5 Hacks to keep my diet on track 

"5 hacks"... and about 1,000 nuggets of wisdom. Finally a no BS, non biased, open minded person on this platform. Thanks!

"This is my job..I ate it! I ate it!" Too funny mate. A new subscriber but now a loyal watcher. Your delivery is excellent and the information is on point.

I'm 45 seconds in and already laughed twice. "Yes, I am the Tom Cruise of RU-vid " 😂 and the way he said "I ate it" 🤣 you are a funny, funny man. Great sense of humor!

I can't even begin to describe how nice it is to see a fitness youtuber confessing about not being able to say no to certain foods. It reduces my guilt immensely when I eat stuff I shouldn't be eating.

Love your channel Mark! I take a lot of your advice on board. I’m 63 pounds down from 337 pounds and I’m going to get to 220 by the new year.

My main hack that enabled me to lose 12kg so far has been to have no sweet biscuits (aka cookies) in the house. I can have a cookie at a cafe with a coffee if I feel the need. I allow myself 2 or 3 chocolate bars a week but only buy bars (40g) never blocks. My other hack has been to measure out rice and pasta before cooking to ensure I have smaller serves of those than I used to eat.

Mark, this is probably the best video I've ever seen on the reality of living long term with not-quite-an-eating-disorder but close to it. Everything you said I have seen in myself. The times where focus is 100% on a goal and then the spiral once that event passes. The constant battle between eating enough but not too much. The constant battle between eating one donut but wanting 6. The reality of training hard and becoming fatter is something I've struggled with. I often joke that I'm the only person that can run 5 x 10km a week and still put on weight. The fact that you're better off skipping the run and not eating the post-run pizza is very true. You are articulating the challenges that so many of us face in a clear way, thank you.

Ran my first mile in 6 years this morning. Holy cow, I feel like I’m walking in quick sand, but in a good way?

Classic Mark comedy!!! Really timely for me, as I'm 56 and have had to go from riding 1000km a month to ZERO training overnight due to illness and surgery. Mind-set is everything. Keep thinking like an athlete until I can train again.

I have been watching you now for a couple of weeks and have found you so helpful, entertaining and motivating. Everything you say makes sense and seems simple. I did my first park run on Saturday and have you to thank for completing it because I kept reminding myself that you have come so far and I can 100% do this too!!

This is my favorite channel on YT, hands down. So motivating.

Thanks for the motivation. A lot of us need this type of thing these days. Six years ago, I got into good shape, ran my first half marathon and then continued to run over 1,000 km per year until December of 2021, when I took a break. That break lasted through Christmas and until the end of January when I started training again only to injur my knee skiing and couldn't run for 6 weeks. Of course, my diet also went to hell during this period and my weight can now only be described as "extremely suboptimal". By May, I decided to get back into seriously running and biking again, but I injured myself a second time (this time shoulder separation as a result of a freak bike crash last week). So, now, I'm out for at least two more months. Instead of getting upset, I'm going to take your advice and really focus on the things I can: very strict diet and just walking as much as possible until I heal up. Keep posting, you're a great motivation for a lot of people!

Thanks Mark this really has come at the right time. Really struggling with yo yo dieting, especially during busy periods or when my schedule changes for whatever reason. You’re advice is always genuinely helpful and realistic, congrats on nearly reaching 100k 💪

Mark, I frigging love your videos. So inspirational and down to earth. I used to be 23st in 2009, got down to 13st, got married and have slowly risen to 15st 7lbs. Not a disaster but I’m starting to get a handle on it again, both exercising and more importantly diet. Your vids are really helping me. Keep going!!!

I found a lot of success with and was surprised at the difference when I changed my eating window doing IF. I shifted from skipping breakfast to skipping Dinner and that became significantly easier for me and gave me the most energy. I’d wake up, do my morning workout then have a nice big breakfast. Then a smaller lunch to hit my target macros and then close my eating window around 2pm. It was hard on my family during dinners because I was just sitting there without eating anything but as far as my energy needs and weight loss that worked really well.

