Tag: fitness

There’s one question we get asked more than any other: “Is diet soda bad for me?”

People want to know if Diet Coke will make them fat and make them sick, or if it’s all just a bunch of hoopla about nothing.  

We help our clients navigate challenges with soda (diet or not) in our 1-on-1 Online Coaching Program, and we’re gonna tell you everything you need about diet soda below.

Should you be drinking diet soda? If so, how much? Let us help you decide!

Here’s what we’ll cover:

• Does drinking diet soda lead to weight gain?
• Will drinking diet soda make me crave actual sugar?
• Does my body process artificial sweeteners just like sugar? 
• Can drinking diet soda cause cancer? (Is aspartame or saccharin dangerous?)
• How many diet sodas can I have in a day? 
• Can you be addicted to diet soda?
• Is Diet Coke worse for you than regular Coke?
• Is drinking diet soda bad for weight loss? (Next steps)

Let’s get right to it!

Does Drinking Diet Soda Lead to Weight Gain?

Does drinking diet soda make you fat?

No, it does not.^[1] 

It would be super evil if it did, what with the whole “diet” thing and all.

Diet sodas utilize “high-intensity sweeteners” which is a fancy term for very-low-calorie (or zero-calorie) sugar substitutes:

• Acesulfame Potassium
• Advantame
• Aspartame
• Monk Fruit Extract 
• Neotame
• Saccharin
• Sucralose
• Stevia 

The FDA has approved these eight high-intensity sweeteners for human consumption.^[2] You’ll find them in all sorts of food products, not just diet drinks. 

Because high-intensity sweeteners are many times sweeter than table sugar, you can make a drink taste “sweet” without including any sugar at all. 

Most important, without the sugar, you’re skipping out on all the calories that come with it.

Weight loss depends on consuming fewer calories than you burn, so drinking Diet Coke compared to regular Coke can help tip the equation in favor of “weight loss.”

• 12 oz Diet Coke total calorie count: 0
• 12 oz Coca-Cola total calorie count: 150

If you’re trying to lose weight, but love fizzy carbonated and caffeinated beverages, the soda with fewer calories seems like a no-brainer.

“Steve, hold the phone here! Are you saying Diet Coke is okay to drink? I thought the sweeteners and chemicals in it were sketchy!?!”

The concern of drinking diet soda generally rests on three points:

1. Drinking diet soda will make you crave real sugar.
2. Your body processes high-intensity sweeteners just like actual sugar.
3. Artificial sweeteners (like aspartame) can make you sick or cause cancer.

We’ll hit each of these points with its own section below.

Before we continue, I need to make a strong caveat: most studies on diet soda treat all high-intensity sweeteners as one.^[3] This is concerning considering there are eight approved high-intensity sweeteners in use.

Does your body process all eight the same? 

Some early studies on various sweeteners do show our bodies process them differently.^[4]

More studies are being done on individual high-intensity sweeteners as we speak, so expect new information on the subject to unfold.

For now…

Will Drinking Diet Soda Make Me Crave Actual Sugar?

If you eat a bunch of sugary and sweet food regularly, your body can start to crave more of it.^[5]

In other words, consistently eating sugary foods in the afternoon can result in an urge for sweets after lunch. 

These cravings can make it difficult to turn down the bowl of M&M’s as you pass Debra’s desk (She’s even got the peanut kind!).

The question becomes, do the high-intensity sweeteners found in diet soda make us crave sugary foods?

The research on this isn’t clear: 

• Studies done on rats have shown a positive correlation between high-intensity sweeteners and sugar cravings.^[6]
• A 2019 meta-analysis found two studies where aspartame was added directly to the diets of humans. The result? Those who consumed the high-intensity sweeteners found their sugar craving to be LOWER.^[7]

There might be something to the thought that drinking a Diet Coke can help satisfy the sugar craving.

As long as you remember: “correlation doesn’t prove causation!” 

Anecdotally, many of our coaching clients claim that grabbing a diet soda helps them from drinking the regular sugar-filled version. This can be really important, because “cravings” are one of the top issues facing most of our clients.

