Eat It! cover

Eat It!

The Most Sustainable Diet and Workout Ever Made: Burn Fat, Get Strong, and Enjoy Your Favorite Foods Guilt Free

byJordan Syatt, Michael Vacanti

★★★★
4.52avg rating — 1,449 ratings

Book Edition Details

ISBN:0063015013
Publisher:Harper Wave
Publication Date:2022
Reading Time:10 minutes
Language:English
ASIN:B087CKTYV4

Summary

"Eat It! (2022) offers a sensible, fact-based, and reassuring weight-loss program for those tired of chasing the latest diet trends. It provides sound advice and a guilt-free approach to shedding pounds and eating sensibly, emphasizing moderation rather than elimination."

Introduction

Have you ever started a fitness journey full of motivation, only to find yourself frustrated weeks later because the scale hasn't moved as expected? Or perhaps you've worried that a single indulgent meal would undo all your progress? The truth is, sustainable health transformation isn't about perfection—it's about developing the right mindset and taking consistent action. This approach revolutionizes how we think about fitness by removing the fear of failure and replacing it with practical strategies that actually work. When you understand that consistency trumps perfection every time, and that your worth isn't determined by daily weigh-ins, you free yourself to build habits that last a lifetime. The journey toward better health becomes not just achievable, but enjoyable.

Master Your Mindset: Believe and Take Action

The foundation of lasting health transformation lies not in the perfect diet or exercise routine, but in cultivating an unshakeable belief that you cannot fail as long as you don't quit. This mindset shift represents the difference between temporary results and permanent change. Consider Susan, a fifty-five-year-old woman who had avoided owning a scale for most of her adult life. Growing up, she had learned that if the scale went down, it was good—if it went up, it was bad. This binary thinking created a cycle of self-deprecating thoughts whenever her weight fluctuated. When she finally committed to weighing herself daily, something remarkable happened. She began to see weight fluctuations as normal data rather than moral judgments about her character. Through consistent daily weigh-ins and posting her numbers on Instagram, Susan transformed her relationship with the scale entirely. While she still felt that initial gut reaction to weight spikes, she learned to sit with the feeling and move on rather than letting it derail her entire day. This mental shift became the cornerstone of her success, proving that physical progress without mental progress is always temporary. To master your mindset, start by implementing the 80/20 rule for consistency. Rather than aiming for perfection, focus on being consistent 80 percent of the time. Get a physical calendar and mark it with a red X on days you hit your goals and a black O when you don't. Aim for 24-26 red X's each month. This visual tracking removes emotion from the equation and provides objective data about your consistency. Remember that motivation is a fleeting emotion, not a prerequisite for action. Instead of waiting to feel motivated, commit to taking action first. The results you see from that action will fuel your motivation, creating a positive cycle that sustains long-term success.

Eat Smart: Flexible Dieting for Sustainable Results

Flexible dieting isn't about eating junk food within your calorie limits—it's about developing a sustainable relationship with food that allows you to enjoy your favorites in moderation while prioritizing nutrient-dense choices most of the time. This approach recognizes that the most effective diet is one you can maintain for life, not just a few weeks. The power of this method became clear through Gary Vaynerchuk's transformation. Despite being a successful entrepreneur who could manage complex business operations, Gary struggled with food control for fifteen years. When he ate an entire catering tray of BBQ beans at a Mets game, he gained five pounds overnight and felt like he had completely failed. However, within three days, his weight returned to normal simply by getting back on track—no extreme measures required. This experience taught Gary and his trainers a crucial lesson about the human body's remarkable resilience. Weight fluctuations from single meals, even extreme ones, are temporary and largely driven by water retention, sodium intake, and food volume rather than actual fat gain. Understanding this reality eliminated the panic and shame that typically follow indulgent meals. To implement flexible dieting successfully, start with the Fat Loss Food Pyramid approach. Prioritize foods you actually enjoy at the foundation, followed by hitting your calorie targets, then protein goals, and finally carbohydrates and fats. Calculate your daily calorie needs by multiplying your goal weight by 12, then create a range of plus or minus 100 calories to allow flexibility. Track your intake for at least 30 days to build awareness, but remember that being 80 percent consistent is far more valuable than being 100 percent perfect. This approach allows you to maintain social connections, enjoy celebrations, and build a sustainable lifestyle rather than a temporary restriction.