Hey Mark, I just wanted to say thanks for videos like these. When I quit smoking I developed a really bad relationship with food, and I've been working on fixing that and actually working out again since I found your channel 5 months ago. I'm a younger guy but much of what you talk about has helped me immensely and I'm in much better shape than I was in January. So thank you for all that you do!

Disciplined diet is harder than the training itself. I have no problem running and working out but all the training just makes me need to eat more.

I love your channel. It's so comforting to know you're human and what I'm going through is also part of everyone's process. Looking at where you are now, I feel encouraged to continue my fitness journey.

One of the best videos I’ve seen on healthy eating, and I’ve seen a *lot*. Especially the last part on temptation. This is just pure gold!

Exactly what I needed today. Training hard and eating right, until this weekend. Today, getting my head back in the game. Thanks.

The best way to diet is to just maintain a permanently healthy and consistent consumption of good food. Once you do that you never need ever to focus on any of it again. 😉

"were almost at 100k subscribers, which is crazy" No, what's crazy is that you aren't yet at a million. I loved the advice you gave in this video, even though a lot of it is stuff I already do, it really gave a good perspective on things.

I know I've mentioned this on previous videos (and even emailed you) to tell you briefly my story and how I take inspiration from your videos and that I find them motivational. One of the key things for me is sleep and not eating for at least an hour before I go to bed. Also training early in the morning to set my day up right is perfect. It just means if I have a shitty day at work, I can just chill out afterwards instead of FORCING myself out for a run/to the gym

Fantastic tips. Just started intermittent fasting after listening to some others and have seen immediate results and it’s much easier than expected.

It’s a great day when your in from work about to get the gym and your having a pre tea and a new mark Lewis videos arrives!!! Cheers Mark! 👍🍰🤘

5:45 in energy-matched RCTs, fasting (beyond normal sleeping) shows no additional benefits over straight energy intake restriction; so, unless IF or some other fasting schedule doesn't work for you, no need to force it

It almost feels like you tailored this video exactly for me. I have the same issues with rewarding myself with food when I'm happy/did something I deem reward worthy. I also always have issues with taking time off after events and not adjusting my diet to match. Then a couple weeks later I am 5 lbs heavier and feel like shit and don't have the motivation to get back in the gym. I think the best advice was the last one, to tilt things in your favor. I have problems when things aren't tilted in my favor, I feel like I need to get the bad things out of my house... through my stomach. Also, congrats on nearly 100k. I only subscribed at the end of January and you only had about 40k then. Great progress!

Really needed this right now, cheers Mark!

Nearing 100k... Been with you since about 20k, congratulations! I'm wondering if you'd ever do a video on your thoughts on zone 2 cardio training (aka Maffetone, low intensity)... I just learned about it and am shocked that you can go faster on long runs and rides by training at low heart rate 80% of the time. Feels unintuitive, but it's backed by science/studies! If you currently mostly train balls to the wall intense, would you consider trying this for a few months and see how it works for you? I thing that would be really interesting to watch.

Totally agree with you on the negative vs positive thing, when I'm smashing my training/diet then I feel like it's okay to just go nuts on food. These strongman 10,000 calorie cheat day vids don't help.

Loving the drawer organisation and definitely a take from the Atomic Habits (James Clear) book that I've just finished and know you've advised previously. Environment design is key, keeping the bad stuff out of sight/reach and the good stuff to hand. Needed this as I've been recovering from a leg fracture, sustained when things were 'going well' and have now focused on making the habit changes for the long term rather than beating myself up for going off track. As always, great video 👍

Wow, almost 100k already - I thought it was only few weeks ago I was watching you test your wahoo bike for the first time. Well done, you deserve it 👏

'make it easy' (or hard) I think that's totally key. For years we had a huge biscuit barrel sat in the kitchen. Always full of calorie nightmares. One day I got rid and you know what, no-one really complained. It was just too easy to pickup a handful of rich tea whilst the kettle was boiling and everyone did it. I keep all my running gear hanging on the back of the bedroom door so its easy to grab the moment I fancy a run. Everything to help diet and exercise is EASY and it helps a lot.