Which is why we work closely to identify possible food addictions in our 1-on-1 Online Coaching Program, so we can start to work through them together. Our strategy is to take it slow, to make small changes to alter these cravings. Over time, this is the best way to see real progress. 

If you’d like to learn how we can help battle sugar cravings, click below:

No shame, no guilt, just results! Learn about Nerd Fitness Coaching:

Does My Body Process Artificial Sweeteners Just like Sugar?

Another concern of drinking diet soda rests on the idea that your body processes high-intensity sweeteners as it would normal sugar.

The argument states that these sweeteners are so sweet that they fool your body into thinking it’s consuming actual sugar. 

After drinking diet soda, your body responds as it would after consuming normal table sugar: by dumping out insulin. This slows down the fat-burning process.

That’s the gist of it, more or less.

Is it true?

Do high-intensity sweeteners trick our bodies into releasing hormones (insulin)?

Again, the studies on this are mixed:

• The high-intensity sweeteners sucralose and saccharin were both shown to provide a small insulin response in men.^[8] 
• Aspartame does not appear to elicit the same hormone response.^[9] 

Verdict?

This isn’t a HUGE deal. Of all the things to worry about with regards to weight loss or getting healthy, this doesn’t hold the top spot on the list.

While hormones do play a role in weight loss, the main determining factor will always be an energy balance (calories in vs. calories out).

Since most diet sodas have next to zero calories, I’d say the insulin response of high-intensity sweeteners isn’t that important for your weight loss journey.

There are far better targets in the quest to eat healthy, like eating lots of vegetables and eating enough protein at every meal.

Can Drinking Diet Soda Cause Cancer? (Is Aspartame or Saccharin Dangerous?)

The other concern people have about diet soda is that it will cause cancer and kill them and everyone they know.

A little hyperbolic perhaps, but…

Should we be worried about the ingredients of diet soda causing us harm?

Some history is in order:

In the 70s a high-intensity sweetener (saccharin) was shown to give rats cancer.^[10] People flipped out and actually banned saccharin in America, although it’s since been reintroduced.

Why the reintroduction? 

Because no cancer link has ever been shown for the human consumption of saccharin. And folks have looked.^[11] A lot.^[12] 

Not everything that is cancerous to rats is harmful to people, and vice versa. 

Plus, you would have to drink 800 cans of diet soda to get to the levels of saccharin given to the rats in the study.

Even an all-night binge of Call of Duty would only put a small fraction of a dent in that.

How about aspartame or any of these other high-intensity sweeteners…

Are they sketchy?

Earlier I stated the FDA, the United States’ regulation agency, approved eight high-intensity sweeteners.

They aren’t the only agency that has done so. Australia, the EU, Japan, and Canada have all reviewed and approved these sweeteners.^[13] They did so after a thorough investigation. 

So it’s safe to say that high-intensity sweeteners are okay to be used in a reasonable amount.

This brings up the question…

How Many Diet Sodas Can I Have in a Day?

While the sweeteners in diet soda have been approved safe for human consumption, there is a limit to this approval.^[14] But I won’t make you pore over charts and do the math…I’ll do that for you.

What’s the number of 12-ounce diet sodas deemed safe in a day?

18.

Which is A LOT of diet soda. 

However, it should be noted that diet soda is not the only place high-intensity sweeteners are found. 

Many other food products utilize these sweeteners to cut back on sugar and calories. So keep an eye on protein bars, yogurts, baked goods, etc, for hidden high-intensity sweeteners.

The other concern with drinking lots of diet soda would be the caffeine. Caffeine in moderate amounts is fine, but if you go overboard you could increase your anxiety and interfere with your sleep.^[15] 

There’s about half the caffeine in Diet Coke versus a regular cup of coffee, which is still a decent amount. 

If you have trouble sleeping at night, consider how late in the day you’re having your last can of soda. Perhaps install a 2pm “caffeine cutoff” if you find yourself tossing and turning at night. 

Another problem with diet soda: most of them contain exactly zero nutrients. It’s water, some kind of sweetener (sugar or not), flavoring, coloring, and carbonation.

Drinks like coffee and tea actually have some antioxidants present, so you might be getting some benefits with these caffeinated drinks.^[16] 

If you find yourself drinking lots of diet soda, consider mixing in some coffee or tea as a partial replacement. 

