25 INSANELY Helpful Nutrition Fat-Loss Tips
On November 5th we will be opening our Fall Nutrition Coaching Program.
We cannot wait to get started!
To kick things off, we've created a list of 25 INSANELY helpful nutrition tips for fat-loss!
1) Remove junk food from home
Having junk food present, even if it is not intended for you, is more likely to be eaten by you -- especially when you're hungry!
As the saying goes "out of sight, out of mind".
If it's in your house, you or someone you love are going to eat it.
Replace these foods with more nutritious foods that will keep you satisfied. Foods like nuts, seeds, greek yogurt, veggies & hummus all make great snacks.
2) Eat protein at every meal/snack
Having a protein at every meal is a great way to help you build muscle, regulate blood sugar levels and keep you feeling full, longer.
This is a great way to keep you from overeating.
Stick to non-processed, protein sources like eggs, chicken, turkey, fish and greek yogurt.
3) Eliminate caffeine intake after 12pm
Sleep is incredibly important for fat loss, strength, and recovery. Drinking caffeine throughout the evening is only going to delay or disrupt your sleep, elevate stress hormones and hinder weight loss. In fact, this spiral of elevated stress hormones and lack of sleep actually promotes you to store fat.
Instead of reaching for another coffee, increase your water intake or switch to green-tea.
4) Drink more water
You may have heard that our bodies are 60% water. Why does this matter?
Water is crucial for keeping many of our bodily functions working properly. Being properly hydrated improves our energy, performance, cognitive, and immune function.
How does this effect fat loss?
First, drinking more water helps us feel more full, preventing us from over eating.
Secondly, when we drink more water, we are less likely to drink other, high-sugar, high-calorie drinks.
And finally proper hydration is a huge part of your workout success. Being hydrated allows you to push harder and longer during you workouts!
So, how much water?
Start by aiming for 8-10 cups of water per day.
To keep it easy, have a water with you throughout the day.
Looking to mix up your water intake? Add cut up fruits or vegetables to your water or try a seltzer water.
5) Plan meals for the week
Failing to prepare, is preparing to fail.
If you leave yourself in situations where you are scrambling to pack a lunch or grabbing absolutely anything (or nothing) as you run out the door for your day, you are going to be grabbing bad food.
Or you will be grabbing no food at all which is setting yourself up to starve at work or need to purchase fast-food for the easiest option.
Instead, prepare meals for the week in portioned containers that make for quick grab n' go options that are healthy.
Plan your dinners, that way when you get home from a busy day you already have dinner ready to go and are not left with only unhealthy options. Crockpots are a great solution to this problem!
6) Cook in bulk
This goes off #5. Always cook extra of your home cooked meals as this makes meal prep easy throughout the week. Make big, healthy batches of food like chili, stir fry or casseroles on Sunday and have yourself a week's worth of lunches.
7) Stop eating when 80% full
Portion sizes in America today are at an all-time high.
What used to feed 2 or 3 people is now overfeeding one.
To avoid taking in too many calories at your next meal, especially when you eat out, is to be mindful about how full you feel.
Instead of eating until the plate is clean, stop eating when you feel about 80% full.
8) Eat slowly
Did you know simply eating slower would help you shred fat?
The first reason to slow down when you're eating is it gives your body time to recognize that you're full.
On average, it takes us 20 minutes to recognize we're full.
Many times, we're done eating before we even begin to receive fullness cues.
Slowing down your eating will keep you from overeating.
Secondly, eating slowly will improve digestion.
This means you will better absorb and use the foods that help burn fat and fuel your day.
Finally, eating slowly will simply help you eat less.
Research has shown that eating slower will help you eat less total calories per meal and feel more full, longer.
9) Set goals (short and long term)
This could be the most important tip of all.
Too many of us, want or wish things to happen but aren't specific enough about their goals to actually make things happen. This leads us drifting through life without an action plan. Setting goals is a fantastic way to keep you focused and accountable to what you want.
Goals must be:
Make sure your goals aren't something broad like "I want to eat more vegetables". Instead, pick something more specific like ‘I will eat vegetables with 2 meals/day’. This will push you to take targeted action towards that goal.
Writing them down creates an unbelievable amount of accountability. Seeing it everyday keeps it in mind and you focused on the mission.
Have a timeline
Set a deadline for your short and long term goals. Instead of saying "I want to lose 10lbs" with no time limit, try "I want to lose 10lbs in 8 weeks". This will help you stay focused and keep you taking targeted steps towards your goals.
Make sure you can track your progress with measurable goals. Putting a number or measurement on a goal will make it easier to track. This will help you see if the action plan you are taking is working or if you need to change things up.
These must be your goals. Not your spouse’s or friend's. When they are yours they are much more likely to become a reality.
10) Have a support system
There is nothing like having a team beside you to help you reach your fitness and nutrition goals.
We see it everyday at Dynamic within our group training programs.
