Fix your nutrition in 6 easy steps!
Simple, crazy effective ways to clean up your nutrition, without giving up anything!
1) Eat whole foods
Make sure 80% of your calorie intake is from unprocessed foods.
That ensures you are eating nutrient dense foods that will be more filling and have less calories than processed varieties
And, it also gives you enough to leeway to enjoy a meal out with friends, or the odd bit of toast, pasta etc, just not with every meal
2) Prioritise protein
Protein is important, it helps maintain muscle mass, which keeps metabolism up while losing weight and is also really filling
Think eating a steak vs eating a bowl of pasta, one is easy to overeat, one is not
3) Veggies with every meal
This ones simple, at least 1 fist of veggies with breakfast lunch and dinner, 2 fists for professionals 👊
4) Slow down
Eat slowly! If you did one thing from this list to guarantee results, it would be this!
It takes around 15 minutes for the signals to go from your stomach to brain to tell you that you’re full
If you finish your meal in 5, go back for seconds and finish that…
You can see why that’s a problem, you want to stop at satisfied, 80% full and not 100% full for most meals
5) Fats are not the enemy
Fats don’t make you fat
Fats are essential for a huge list of functions
Prioritise less processed fats such as olive oil, avocados, nuts and coconut oil
6) Eat with intention, not emotion
Foods aren’t good or bad, they either move you towards, or away from your goals
Eating cake at your partners birthday isn’t “bad”
Any excess calories are more than offset by the social connection with friends and family and celebrating the joy they bring
The other side of eating with emotion is using food to make you feel better, this can be a slippery slope
However, it doesn’t have to be the end of the world
Simply writing at a list of empowering alternatives and keeping that list stuck to the fridge or pantry can help you fight the urge when it comes on
Another one is to set a timer for 5 minutes on your phone
Every time you feel an emotional trigger, set the timer, if you still feel like eating when the timer is up, eat
If not, move on.
Sometimes all you need is a little space to allow the emotions to pass by, as they always do, before getting on with your life