it true that snacks "trigger" hunger?
For many people, yes, especially when they are small, frequent, and hyperpalatable. Not because they are "bad," but because they make it easy to add calories without satisfaction. If you want to manage them without extremes: snacks yes or no.

Should liquid calories be eliminated?
Not necessarily. But if your goal is to lose weight or stabilize your weight, they are one of the variables with the worst "benefit/noise" ratio. It is worth making them intentional, not automatic.

Fasting windows: are they in the pyramid?
As an optional tool. If they help you simplify and feel more in control, great. If they increase rigidity or reactive hunger, they are not the right tool for you.

Learn more
EAT Richard EAT Richard

Fear of fats: why it holds you back (and how to use them in moderation)

If "removing all fat" seems like the safest option, it's not you: it's the low-fat mindset. Here are some practical reasons why removing fat can sabotage satiety and adherence, and how to reintroduce it judiciously (in moderation).

If you instinctively want to cut out all fat (0% yogurt, egg whites only, chicken + "sad" salad), it's not because you're "wrong." It's because for years we've been sold a simple image: lean = fat-free.

It's a shame that in real life it often works the other way around: you cut out fats "to be good," then you lack satiety, you lack flavor, and you end up looking for compensation elsewhere.

For those who

For you if:

  • you're afraid that "a drop of oil" will ruin everything

  • alternate "super clean" days with days of snacks and aggressive hunger

  • You feel like you're eating "light," but you don't feel stable.

Not for whom

This is not the right article if:

  • you have a medical condition that requires a specific plan (here we will stick to the general framework )

  • Are you looking for the "perfect" diet or a list of prohibitions?

In short

Fats are neither "magic" nor "poison." They are part of a meal.

  • Yes, they are denser in calories.

  • Yes, they can improve taste and satiety.

  • No, "eliminating" them does not automatically make you fitter.

The Oukside approach is this: don't demonize fats. Learn to use them in moderation.

 

Mini-rule: what does "fat to taste" really mean?

  • If the dish is already "fatty" (e.g., salmon, whole eggs, rich meat, cheese), there is often no need to add oil "for sport."

  • If the dish is lean and dry (chicken + vegetables), a "healthy" fat (oil, nuts, a full-fat dairy product) can give you satisfaction and stability.

  • The practical signal: if you feel "empty" after a meal and start looking for food, often the problem is not willpower. It's the structure of the meal.

 

Principles

1) “They have more calories” does not mean “they are the enemy.”

It's true: 1 g of fat provides more energy than 1 g of carbohydrates/proteins. But the point is not to win at Tetris with calories.

The point is to create meals that make your day manageable. And often fats (the right ones, in the right amounts) help with this.

2) If you remove taste and satiety, the body "recovers" elsewhere.

When the only strategy is to cut, this is what happens:

  • you start eating "proper" portions, but they are not enough for you

  • increase in random snacking (sweet or savory, unintentional)

  • Everything becomes more fragile: all it takes is one bad day and the whole thing falls apart.

3) “Lean” is not a nutritional strategy

It's a play on words: "lean" (physical) does not mean "fat-free" (on the plate).

Many people manage to be consistent not because they eliminate fats, but because they stop swinging between extremes.

Evidence (without study fetish)

  • Energy density matters: for the same volume, denser foods make it easier to "go up" in calories without noticing. This also applies to fats, so you need to use your judgment, not fear.

  • The relationship between fats and satiety is not a magic wand: it depends on context, combinations, and meal design. In practice: fats + proteins + vegetables tend to hold up better than "lean + fiber + anxiety."

  • When it comes to cardiovascular health, it's not a question of "fat yes/no": what matters is what kind of fat you eat and what you replace it with. In general, replacing some of your saturated fat intake with unsaturated fat is a sensible move, especially if you have high LDL.

If you want to learn more about these two pieces without taking sides:

In practice (2–4 "starter" moves)

1) Stop doing "light regardless"

For 14 days, try turning off autopilot on:

  • 0% yogurt always

  • egg whites only

  • light cheeses only

  • “banned oil”

You're not "breaking the rules": you're regaining realism.