Sparkling water might help with the switch too, if you love those fizzy bubbles.

At this point, we should note that stopping diet soda consumption might be easier said than done.

Can You Be Addicted to Diet Soda?

The Coca-Cola Company hires folks to find the perfect combination of:

• Carbonation. The bubbles actually burn your tongue a little, which provides a pleasurable experience. Kind of like a good hot sauce. 
• Sweeteners. Sure, it isn’t sugar, but your brain likes them just the same.
• Caffeine. The jolt from caffeine will provide you a boost and raise your dopamine levels. The brain likes this.
• Flavor. After drinking Diet Coke for some time, your brain will start to associate the flavors with carbonation, sweeteners, and caffeine. Which will make you start craving the flavor of Diet Coke. This is probably part of the reason people become brand loyal to particular diet beverages. 

How do you know if you have an addiction? If you find yourself approaching our 18 can a day safety limit, that’s definitely a sign. 

Another would be if you find diet soda interfering with your life (not sleeping after drinking Diet Coke all evening).

You don’t have to go cold turkey on this one: 

• If you normally drink six cans of diet soda a day, try five.
• After a month or so of this, try four.

This is the exact strategy we follow with our 1-on-1 Online Coaching clients, and it’s the most likely to succeed. 

Small changes over time are the ticket to permanent success.

Having trouble building healthy habits? Have a Nerd Fitness Coach guide your fitness journey instead!

Is Diet Coke Worse for You Than Regular Coke?

Before you use this article as justification to start drinking a six-pack of Diet Coke a day, let’s talk about some other possible concerns.

We’ve talked about all the mechanisms in diet soda that can make it unhealthy (high-intensity sweeteners, caffeine, etc). My conclusion is that these factors are likely overblown.

However, we should acknowledge that drinking diet soda can often be linked to health issues:

• Despite diet sodas containing low to zero calories, drinking them is correlated with obesity.^[18] Is this just because people who are overweight are more likely to consume a “diet” drink? We don’t know.
• Diet soda consumption has been associated with kidney disease.^[19] Is this because of the high phosphorus content of diet soda, or because people who drink soda likely have a poorer diet than those who don’t? This has still yet to be answered.
• Soda, even the diet version, isn’t great for your teeth.^[20] Diet sodas are acidic, leading to the erosion of tooth enamel. Although to be fair, this study found the acids in orange juice more corrosive than Diet Coke.^[21]

There’s an important point here: drinking regular soda is also linked to kidney disease, teeth erosion, and obesity. Even more so those last two points (because of all the sugar and calories).^[22] 

So the concerns of drinking diet soda would also be found in drinking regular soda…even more so.

Drinking Diet Coke may be the lesser of two evils here. 

Is Drinking Diet Soda Bad for Weight Loss? (Next Steps)

If you’re starting your weight loss journey and wondering where diet soda fits into the picture, I want you to know I’m proud of you.

You’re starting to ask questions and you’re looking for answers. This is a great first step.

If you’re trying to lose weight and currently drinking regular soda, the switch to diet would be a good move. 

You’re gonna consume fewer calories that way, critical for weight loss.

This is why one of our top recommendations to our coaching clients is to cut back on sugary drinks. 

However, if you currently drink diet soda and are trying to lose weight, there might be some better targets to shoot for:

• Make sure every meal has a solid protein source.
• Try to add some vegetables to your plate.
• Get comfortable in the kitchen and experiment with making your own meals. 

These are far more important than an occasional Diet Coke here and there.

If you find yourself firing on all cylinders (you eat well, you strength train, you get lots of sleep), then maybe consider replacing diet soda with tea, coffee, or carbonated water. There are enough unanswered questions on consuming diet soda to warrant the switch. 

The most important thing you can do now? Commit to a change:

• One less regular soda a day
• One less Diet Coke a day
• A daily walk first thing in the morning

Pick something you can track. Something with a clear “yes or no” that you can reflect on at the end of the day.

This will help you start your weight loss journey.

Want some help getting going? A little nudge out the door?

Okay, but only because you’ve been nice this whole time:

#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

#2) If you want an exact blueprint leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

It’ll also provide a step-by-step plan from moving away from regular sodar, perhaps to a diet version or even tea.