Marc, there is very little I can say about your videos, other than that they are absolutely bloody fantastic. Man, you inspire me in my own little ‘slow’ journey! You deserve a million subs !!😎

Mark you have been readily becoming my favorite fitness channel by far on RU-vid and now with this video, your dialogue on stress really resonated with me. You say meaningful things that are considerate of each persons sensitivities that makes it really easy to relate to. I really appreciate that. I don't feel put down by your videos, I feel understood and that motivates me to do more but in a healthy and self loving way. Not to mention your humour makes the videos 10x more entertaining even if you're just sitting and talking for 17 minutes. I really appreciate you and the effort, thought and consideration you put into what you say. Please keep doing what you do. I'll continue to support you and watch your videos.

Love your vids mate. Stress is a massive factor in all matters of life or most people I guess, in different ways. I just started meditating (was going to do it years ago but thought it was a bit woo-woo so kept putting it off). One of the best thing I've done. I feel a lot more chilled and it's only been three mornings of it.

I appreciate your honesty - great content

Mark - thank you for sharing your story and for creating this channel. I've been watching your videos since March, and they are inspiring. I've battled weight issues my whole life. I'm now 47, and over the last few years, have really focused on getting my fitness and general health in order. I ride the spin bike, lift weights, walk 30+ miles a week, and run a little bit (8-12 miles a week). I found your park run videos inspiring, so my wife and I signed up and did our first 5K last month - and I finished in 27:35 - which blew my mind because my training had been at 10:00 per mile pace. But, I took your advice about doing a lot of slow paced running, and then I went for it that day. We did another 5K this morning, and I finished in 26:55 - about 40 seconds quicker! I started the race this morning wondering, "can I get under 27 minutes" - and it happened (and it was about 35 degrees warmer today than the race last month; last month, we raced in snow flurries, today it was 70 degrees (about 2 C I think). Today, I used your advice about setting my watch to show average pace, instead of current pace, it was brilliant advice! So, you've got me thinking of my next 5K and what I need to do to train to get a little quicker. Thank you for the channel, sharing your advice and story, and for motivating us to be above average!

Getting close to 100k subscribers Mark!!! Im glad to have been one of the earlier subscribers - fav is Zwift vids for me!

Straightforward, to the point, and super helpful

Thank you for being so clear on the willpower issue, that’s a massive challenge for me

Everything you’ve said in this video is so relatable 👍🏾 My method is a mix of counting my macros with a focus on protein intake and little of calorie counting because I run cycle and go to the gym and trying to lose weight and build muscle

Great advice , ive now watched several of your videos and they have given me so much good information

This was a very succinct and honest breakdown. Many thanks.

I have a new addiction. Addiction to your content. Great stuff Mark. Also love your intro and outro music. I find it strangely inspirational (as well as your content, of course)

Excellent. Thankyou - always inspired.

Brilliant thanks mate, love the top gun references. Humour balanced with some good inspiring information. Cheers 👍🏻

Man I have to get my eating on track. Thanks Mark for sharing this. Great practical insight!

You are absolutely right, where I work there’s some people who are very very negative thinking and like to put they’re doom and gloom thoughts onto other people and today was no different except I could hear what they’re were saying, this then made me feel awful. Sure enough on way home I felt so depressed I bought a box of Dunkin’ donuts and ate the whole lot, now I feel even worse. All that training I’d done is now down the toilet. Great video and some great information in there. 👍👏🏻👏🏻👏🏻👏🏻

Very practical and realistic insights. Thanks!

Yup! 80’s Bike vid!! Go on Mark :) Really enjoying your videos, thank you, very inspirational and helpful, especially as a bigger runner working to lose weight.

"we are now consuming food mode" Save me from myself 😂😂😂

Thanks Mark, really helpful advice.