2) Add a deliberate fat to your meal (when needed)

It's not about "filling up on fats." It's about choosing one thing that makes the meal stable.

Practical examples:

  • Breakfast: yogurt (not 0% fat) + dried fruit or whole eggs (not just egg whites)

  • Lunch: vegetables dressed with extra virgin olive oil or a portion of non-light cheese

  • Dinner: alternate lean proteins with richer proteins (e.g., salmon, chicken thighs) instead of always having "chicken/cod."

3) If the objection is "cholesterol," take the mature approach.

Don't change everything "on a whim": check things out carefully (and, if necessary, seek guidance).

4) Use feedback (not fear)

After 10–14 days, ask yourself:

  • Am I less hungry "unexpectedly"?

  • Do I snack less automatically?

  • Do I feel more satisfied after meals?

If so, you have just found a leverage point. And leverage is a multiplier.

Signals & stops

  • If increasing your fat intake causes significant discomfort (nausea, pain, persistent diarrhea), stop and consult a professional.

  • If you have a personal/family history of cardiovascular problems or critical lipid levels, there is no need to panic: what you need is good judgment and monitoring.

  • If you realize that "fat" for you only means sweets or junk food, then the issue isn't fat: it's the context (rhythm, stress, habits).

FAQs about fear of fats

Do fats make you fat?
No: weight gain is a balance over time. Fats are denser, so they can make it easier to "put on weight" if you add them indiscriminately. But avoiding them altogether often makes you less stable and less consistent.

Always use raw oil?
No. "Raw" is a good habit when taste and quality are required, but it is not a talisman. The point is: is it really needed in that dish? If yes, use it. If not, don't add it automatically.


If I have high cholesterol, should I eliminate fats?
No: often the best approach is to improve quality and substitutions (less saturated, more unsaturated) and look at the overall pattern. For guidance: Cholesterol.

Are eggs "fatty"? Should I avoid them?
Not by default. It depends on your circumstances and your test results, not on fear. Read here: How many eggs per week?

Learn more
ENJOY Gabriele ENJOY Gabriele

Fear of how you look: when fitness becomes a court of law (and how to bring it back home)

Wanting to please is human nature. But if you train out of fear, you pay twice: while you train and when you don't train. Here's how to put fitness back in its place: process, context, identity.

There is a type of training that makes you "do a lot" and still gives you the feeling that you are always falling short.

Not because you're lazy. Not because you lack discipline.

But why are you using fitness as a defense: against judgment, against embarrassment, against the idea of "not being good enough"?

And so fitness ceases to be a process to be experienced... and becomes a result to be endured.

We don't do pop psychology here. We do something more useful: we give you a simple map (Defense vs. Expression) and four moves to train with more freedom, without turning every mirror into an exam.

For whom / Not for whom

Who it is for:

  • you exercise (or would like to exercise) but often feel anxious about how you look;

  • You compare yourself a lot (gym, beach, social media) and this makes you swing between control and giving up.

  • Do you want to stop viewing fitness as an aesthetic goal and make it a way of life?

Not for those who:

  • experiencing acute crises, frequent panic attacks, or compulsive behaviors that are getting worse: in that case, you need dedicated professional support (and we'll tell you what signs to look out for).

In short

The key is not to "stop wanting to be liked." It's to stop letting that be your only motivation.

When you train for external judgment (real or imagined), three things often happen:

  • more control, but less peace of mind;

  • more rigidity, but less continuity;

  • more comparison, but less presence.

The solution is not to "train less" or "train more." It is to switch from:

  • Defense mode → I train to protect myself (fear, shame, approval)

  • Expression mode → I train to express myself (values, function, well-being, abilities)

And this transition is built with concrete steps.

 

Mini-check: Defense or Expression?

If tomorrow no one could see your body for 30 days (either in person or on social media), you would:

  • Would you still exercise? (Even less, but consistently)

  • Or would you give up almost everything?

If the answer is "I would give up," it's not your fault: it's a sign that fitness today is mainly linked to approval and fear.

The goal of this article: to give you the tools you need to get your fitness back on track.

 

Principles

1) Aesthetics can be a spark, but it cannot be the sole driving force.