Lift Strong: Strength Training for Fat Loss

While cardio might seem like the obvious choice for fat loss, strength training provides superior results by building muscle tissue that burns calories around the clock. More importantly, it creates the defined, strong physique that most people actually want when they say they want to lose weight. Ryan, a personal trainer with six years of experience, discovered this truth through his own transformation. Initially, he worked out six days a week because he believed more was always better. However, his progress stagnated, and he felt constantly unmotivated and lethargic. The breakthrough came when he scaled back to just four training sessions per week. This reduction initially scared Ryan—he worried about losing progress or gaining fat. Instead, the opposite happened. His energy increased dramatically, his workouts became more intense and focused, and his physical progress accelerated exponentially. The mental shift was equally profound; he realized his previous approach had been driven by fear rather than smart programming. The science behind this success lies in recovery. When you strength train properly, you create microscopic damage in muscle tissue that requires 48-72 hours to repair and strengthen. Training too frequently prevents this adaptation process, leading to diminished returns and potential regression. To maximize your strength training results, focus on compound movements like squats, deadlifts, and bench presses that work multiple muscle groups simultaneously. Allow 2-4 minutes of rest between heavy sets to ensure you can maintain intensity throughout your workout. Progress gradually by adding small amounts of weight or repetitions over time rather than making dramatic jumps. Most importantly, remember that consistency over months and years trumps intensity over weeks. A sustainable three to four day per week strength training routine will deliver far better results than an unsustainable daily workout regimen that leads to burnout.

Stay Consistent: Long-Term Success Strategies

Long-term success in health and fitness comes not from short-term perfection, but from developing systems and strategies that support consistency over time. This means building flexibility into your approach while maintaining clear boundaries that prevent complete derailment. Kim, a busy mother of three teenagers who also runs an online coaching business, exemplifies this principle in action. Her schedule changes constantly, with some days focused on family logistics and others packed with client calls across multiple time zones. Rather than trying to force a rigid routine, she developed a calorie cycling system that adapts to her changing demands. Each Sunday evening, Kim reviews her upcoming week and designates three high-calorie days and four low-calorie days based on her social commitments and energy needs. If she has a dinner out or church event, she plans that as a high-calorie day. This proactive approach eliminates the stress of wondering whether she can enjoy herself while staying on track. Kim also practices strategic meal planning by determining what foods to keep in her house and what to avoid, based on her goals. She pre-logs her meals the night before, which takes less than five minutes once you develop the habit. This preparation removes daily decision-making and prevents impulsive choices when hunger or stress strike. To build your own sustainable system, identify your personal trigger situations—whether that's late-night snacking, weekend social events, or work stress eating. Create specific strategies for each scenario, such as saving calories earlier in the day for evening events or having pre-portioned healthy snacks readily available. Remember that setbacks are part of the process, not failures. The difference between temporary and permanent results lies in how quickly you return to your established patterns after deviations. Build this resilience by viewing every day as a fresh opportunity to align your actions with your goals.

Summary

The path to lasting health transformation isn't paved with perfect meal plans or flawless workout attendance—it's built on the unshakeable belief that you cannot fail as long as you keep moving forward. As this book emphasizes throughout, "you can't f*ck this up" because the only true failure is giving up entirely. Every stumble, every indulgent meal, every missed workout is simply data that helps you refine your approach rather than evidence of your inadequacy. The most successful people aren't those who never struggle; they're the ones who consistently get back on track after inevitable setbacks. Your transformation begins today with a single choice: to take one small action that moves you toward your goals, whether that's drinking an extra glass of water, taking a five-minute walk, or simply deciding that tomorrow you'll start tracking your food. The journey of a thousand miles truly does begin with a single step.

Book Cover
Eat It!

By Jordan Syatt

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