Try your free trial right here:

#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Alright, I think that just about does it for me.

Now, your turn!

What are your experiences with diet soda? 

Did you use them as a tool to help you lose weight? 

Or did you struggle with weight loss until finally dropping diet soda out of your daily consumption as well?

Share your story in the comments!

-Steve

PS –

Check out the rest of our sustainable weight loss content:

• 5 Rules of Weight Loss
• Which Diet is Right for Me?
• Start Eating Healthy Without Being Miserable

PSS: I want to give a hat-tip to Precision Nutrition, whose fascinating article served as the inspiration for this post. 

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Photo source: Corrie Miracle: Diet Coke, Zeyus Media: Sugar Spoon, Stavos: Scientist, Emmi: Gollum, Sarah Korf: nutritional information, Ryan Hyde: Water, Mike Mozart: Diet Coke, Laura Lewis: mirror, Mike Mozart: Diet Coke

 

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Let’s get you up and rolling on a bicycle! 

Whether you’re using it for exercise or transportation, biking is a great way to stay active and explore the world around you.

That’s why we encourage it in our Online Coaching Program when we discuss fun exercises! 

Want to train in a way that doesn’t suck? Learn more about NF Coaching!

Here’s what we’ll cover in today’s guide:

• What are the benefits of cycling?
• The 6 different types of cyclists
• How to buy a bike
• How to set up your bicycle
• What gear to purchase for biking
• What to bring on your bike ride
• How to ride a bike
• How to improve your bike riding skills
• Bike riding etiquette for newbies
• It’s time to hit the road (Next steps)

Let’s roll!

What Are the Benefits of Cycling?

There are a lot of excellent reasons to take up riding bikes:

1. It’s a great and healthy way to move from point A to point B.
2. It’s free – no gas to put in, no parking spaces to pay for.
3. It’s low impact on your body. There are no jarring-impact moments like with running.
4. It’s a great place to start with exercise. Sit on bike. Pedal. Done.
5. It’s fun!

Cycling has a magical ability to be whatever the rider wants it to be. 

Fun, challenging, scary, romantic, social, silly… you name it and there’s a type of cycling for it. You can even change what type you are doing to suit your mood on any given day, which is why most avid cyclists end up with several different bikes.

Some Rebels in the NF Coaching Program have even used cycling as a tool to help them get in shape, as demonstrated by Kyle here:

Note: Kyle also switched up his diet for his result.

The world can use more cyclists, so I’m stoked you’re interested in getting started. 

The 6 Different Types of Cyclists

Let’s spend a few minutes thinking about what type of rider you’d like to be.

The below list is not mutually exclusive, mind you. You can flip back and forth, contradict yourself, or mix and match them to suit your own needs.

#1) Mountain Biker

No one loves the outdoors as much as these guys do. If you’d rather ditch the pavement for a trail, mountain biking may be for you.

#2) Roadie

As the name would suggest, these riders are going to be found pedaling down your street. They often wear bright colors to make them easily seen by commuters. If you go this route, you can pretend like you have a sweet superhero costume to wear!

You can take this idea too far. 

 #3) Track 

Track cycling is a racing sport where riders zoom around a velodrome. If you’re a beginner, this is probably too advanced for you, but something to think about as you gain more cycling experience. 

#4) Triathlete

A triathlon is a multisport race where participants run, swim, and bike their way to the finish line. They’re not a bad event to train for since you have to condition yourself for a few different sports.

There are many triathlon events designed for beginners, some of which you can check out right here. 

#5) BMXer

Generally when people do lots of tricks on their bike, it’s a BMX bike. 

BMX is an abbreviation for bicycle motocross or bike motocross. BMX bikes were originally modeled after dirtbikes (minus the engine).

They’re popular with kids, but also good for adults who are looking to perform a stunt or two. 

#6) Casual Rider

This is, in my opinion, the easiest way to get started. Just do whatever you want to on a bike and enjoy yourself in the process. 

Sounds simple, right? It is!

How to Buy a Bike

Truth be told, the best bike for you to buy is whatever one you like the best.