Wanting to improve your appearance is human nature.

The problem arises when it becomes the only reason and turns into a contract: "I am only valuable if...".

At that point, fitness ceases to be growth. It becomes a debt.

2) If you train out of fear, you pay twice

You pay while you train (tension, judgment, comparison), and you also pay when you don't train (guilt, obsessive thoughts, avoidance).

This is how two extremes arise that feed off each other:

  • hyper-control (rigid routines, fear of jumping)

  • I'm giving up everything (because "it's never enough anyway")

If you recognize yourself in the "all or nothing" dynamic, this article may also help you: Smart goals... that don't work

3) The way out is to shift the focus from "body-object" to "body-instrument."

When the body is an object, every day is a judgment.

When the body becomes an instrument again, training regains its meaning: doing, not just appearing.

It's not philosophy: it's a practical strategy for changing everyday choices.

Evidence (only what you need)

  • Appearance -oriented motivations are more often associated with concerns about body image and less positive experiences.

  • More functional/autonomous motivations (health, ability, pleasure) tend to better support well-being and continuity.

  • Social media comparisons and aesthetic comparisons are linked to greater dissatisfaction and more pressure.

  • When guilt sets in ("I have to"), the risk of body anxiety and a toxic relationship with training increases.

In practice

1) Change the question: not "How do I look?", but "What kind of person am I becoming?"

When you find yourself thinking, "How do they see me?", try to respond with a stronger question:

What kind of person am I training today?

And choose a micro-process goal (not aesthetic) for next week:

  • 2 workouts completed, even short ones

  • 8,000 steps in 4 days out of 7

  • improve a skill (push-ups, squats, assisted pull-ups)

This move transforms fitness from judgment to construction.

2) Train in an environment that helps you, not punishes you.

If going to the gym makes you anxious today, you don't have to "force" yourself to prove anything.

You have to choose a bridge context that allows you to do the most important thing: continue.

Examples:

  • less crowded times

  • area of the gym where you feel most neutral

  • home workout 2–3 weeks as a reset

  • headphones + "purpose" playlist, not performance

If you want a simple example of flexible training (without any fuss): Example of flexible training

3) Selective social detox: don't disappear, but take the fuel out of the comparison

There's no need to delete everything.

You need to remove whatever puts you in "court mode."

For 7 days:

  • Mute profiles that make you feel "less than"

  • reduce body-checking content

  • Follow (or save) more functional content: technique, mobility, performance, health

It's a trivial move, but it's good for your mental health: less confrontation, more presence.

4) Functionality diary (7 days): trains your eyes to see "what your body does"

Every evening, write three lines:

  • something your body allowed you to do today

  • a neutral or positive physical sensation (energy, breath, stability)

  • a choice of care (even a small one)

It's not toxic gratitude. It's training attention and identity.

Signals & stops

If you recognize these signs, don't "resist": change your strategy and consider professional support.

  • you persistently train with intense fear or panic (or avoid training out of fear)

  • Training is always "punishment" and never a cure.

  • feel very guilty if you skip, even when you are tired/sick

  • You constantly check your body (mirror, photos, scale) and get worse.

  • strict dietary restrictions or episodes of binge eating/compensation appear

In these cases, working with professionals can be a huge investment: not to "fix" you, but to free fitness from its role as judge.

FAQs about fear of how you look

Is it wrong to train to improve physically?
No. It becomes a problem when it is the only reason and when it puts you in defense mode: control, comparison, shame, rigidity.

How can I tell if I am developing a toxic relationship with fitness?
If working out almost always feels like an anxious chore, if you skip workouts and feel like a "worse person," if you exercise to erase guilt or fear, you are already on a path that deserves attention.

If I feel embarrassed at the gym, should I just "face my fear"?
Face it, yes, but do so intelligently. First, create a bridge (schedules, areas, home training), build continuity, then increase your exposure. Forcing yourself right away often only increases the trauma.

Social media is destroying me: should I uninstall everything?
Not necessarily. Start with a selective detox: mute anything that triggers comparison and body-checking, and replace it with more functional content (technique, performance, health).