Great video, just what I needed sat on holiday.

This has to be the video that gets you over the mark. Congratulations in advance!

As simple as what you say is, yes it is difficult. You speak the simple truth as always. I have implemented similar habits but still break the rules. So now I must do more. Thanks again!!! Cheers and have a great vacation.

For me I have only 1 strategy for keeping my diet on track. Send my wife off to her family for a month. When she's home the fridge is full of stuff. When she's gone it's eggs, bacon (1/2 slices), vegetables (broccoli, Chinese broccoli, carrots), cooked Costco chicken.

Mark’s kitchen is spotless

Loved this - thank you! ❤

Mark you’re a gem man! The donut Tom cruise gag was hilarious.

Quality content as always Mark. The size of that plant is giving me Day of the Triffids flashbacks though!

All of these tips are really good. I just have to say I do not keep any treats at the house that will get me off my game. I know myself and I am lazy enough not to go to the store once I get a craving for them. Instead my protein powder and yogurt is always in front of my face so I reach for yogurt with berries or protein shake. Taste amazing, very satisfying good for you and did not throw you off your game one little bit. I will take the extra 200 cal from protein shake or yogurt and berries than a twix bar that just randomly happened to be around the house.

Dude that opening was gold!

You are smashing the content

This is all so interesting. I’m just beginning to learn.

Great video as always Mark. You’re my current favourite you tuber! Be good to learn about what you eat to maintain / lose weight whilst training hard for an event. Keep up the good work!

"Feeling better through eating worse" is a very nice way of putting it. My problem is death by a thousand cuts, odd biscuits, sweets, single beer, etc., etc. Very hard to beat because it doesn't really make me unfit as such but it throws up an unsurmountable barrier, on the other side of which is *really fit*. Thank you for reminding me about IF. I did it in the past and found that I actually ate much more healthily because my body clearly had little patience with eating junk when it thought it might be about to starve to death 😁. Time to dust it off again! And I really like your take on sleep as a time-consuming activity that you should invest in.

Ha! This is the video I needed right now. Absolutely in need to monitoring my calorie intake.

Same here. When I wake up, I don't feel hungry because by stomach is still "asleep" until I feed it anything. That's the easiest way to avoid eating throughout a part of the day. Waking up at 8:00 and not eating until 12:00 takes no effort, but I usually try to push it until 2:00 or 3:00 PM or even 4:00 PM on weekends since I wake up at 11:00-12:00. Knowing how many calories you get to eat is one thing, but being actually able to plan it and stick to it is another pair of boots.

i'm doing keto with intermittent fasting myself at the moment. down around 11kg so far. but 100%, if I was eating normally i'd be eating 5x as much pasta at a meal as I do broccoli and cauliflower now. every couple of days I realise I need milk in my coffee in the morning, but apart from that, keeping hydrated is enough to get me to lunchtime.

I knew you eat it! Made me laugh out loud’ brilliant! Great video and brilliant humour! Very helpful!

Good content. Not patronising, condescending, just simple methods that anyone can implement.

As always, an informative, funny and easy to relate to video. Having just eaten a, serves 2 packet of pasta, near enough a full garlic bread, 3 chicken strips, pringles and an easter egg I know how easy food spirals. I've eaten it in the knowledge I'm running the Yorkshire 3 Peaks in the morning and I've trained my arse off for it. Keep up the good work 👏👏👏

I can easily crash into ED mode when I count calories, so I’m trying to focus on eating whole, healthy foods and trusting how my body physically feels. It doesn’t feel good when I eat sugar, even though it tastes good!

the “- i ate it, i ate it” made me laugh out loud, definitely subscribing! (the rest of the video was incredibly useful too!)

Thank you for this vid, I love your “use what works for you, but don’t deny science” point of view. That’s helped me the most, follow science but use it as a tool, not as a replacement for what works for me.