I think it’s wise to get a bike shop’s help in buying a bike that fits you. Even though you can adjust your bicycle to fit (more on this next section), it could still be potentially too large or small. Here’s how to find a bike shop in your area.

If you are going to select a bike on your own, you’ll want to consider its height:

1. If the bike has a horizontal tube, you should have about one to two-inch clearance from your crotch to the top tube, when standing over the bike.
2. If the bike has a sloping top tube, you’ll want at least two-inch clearance.

Shown here from REI’s guide to bike fitting:

Now, bikes do cost money. Expect to spend a few hundred bucks minimum at your bike shop. You don’t have to spend thousands, but you’ll have more fun on a decent bike than a heavy, crappy one from a department store.

If you must buy as cheaply as possible, in my opinion, most people are best served with a steel-framed 80’s road bike. They’re cheap, nearly indestructible, and easy to find on Craigslist.

Don’t be afraid to make counter offers and haggle a bit. 

You can also search the bike on Bicycle Blue Book to make sure you’re getting a fair deal. 

If you do buy a used road bike, steer away from 27” wheels, since 26” have become standard and will be easier to replace.  

Lots of people get mountain bikes for their first bike, and I think it’s a mistake unless you plan on riding through dirt. They are heavy and slow because they’re meant for trail riding on mountains.

There’s also a cheaper bike option called bikesdirect.com. They sell off-brand frames with name-brand components, and seem to have good customer service.

Remember: get the bike you like. If you like it you’ll ride it. Keep that in mind as you’re reading the flame wars and conflicting advice. After all, it’s just bikes. It ain’t rocket surgery.

How to Setup Your Bicycle

While a professional at a bike shop can be a lifesaver when it comes to proper setup, you can totally do it yourself too.

#1) Saddle Height

A “good enough” way to determine proper seat height is the heel-to-pedal method. It might help to have someone hold your bike while doing this.

Take a seat, then have one pedal go completely down in the six o’clock position. Your knee should be completely straight here when making contact to this low pedal. 

If your knee is bent, you need to increase the saddle height. If you lose contact with the pedal, lower your seat. 

#2) Saddle Angle

For the most part, you’re going to want your seat angled so it’s parallel to the ground. Try this first, then you can adjust it slightly if you find different positions more comfortable. 

#3) Handlebar Reach

While handlebar reach can be a bit more personal, in general you don’t want to strain yourself to control the bike. 

When seated, you should easily be able to reach the brakes and shifters. Your elbows should have a slight bend, not locked. Adjust your seat first, get that dialed in, then adjust the bars themselves for your ideal setting.

What Gear to Purchase for Biking

After initially purchasing a bike, there are a few other things you should consider. 

#1) Helmet – In my opinion, it is imperative to own and wear a helmet when cycling. I don’t think it should be a law that everyone has to, but I think everyone should of his own volition anyway.

What kind of helmet should you buy? Giro, Bell, and Specialized all make good helmets. Try a few on and get a bike shop’s help with how it should fit.

#2) U-Lock – One of the most awesome things about riding bikes to get places is that you don’t have to park a car. You can just ride right up to the place, lock your bike, and go inside. You will need a lock if you’d like your bike to be there when you come out, though. Read up on locking strategy here.

#3) Blinky Lights – Get yourself a good set of blinky lights for your bike. 

I like the Blackburn Flea set, but also own the Spok LED light set, and the Planet Bike Superflash rear light. All are fine choices.

Outside has the unmitigated gaul of getting dark without our consent. It’s wise to have lights in these cases, so that you can be as visible as possible on the roadway.

#4) Clippy Shoes – If you’re going to ride often, eventually it’s wise to switch to clipless pedals and shoes. If you’re worried that they’ll make you fall over, rest assured. You will definitely fall over in them at least once. It’s called a zero-mile-per-hour fall, and it’s a rite of passage. It’s also completely worth it.

#5) Lycra – If you’re doing any amount of riding at all, I recommend getting yourself a pair of bibs. Cycling shorts are nice too (they both have a chamois) but bib shorts are the ultimate in comfort.