What is a guiding phrase to keep in mind?
"Fitness is a process to be experienced, not a result to be endured." When you realize you are enduring, return to a process move (continuity, function, context, identity).

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EAT Deborah EAT Deborah

Eating out does not "interrupt your diet": choose wisely, not randomly

Eating out isn't the problem. The problem is getting there without criteria. Here you will find a replicable map to help you choose well when eating out without being too rigid.

There is a story that many people tell:

"If I have to eat out often, I can't eat healthily."

It is convenient because it absolves you.
And it is false because it confuses two different things:

  • dining out

  • choose at random

Real life includes bars, cafeterias, restaurants, hotels, and highway rest stops. It's not the place that makes the difference: it's your minimum standards.

 

Real-life diet

If you feel unable to eat well when you're out today, it's not a personal flaw. It's a problem with the environment: outside the home, the food on offer is designed to be convenient and hyper-appealing. If you don't have any criteria, the environment wins.

Below you will find small, replicable criteria that are not rigid.

 

For those who

For you if:

  • Do you often eat out for work, travel, shifts, socializing?

  • you get the impression that "outside = misbehavior" and then you lose track;

  • Do you want to lose weight or maintain your weight without turning into an accountant?

Not for whom

Not for you if:

  • you want a list of "allowed" and "forbidden" foods (it doesn't work in real life);

  • You have a very fragile relationship with food (control/guilt/binge eating): you need more guidance here.

In short

  • Eating out isn't the problem: the problem is getting there without criteria.

  • You only need four minimum criteria to make a good choice almost anywhere.

  • The most powerful move is not to "resist": it is to decide first what kind of choice you want to make.

Principles

1) When you're away from home, you don't have to "go on a diet." You have to avoid chaos.

When you're out, the goal isn't the perfect meal.
It's a meal that:

  • satisfies you,

  • doesn't open up the black hole afterwards,

  • does not force you to "make up" with penance.

2) Don't think in terms of foods. Think in terms of categories.

If you think about individual foods, eating out always seems like a jungle.

If you think in terms of categories, it becomes manageable.

If you want a simple and powerful lens: Why dieting is an illusion (category model).

3) The question isn't "What can I eat?" It's "What am I looking for today?"

Here are three legitimate goals (choose one):

  • stability (I'm at work/during the week: I want to leave the bar the same way I entered it)

  • performance (I exercise/I move: I want clean energy)

  • sociality (today I choose taste, but intentionally)

If it's socializing/extras, there's a dedicated article: Free meals: indulgences and holidays.

The 4 minimum (replicable) criteria

When you're out and about, before you even look at the menu, do this check:

  1. Proteins as anchors

  2. Vegetables or "volume" (vegetables, salad, simple side dish, minestrone soup)

  3. Modulated carbohydrates (if needed: bread/pasta/rice/potatoes in appropriate portions)

  4. Fat as needed (is there already some? Then that's often enough; if you need it for flavor, okay, but use it sparingly)

You don't always have to tick all 4 boxes.
You should avoid the typical combination of "outside = carbs + fats + sugars, almost zero protein."

In practice

Move 1) Sort in 10 seconds (one-sentence pattern)

Use this mental phrase:

"A protein + a side dish + (if I need it) a carbohydrate."

Real-life examples:

  • “main course + vegetables + bread (if I need it)”

  • “single dish with real protein + side dish”

  • “salad with protein (not just leaves)”

Step 2) Bar/breakfast: don't let it always be sugar

If your breakfast out is often a croissant and cappuccino, it's not a sin: it's just a choice that tends to leave you feeling hungrier.

Simple alternatives (without becoming rigid):

  • yogurt/Greek yogurt + fruit (and, if available, dried fruit)

  • eggs/sandwich with lean cold cuts + fruit

  • Cappuccino + something with protein (even a small amount) instead of the usual dessert

Step 3) Cafeteria: Build the dish, not chaos

If you have a cafeteria or diner, the rule is: first choose your protein, then your side dish, then decide on your carbohydrates.

