by Dana Cavalea September 29, 2021

1 Comment

Hi Team...

Lately, with the end of the year approaching, I have had many people ask, "Coach, how do I lose 5-10lbs. before the year is over?"

This question can be answered many ways....

Usually, it is met with the recommendation to go on a diet of some kind, restrict calories heavily, and requires a tremendous amount of will-power- which most people do not have since will power and fatigue are inversely related....

Most people today are over-worked and the last thing they are able to focus on is what they CAN'T DO- or, worse, are NOT-ALLOWED TO DO because they are on a diet.

Doesn't that just sound like shit?

I mean to lose weight- you have to go through hell?

I never believed in that philosophy- and neither should you.

Let me tell you why...

It never works.

The reason your body holds extra weight is because of your food choices over time...

But the real question is: Why are you choosing the foods you choose?

And the answer to this lies in your bodies biochemistry....

Cravings dictate food choices....

Biochemistry dictates cravings.

So, if you get a hold of your biochemistry, you grab hold of your cravings and ultimately select foods that are better for you.

For example, I was coaching a CEO a few weeks ago who was "Eating Healthy"- buying all his food from Trader Joes...

He was not losing the weight he wanted...

When we broke down just his snacks, he was taking in over 50grams of sugar...

What were his snacks?

  • Rx Bar (Health Bar)
  • Granola Bar (Health Bar)
  • 2 Pieces of 7-Grain Gluten Free Bread

Now- he is also VERY Active.

But, the issue was his sugar intake for the day was over 100grams....

Because of this, he was craving more sugar daily and his weight was stuck and at times elevating.

The process I use to help individuals lose weight looks like this:

As I said, the first step of the journey is grabbing hold of your biochemistry by reducing those foods that cause the cravings...

Once you have a hold of this, and you no longer have cravings tugging at you, the process becomes easy...

Here is a simple outline of the process:

  1. 3-Day Tracker of Caloric Intake
  2. Food Identification (Which foods you ingest that cause cravings)
  3. Reduction --> Elimination of those foods over 4-Weeks.
  4. Substitute with Craving-Free Foods.
  5. Re-Track Caloric Intake

This process gets your system aligned, back on track, and reset to the point where you will not have cravings.

If you do not have cravings, weight-loss become SO MUCH EASIER....

When you are craving-less and have a solid (not extreme) daily training program to go alongside it, you win.

How could you not?

When you do things the right way, your results are simply the results of your habits and routines.

Watch this video I did on habits and routines. Click here.

It gets me sick to see some of the tactics people are using and are being sold today to improve their bodies and health.

It was my job for over 12 years to optimize the physical performance of some of the highest performing athletes in the World for the New York Yankees- we never used extreme measures like so many advocate for today...

We used sport-science- exactly what I am sharing with you today.

Take out the emotion.

Take out the guess work.

Let's get you back on track- the right way.

Like a great high performance coach would do for you- get you back on track "the right way"...

Let's go!

Your Coach,


Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


December 29, 2022

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