What to Bring on Your Bike Ride

When setting off on a ride, carry these things: 

• A spare tube
• Tire levers 
• A CO2 inflate 
• A Master Link 
• A spare cylinder of CO2
• $20

Everything except the tube fits nicely into a little canvas bag that can slip into a center jersey pocket, which eliminates the need for a seat bag, which has a tendency to fall apart after a few hundred miles.

Don’t buy an expensive bike tool to carry on your rides. Any repair you can’t do with the above kit is a ride ender. Take a cab with the $20 instead and spend your tool budget on nice tools to keep at home if you want to wrench on your bike.

Also don’t buy a frame pump or mini pump – they don’t work well at all.  Get a floor pump for home and carry CO2 with you.

How to Ride a Bike

1. Turn pedals.
2. Don’t hit anything or fall off.

Kidding.

Here’s exactly how to ride a bike:

Let’s explain some more tips for smooth bike riding:

#1) Use your rear brake to check your speed and your front one only if you really want to stop. If you grab a handful of front brake on a modern bike it might become a catapult.

#2) Remember when I said clippy shoes were worth it? It’s because they allow you to apply power throughout the whole revolution of the pedal, and to use your whole leg and butt to apply said power. They’re awesome.

#3) Keep in mind also that it’s more efficient to spin than to mash. This means that you’ll be able to deliver more power for longer if you ride in a smaller, easier gear at a higher cadence (RPM) than in a bigger, harder gear at a slower cadence. The ideal cadence is said to be 90rpm or so, which is the exact tempo of Cake’s song The Distance. 

One foot should make a revolution for each beat of the song, or in other words, your foot is a quarter note. Your other foot will be offset, of course, so as a pair your feet will play eighth notes. And you didn’t even know you were a musician!

#4) Your body should be pretty much still when you’re riding. Your knees should be in line between your hip and ankle, not out as if you’re trying to climb a pole:

How to Improve Your Bike Riding Skills

Cycling is beautiful and amazing, but the best cycling is also social.

Having some friends who are into it will help keep you into it. Mind you, it is ten buh-jillion times easier to meet people who already like things you want to do than to convert people you already like into doing something new. 

So, go do your local group ride. There’s guaranteed to be a beginner one near you that runs out of a bike shop. Ask at the bike shop once you feel comfortable returning. 

Yay for socializing!

You can also check out Meetup for a riding group. 

Bike Riding Etiquette for Newbies

There’s a tendency for new riders to want to express their liberation from the metal cage of the automobile through a certain free-spirited attitude toward traffic laws.

Please don’t do this.

Whatever we do while riding in traffic will be remembered by every driver who sees us and counted either for or against cycling as a whole in that driver’s mind.

Many new riders adopted a Me-Vs-Cars attitude, and it’s always a mistake. 

Figure out what the laws regarding cyclists on the road are in your area and follow them always!  Google “bicycling laws + [ your state ]”

You’ll also have a much easier time in traffic when you ride like traffic.

It’s Time to Hit the Road (Next Steps)

Above all, remember that cycling is a fun, social activity.

Wave to other riders. Say hello to them when you pass them. They’re nice folks! Well, except “serious” roadies, of course, but only other roadies listen to them!

Okay, that’s about it for this guide.

Find a bike, wear a helmet, and get ready to roll:

If you want to continue your journey with Nerd Fitness, there are three great options for you. 

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our Online Coaching Program! 

Some of our clients are avid cyclists and their coaches design workouts around their biking schedule:

Our coaching program changes lives. Learn how!

Option #2) If you’re looking for fun way to stay active, check out NF Journey. Our fun habit-building app helps you move more frequently, eat healthier, and level up your life (literally).

We assign fun missions daily to get you to exercise in a way that doesn’t feel like exercise…because it’ll feel like a side quest instead.

Try your free trial (no credit card needed) right here:

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.

Have fun out there, and ride safe, cycling friend!

-Steve

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photo, photo, photo, photo, photo, photo, photo, photo, photo, photo, photo, photo, photo

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Before you step foot in the great outdoors, read this guide!

There’s nothing more embarrassing than a city slicker getting lost in the woods, so let’s make sure you know where you’re going, what to wear, and what to bring.

That way your first hike will be fun, adventurous, and more importantly safe!