Example:

  • protein (meat/fish/eggs/legumes)

  • 1–2 vegetable side dishes

  • carbohydrates if you need them (bread/pasta/rice/potatoes) in reasonable portions

Step 4) Restaurant: you don't need "the perfect choice," you need a consistent choice

Two moves that will save you:

  • if you want to stay stable: second course + side dish (and carbohydrates only if you need them)

  • if you want flavor: choose the dish you want, but avoid the "all together" effect (appetizer + first course + second course + dessert just because).

Move 5) Hotel/buffet: the trap is variety, not quality

The buffet encourages you to "try everything."

The move is simple:

  • choose a protein base

  • add fruit/vegetables

  • if you want carbs: choose one (not three)

Move 6) Autogrill/emergency: 70% is already a victory

When you're at a highway rest stop or train station, don't look for "cleanliness." Look for dignity.

Examples:

  • sandwich with real protein + water

  • ready-made salad with tuna/eggs + bread (if needed)

  • bresaola/prosciutto + fruit + yogurt

The point is to avoid the "only sweet/salty snacks" combo that leaves you feeling hungrier afterwards.

Signals & stops

  • If "eating out" always makes you think "oh well, it doesn't matter now," it's not the restaurant: it's your mindset. You need a criterion before choosing the place.

  • If you find yourself compensating (punitive fasting, excessive cardio), you are feeding the loop.

  • If your life consists of shifts/travel, you don't need willpower: you need a dedicated strategy.

If you often work shifts (and have irregular hours), this is a useful guide: Diet for shift workers

FAQs about eating out

Does eating out inevitably make you gain weight?
No. It's easier to gain weight when you eat "randomly": large portions, few proteins, lots of extra liquids or desserts, and then compensations. With minimal criteria, eating out becomes manageable.

Should I avoid pasta/bread when eating out?
No. The right question is: do you need them today? If so, choose a "serious" carbohydrate in a reasonable portion and build your meal around protein and side dishes.

How can I avoid feeling like I'm "on a diet" at a restaurant?
Stop looking for the perfect choice and choose the consistent choice: protein + side dish as a base, and then intentionally decide if you want to add carbs or an extra.

What if I want to enjoy dinner today?
Perfect. Enjoy it intentionally: choose what you really want and avoid the automatic "everything just because." If you need a complete frame, go to "free meal."

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Monotonous diet? How to vary your diet without "changing your diet"

If "healthy eating" means chicken, rice, and salad to you, it's not your fault. It's the fault of poor imagery. Here's a simple guide to creating real variety without losing structure.

If when you think of "healthy eating" you think of chicken, rice, and salad, it's not because "you're the problem."

It's because for years, the fitness/diet world has sold "clean eating" as a short, sad list: few "safe" options, zero taste, zero real life. And when your diet is like that, it's normal for it to break down sooner or later.

Here we do the opposite: you don't need a thousand recipes or chef-level creativity. You need 2–3 levers to create real variety while maintaining structure.

For those who

For you if:

  • you feel stuck with 5–6 "safe" meals and the rest is chaos;

  • Do you want to lose weight or maintain your weight without eating boring meals?

  • You break out of your routine because you get bored.

Not for whom

Not for you if:

  • You have a very fragile relationship with food (frequent binge eating, strong control, constant guilt): more guided work is needed here.

  • You are following a restrictive clinical diet for medical reasons: before expanding your food range, you need to consult a professional.

In short

  • There are few food categories (by definition): you don't have to invent "new foods," you have to learn to play within the categories.

  • The useful variety is not "a thousand recipes": it is changing 1–2 elements (cuts, side dishes, spices, cooking methods) while maintaining the structure of the meal.

  • If you increase variety only in snacks/sweets, you will want to eat more. If you increase variety in proteins and vegetables, you will stick to your diet more.

Principles

1) It's not that you "always eat the same things": you're looking at the small picture

If you think in terms of individual foods ("chicken," "salad"), everything seems repetitive.

If you think in terms of categories, your diet ceases to be a list and becomes a system. Discover the category model (because "diet" is an illusion).

2) Variety does not mean complicating your life

The question is not "how many new recipes can I learn?"

It is: what lever can I use to obtain a different flavor with the same meal?