I appreciate your realness. Eating sweets and fatty food is psychological and I appreciate you cutting the nonsense and calling it like it is. Thanks for what you do.

Agree! All the basics......... Healthy, simple habits and routines & enough sleep, & quality meals well timed, & effective stress management, & sustainable and balanced exercise, & solid and uplifting relationships Keep going!

I love your work. Funny smart and terrific down to earth advice. I want you as my gym buddy.

I find myself waiting for your next uploads now!

I laughed so hard at that intro! Another great video. ❤

Wasn’t expecting to see my Intermittent Fasting infographic in here! Love the videos Mark 👍

Was watching one of your previous videos where you mentioned that you thought you were going to marry an idiot..I laughed so hard that my wife came in and watched it with me. After that, she kept watching with me to the point where she reminded me of the fact that I only eat that bowl of fruit when she puts it in front of me. Yeah...she was right! I recognize a lot of things I still do and have to work on but hey...I'm almost 64 and am still running! I started running ( like you) when I had gained too much weight and really got into it. Ran the 2019 Boston Marathon and plan to ( some day) go beyond that. Thank you for your inspirational videos. Can't believe you don't have more subscribers....

excellent video thanks, made a lot of sense to me at least. great channel

Another video that I'd give two thumbs up, if that were possible. I can relate just about all of this... except the managing to keep the weight off for any length of time.

Great vid look forward to seeing the new motorcycle 👍👍🚴

Needed this today. My head's back in training mode at the mo but my diet needs attention. Love the shark analogy, that's me. Once I'm eating there's no stopping me. I can do extremes, (vegan, raw vegan, fasting, intermittent fasting etc) it's moderation I struggle with and especially when in training. It's one or the other, I just wish I could do both at once - I might even reach 'average' then 😄

Great Video, never thought about doing IF as a plan of action to control the calories. 💪🏼

Hahaha, your intros are excellent Mark, the comedic elements in the videos are always spot on! 😂👍

Great video thank you

The pilot joke was quality.

This is my struggle!! Every time I go for a run, I come home and turn into Homer Simpson. Mmmmm ... dooonuuuts!!

Hilarious right from the start. Couldn’t stop laughing for literally 60 seconds!

I'm glad you chose Turkey (where I am from :)) as holiday destination :) I hope you had a good time there. Greetings :)

Hey Mark, I'm really enjoying your videos and I'm learning a lot. Thank you. I would like to learn about using macros to optimise my nutrition. Can you cover this subject please, or, suggest any resources? Many thanks 😊 and enjoy your holiday.

Very good points about fasting and hanging ones hat on more than numbers

11.21pm best stop watching this turn my phone off and go to sleep then 😜 thanks mark , more useful strategies !

Thanks for the great content Mark, just ordered some of the love life green powder supplements to give them a try. Wondering about you giving us a video explaining the basics of supplements you use and why and what supplements, vitamins you have and haven't found help with your day to day life. I find even the love life suppliments website totally confusing with so many options and all of them saying they are good for you, a video explaining your pragmatic take on what the 'normal' person should take and why would be really helpful.

What I found beneficial was to eat my sweets 🍭 and candy 🍫 right after a meal. 🥘 This way I can still eat some sweets 🍬 that I enjoy, but I’m already full and will eat less. I also will get more stable blood 🩸 sugar as I don’t start snacking an hour after a meal. I invented this dessert 🍨 strategy after getting diagnosed with inherited diabetes 2. I asked myself what and how did people eat before the fat epidemic? They ate fewer meals. Treats was desserts 🍮. I also found some of the traditional bread spreads and found out that many of them are very low in fat and carbs and high in protein. So I’m eating them. Lost 6 kg so far, but I’m also on ozempic. Don’t know how much is the ozempic, but Ive been working out as I have always done and according to my smart weight I’m losing fat and not muscle. 💪. Usually on ozempic you lose muscle too. Have gone from size XL to now L in two months.

Enjoy the hols. Mark - and don't forget to bring the bubbly for celebrating the 100k!