Today we will cover:

• How Do I Find Hiking Trails Near Me? (How to Start Hiking)
• What Shoes Do I Wear Hiking? (Proper Footwear)
• What Do I Wear While Hiking? (Clothing)
• How Much Water Should I Bring on My Hike?
• What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
• What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
• 7 Hiking Tips for Beginners.

I’m happy you’re excited about hiking and I can’t wait for you to get started!

I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I can’t help but think of Tolkien’s Middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!

Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds:

By the end of today’s post, my goal is to have you pick a trail, pick a date, and identify a fella or gal to join your fellowship (galship?).

Before we jump in, are you here because you’re learning to hike to lose weight? Did you hear it’s a fun way to exercise and get your body moving?

If so, you’ve come to the right place!

As I mentioned, some clients in our uber-popular 1-on-1 Online Coaching Program used hiking as part of their weight loss training. These folks would rather head outside than jump on a treadmill, and our coaches designed a program so they could do just that!

Here’s how it works: your NF Coach will build a custom workout plan based on your experience level and goals. Training to climb up a literal mountain? Maybe you need to get rid of an old ring? We’ll create a plan to get you to the top!

Start working out in a fun way you enjoy!

Alright, let’s get you hiking!

How Do I Find Hiking Trails Near Me? (How to Start Hiking)

When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time. 

Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.

If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.

Although hiking can be an epic undertaking, it doesn’t need to be!

A hike also can be super simple and fun:

1. A quick jaunt (such a great word, right?) around your local park after work.
2. Exploring the woods behind your house with your kids on a Saturday morning.
3. A half-day hike with your friends on a fun nature trail.
4. A full day or overnight hike that also includes camping.

Here’s my definition for hiking: A person (or halfing, or self-aware robot) exploring their surroundings and their feet are on the actual ground. Like, dirt. And grass.

Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.

What matters is that you go outside and do something you wouldn’t have done otherwise.

Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.

If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to some strenuous activity.

You get to pick your speed and difficulty, and you can always find the right amount of challenge for you.

HIKING 101: 5 STEPS TO PLAN OUT YOUR ADVENTURE

1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring an extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.

However, if you DID want to “walk to Mordor,” I got you covered there too. You’re welcome!

2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me.  However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.

3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight-hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”

Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.

4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!

Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not overcomplicate this step. Just get started.

Ask your active, adventurous friends or coworkers if they know any good spots.

The world is FULL of hiking trails and awesomeness – you just need to know where to look.

5) Regardless of where you are going, let somebody else know where and when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.

We don’t want to hear about any 127 Hours^[1] stories on NF…that would make playing video games way more difficult.

You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.

So right now, you should have answers to the following questions:

1. How much time you can dedicate to hiking.
2. Who you will be hiking with.
3. Your level of experience
4. Using AllTrails.com or GoogleMaps to pick your hiking location.
5. Who you will tell about your hiking experience.
6. How much XP will I earn by doing this?

That last point is about our fun new habit-building app, which allows you to level up (literally) by going on walks or hikes.

You can try it for free right here:

What Shoes Do I Wear Hiking? (Proper Footwear)

This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!

Wait, don’t do that.

I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.

WHAT SHOES SHOULD I WEAR TO HIKE IN?

We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here.

We at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.

Just don’t let a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy-paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!

Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear options keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.

Okay, let’s look at our feet. 

Now that we’ve done that, let’s look at some shoe options:

LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have a good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.

Here are my favorite options if you are in the market for some new basic walking/hiking shoes:

1. Merrell Vent Hiking Shoe
2. Merrell Trail Glove 4 (Men) – I have the blue ones. They rock.
3. Merrell Trail Glove 4 (women)

Oh, what’s that? “Steve, I don’t have hiking shoes! Is this the end of the world?”

Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike. If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip you need to get over them.

LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.

“Why boots over shoes, Steve?” 

Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.

REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.

My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.

WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.

These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!

If you’re in the market for buying new boots, this quick video is a good primer:

WHAT SOCKS SHOULD YOU WEAR?

If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.

Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.

Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:

1. Weather! Are you hiking in the forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions?
2. Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement.
3. Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising.
4. What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show!