Three easy levers:

  • Cut/format (meat: breast, thigh, minced; eggs: omelet, scrambled, fried, omelette, crêpes; legumes: pan-fried, cream, purée...)

  • Side dish/volume (different vegetables, raw/cooked, different textures)

  • Flavor (spices, herbs, acids, simple sauces)

3) The problem is not monotony. It is "distorted" monotony.

There is a helpful monotony: 2–3 basic breakfasts, 3–4 basic lunches, 3–4 basic dinners. It gives you stability.

And there's a monotony that gets on your nerves: the same sad flavors + hyper-tasty "exceptions" → then rebound.

So the right question is: where do you want more variety?

  • If you put it on desserts/snacks/condiments, it often increases hunger.

  • If you focus on protein, vegetables, and preparation, adherence often increases.

Evidence

Studies show that variety tends to increase how much you eat in a single meal (this is a robust effect). But that doesn't mean "less variety = better."

Meaning: choose where to put the variety.

The practical lever is this:

  • more variety in high-energy-density foods (snacks, sweets, sauces) → easier to "go overboard"

  • more variety in low-energy-density foods (vegetables) and protein sources → easier to stay regular

In practice

Step 1) The 2×2 rule: change two things, not ten

When a meal seems boring, don't start from scratch. Just change:

  • 1 protein (cut or source)

  • 1 side dish (different vegetable or different cooking method)

And leave the rest unchanged.

Quick example:

  • “chicken + zucchini” → becomes “eggs + peppers”

  • “tuna + salad” → becomes “mackerel + fennel”

  • “legumes + vegetables” → becomes “legumes + different vegetable cream”

If you want practical ideas for turning vegetables into "real food" (not punishment): How to cook vegetables.

Move 2) Unlock the "useless prohibitions" (those that make you monotonous)

Many diets become monotonous because you impose unnecessary rules on yourself.

There is no need to "clean up" everything. What is needed are criteria.

Useful question: What are you excluding out of fear, not reason?

Typical examples:

  • tastier cuts (which would give you satisfaction and adherence)

  • "normal" (full-fat) dairy products instead of sad (low-fat) versions

  • "Serious" carbs in quantities consistent with your activity level

If it helps you think in a less moralistic and more functional way, this article is a good bridge: Meat, fruit, and food categories.

Step 3) Use "flavor" as leverage, not as an excuse

If your meal is disappointing, it's normal to look for a "reward."

Three simple tricks:

  • acid (lemon, vinegar, yogurt) → enhances flavor without adding chaos

  • herbs and spices → change the dish without changing its structure

  • a basic sauce (plain tomato, yogurt + spices, diluted tahini) → makes it repeatable

Here is a practical guide to spices and "dieting" without paranoia: Spices: how to really use them.

Step 4) The minimum weekly rotation (which saves your grip)

You don't need daily creativity. You need rotation.

Try this (minimum):

  • 2 basic breakfasts

  • 3 basic lunches

  • 3 basic dinners

Each base has two variations (protein or side dish). End.

This is "always eating the same things" in the right way: stable, but not dreary.

Signals & stops

  • If "varying" for you just means adding snacks, sweets, and extras, that's not variety: it's noise.

  • If you are so rigid that any variation causes you anxiety, you don't need more variety: you need more leeway (and less perfection).

  • If monotony is leading you to episodes of loss of control, don't wait: you need a more comprehensive strategy and, often, support.

FAQs about monotonous diets

Is it better to always eat the same things to lose weight?
Eating the same things can help with regularity, but if it becomes boring and leads to rebound weight gain, it's a strategy that breaks down. The goal is stability with minimal rotation.

Variety = eating more? So should I avoid variety?
Variety easily increases intake when you add it to highly palatable foods. You don't have to eliminate variety: you have to shift it to proteins, vegetables, and "smart" preparations.

How can I vary my meals without wasting time?
With the 2×2 rule: change one protein and one side dish. And use basic spices/sauces to change the flavor without reinventing the meal.

If I get bored, does that mean I'm on the "wrong" diet?
Not necessarily. It often means that you have few "basic meals" and no variety. Before changing your diet, change the way you put your meals together.

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