Lessons for a Newbie or Someone Getting Back into It – Part 2

Welcome to the second part of our lessons for newbies. If you haven’t read Part 1 yet, we recommend checking it out first before diving in here. You can find that here. These tips are for anyone starting a new-year health kick—whether it’s your very first time, your first time in ages, or your usual yearly attempt that tends to fizzle out by mid-February.

Here’s Part 2 to help you stay on track (and hopefully push past that typical drop-off):

1) Carbs Are Not Your Enemy

Over the past few years, there’s been a lot of talk about “carbs making you fat.” In reality, carbs aren’t the culprit—if you want to understand what causes weight gain, look at #5 below. In the meantime, remember that carbohydrates are your body’s primary energy source, and your brain relies on glucose to function.

You can reduce carbs in your diet if it suits your goals, but carbs still serve a purpose. We need protein and a certain amount of dietary fat, but the amount of carbs you consume can be adjusted according to your preferences and objectives. Carbs aren’t inherently evil.

2) Diet Drinks Are Not Your Enemy

There’s a widespread notion that aspartame causes cancer—but the research shows you’d need to drink around 30 cans of diet soda a day for many years to experience significant negative effects. If you’re drinking that much, you have other concerns to address first.

Diet drinks can be a great substitute for full-sugar varieties, helping cut calories quickly and satisfying your sweet tooth without piling on extra sugar. They won’t spike your insulin levels and magically cause weight gain. If you enjoy fizzy drinks, go for a diet version—just do so in moderation.

3) Consistency Beats Perfection

There’s no point aiming for total perfection for three weeks and then quitting as soon as life gets in the way. Being consistent will take you much further than trying to be perfect all the time. For most people, sticking to a plan about 80% of the time is enough to reach their goals. Let go of the idea of perfection—it doesn’t exist and only sets you up for failure.

4) No Foods Are Off the Table

There’s no such thing as inherently “good” or “bad” food—it’s all just food. Some options are more nutrient-dense than others, but enjoying a piece of cake won’t kill you. Often, when we go on a health kick, we decide to eliminate everything we enjoy—no biscuits, cake, sweets, etc. If these were significant parts of your diet, you’ll likely crave them even more.

This can lead to a binge followed by a “what’s the point?” mindset that derails your progress. Instead, allow yourself occasional treats. Moderation is key, even though it sounds cliché. Keep your overall intake in check and you’ll find it easier to stick to your plan.

5) Calories Matter

This is fundamental to weight loss or weight gain. If you follow anyone who says calories don’t matter, it may be time to unfollow them and seek more reliable information. At the end of the day, it’s about what you consume versus what you burn. If you’re gaining weight, you’re taking in more calories than you expend. If you’re losing weight, it’s the opposite.

You don’t have to meticulously track every calorie, but awareness of how much you’re eating can be incredibly helpful. Understanding your calorie intake is often the best way to remain consistent.

6) Choose Your Drinks Wisely (Coffee, Alcohol, etc.)

We all love a coffee from the café but be mindful of how many extra calories you may be consuming through fancy drinks like flavored lattes or “coffee desserts” topped with whipped cream and syrup. These can add up quickly, especially if you have multiple servings a day.

Alcohol is another way to consume extra calories without noticing—wine, beer, cocktails…they all contribute. Just make more informed decisions and be aware of how these choices affect your total daily intake.

7) Unless You’re Diabetic, Stop Worrying About Blood Glucose Monitors

There’s been a trend of celebrities promoting continuous glucose monitors for weight loss or general health. While these devices can be life-saving for those with type 1 diabetes, they offer little benefit for the average person trying to get healthier or lose weight.

Most of these companies end up advising the same basic guidelines anyway: eat more protein, eat plenty of vegetables, and cut down on ultra-processed foods. Do that, and you don’t need to fixate on constant blood glucose readings. If you’re curious to learn more, check out my post on the personalized nutrition explosion, you can find it here —just remember, for most people, a glucose monitor won’t change the standard health recommendations.

Moving Forward

These seven points are crucial for anyone starting or rebooting their health and fitness journey. Keep them in mind, stay consistent (rather than perfect), and allow room in your diet for the foods you love. Staying informed, making gradual changes, and focusing on long-term habits will help you push beyond the familiar February drop-off and toward lasting success. Good luck!