Here’s Switchback Travel’s best hiking socks of 2018, and here’s a great article from Art of Manliness on proper feet care after a hike or ruck! 

What Do I Wear While Hiking? (Clothing)

SHOULD I WEAR PANTS OR SHORTS?

Pro tip: Don’t go pantless through the wilderness. I cannot stress this enough.

The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.

Jeans? Ehhhhh. Sure. ONLY if it’s going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.

I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly lightweight, dry quickly, and can transform from pants to shorts in mere seconds!

Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. ^[2]

WHAT TYPE OF SHIRT SHOULD I WEAR? 

My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.

If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.

If you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your backyard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!

SHOULD I BRING A JACKET?

I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.

Don’t go out of your way to buy a new jacket if you have a decent windbreaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.

Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.

SHOULD I WEAR A HAT?

You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.

The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.

The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.

WHAT KIND OF BACKPACK SHOULD I BRING?

Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.

So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and comfier it is, the better.

Multi-day hikes where you’re living out of your bag, packing up, and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.

If you have the means and the time, and you’re planning to go on certain hikes, go to an outdoor specialty store, speak with a professional, and get fitted for your body type and the type of hike you’re doing!

THE MORAL OF THE STORY: VERSATILITY

If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.

If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.

Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have

Just get started.

BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING! 

In your head you should be saying, “Steve how can you read my mind?!

I just decided:

1. I’d hike in my current gym sneakers.
2. I have a pair of gardening pants and tall socks I can wear.
3. I have a floppy hat.

I feel like I’m good to go!”

Perfect.

How Much Water Should I Bring On My Hike?

If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.

“How much water should I be drinking on my hike, Steve?”

Great question. I knew you were smart from the moment you started reading this article.

You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.

FAVORITE WATER CONTAINERS:

I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have.  Just make sure you bring enough water with you to keep you hydrated through your adventure.

Going on longer hikes?

Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.

Not only that but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.

Hangovers + early morning hikes – water = bad news bears.

What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)

If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.

Here’s what I’d recommend you bring with you on your adventure:

1. Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
2. Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
3. First aid kit – Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyway – and then you’ll know exactly where everything is!).
4. Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
5. Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
6. Cellphone – a phone can help bail you out in case of an emergency, and if you have a smartphone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).

If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.

What Food Should I Bring Hiking? What Should I Eat on a Day Hike?

FOOD!

You know, the stuff that keeps us alive.

The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!

Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:

1. Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is Trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10-minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”
2. Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Just be careful with dried fruit, because it can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy! It’s something we explore in-depth in our guide “Is Fruit Healthy?“
3. Beef jerky! Make your own or go with some high-quality store-bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.

What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.

If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.

More food advice here:

Primal Trail Food

A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.

If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!

A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.

You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously, if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.

Seven Hiking Tips for Beginners

1. KNOW THE LOCAL WILDLIFE! Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also, watch out for wild ostriches.
2. CLEAN UP, CHECK FOR TICKS – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
3. AIM FOR THE HIGH GROUND – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
4. URBAN HIKING – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google Maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench, and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
5. KEEP TRACK OF IT – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
6. GEOCACHING – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it as a real-life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
7. GIVE A HOOT, DON’T POLLUTE – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!

Not all those who wander are lost (sTART hIKING tODAY)

This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us. 

Here are a few other resources on hiking if you want more information.  Feel free to let me know more in the comments:

1. Tips for Primal/Paleo Hiking
2. Hiking Emergencies on Art of Manliness
3. American Hiking Society

I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!

Get some great snacks, strap on your shoes, grab a friend, and go explore.

I’d love to hear from you about the place you’re going hiking this weekend.

Leave a comment below and let me know:

1. Where you’re going.
2. When you’re going.
3. And what you’re most excited about!
4. Promise that you won’t hike pants-less.
5. Any tips you have for your fellow hikers.

-Steve

PS: Still unsure if you’ll be ready for your big hike? I’ll again remind you of our 1-on-1 Online Coaching Program. We have clients who successfully used the program to train for hiking up large mountains, and we’d love to see if we can help you too!

PPS: If Coaching ain’t your bag, you can always use our new app to jumpstart your new adventures!

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photo credit: 77krc Mixed Nuts

All other photos from my Photostream

 

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