It is amazing what can happen with the encouragement and support of others.
When it comes to changing your nutrition, having a group or individual there to support and hold you accountable goes such a long way to helping you stay committed.
On the flip side, an unsupportive spouse or friend can really derail your progress.
11) Hire a nutrition coach
Too many people try to improve their nutrition on their own.
Nowadays there is so much information and gimmicks that it's becoming harder and harder to figure out what is good information and just good marketing.
This is where a coach can come in to provide you with the right knowledge and steps to help clear the confusion and get you on your way to the healthiest and happiest you!
12) Eat the right foods before your workouts
Supporting your exercise with proper nutrition is crucial for a leaner, stronger you.
Fueling your body with junk or not enough food is a recipe for a bad workout and bad results.
Eating the right foods will give you the energy to support your workouts and allow you to push harder and longer, leading to incredible results!
Everything you need to know about what to eat before your workout can be found HERE!
13) Eat the right foods after your workouts
One of the most important meals you can have is after your workouts.
Having the right foods when you're done training is crucial for improving recovery and soreness and allowing you to build muscle, burn fat, and get ready for your next workout!
Eating a heavy meal is not always ideal for everyone after a tough workout. Smoothies can be a great option instead. Many people find this easier to handle after a workout as they are cool and refreshing.
The liquid form of carbohydrates and protein allows you to absorb the nutrients much quicker than a whole meal, speeding up the recovery process. This can be easier to prepare as well.
14) Make more meals at home
Cooking more at home will help you eat more real, nutritious foods.
Not only that but it will allow you to see what exactly is in the foods you are eating as many packages and foods from restaurants are full of high-calorie additives.
Their goal is to make the food taste as good as possible by adding fat, sugar, and salt.
This mean excess calories and weight gain for you.
Cooking at home is a great way to get the family involved as well!
15) Drink protein smoothies
Protein smoothies are one of the best and quickest ways to get in a ton of good nutrients. Combining the right ingredients will give you a great amount of vitamins, minerals, protein and energy!
1-2 scoops of protein powder
Handful of frozen strawberries
Handful of fresh spinach
Tbsp. of shredded coconut
Unsweetened almond milk
Blend and enjoy
Build your own protein smoothie:
Pick One Protein: (1-2 scoops) whey, brown rice, collagen, hemp, pea
Pick One Frozen Fruit: (handful) strawberries, blueberries, dark cherries, raspberries
Pick One Vegetable: (handful) baby spinach, kale ** You won't taste this
Pick One Fat: (teaspoon - tablespoon) coconut oil, peanut butter, almond butter, shredded coconut
Pick One Liquid: unsweetened almond or coconut milk, water
Ice (optional to make it more thick)
16) Eat mostly foods without a label
“Don't eat anything incapable of rotting.” - Michael Pollan
The majority of your diet should be made up of foods that come from the earth.
These are non-processed, real foods packed with nutrients that are great for boosting energy, shredding fat, and reducing your risk of disease.
These are foods like:
You can find these foods on the perimeter of the grocery store next time you're shopping.
17) Eat before grocery shopping
Grocery shopping while hungry is going to make you rush and make poor food choices.
You will make poor food choices based on cravings rather than rational thinking. You will be more likely to grab stuff you wouldn’t normally buy or things that are not on your list.
Stores love to put those ‘special sale’ bins out throughout the aisles and near the check out counters for this exact reason!
Then after filling your house with bad foods you have set yourself up for a week of bad eating. (See #s 1 and 5)
18) Add healthy fats to meals
There is a popular belief that eating fat makes you fat.
In reality, eating too much or the wrong kinds makes us overweight.
Healthy fats (poly/monounsaturated), such as avocados, nuts, seeds, coconut, grass-fed butter and salmon are full of heart-healthy fats that are crucial for things like immune and cognitive function and nutrient absorption.
They also help you feel full longer and help improve body composition.
Start with a 1-2 thumb size portion of healthy fats at each meal.
These are foods like:
peanut or almond butter
nuts and seeds
19) Celebrate the small wins
Something special happens when you have a small win.
You have another one. And another, and things start to change.
It can be as simple as replacing a takeout meal with a home-cooked one.
It can be replacing a salty carbohydrate side like french fries with a side salad or steamed vegetable.
You start to see that change is possible and start to build some serious momentum.
Small wins, done daily, add up to big results!
Checkout a video, HERE on how focusing on small wins helped one DSC member lose over 50lbs!
20) Avoid the weekend sabotage
The weekend cannot be treated as a vacation from healthy eating every week.
The weekend comprises 2/7 days of the week. That's 30% of your week.
Doing this makes you lose momentum and can take you out of the swing of things. And in the nutrition and fitness game, consistency is king.
Not only that, but you've built up some great momentum during the week just to ruin it with a couple of bad days.
Those bad days come with a price.
Bloating, discomfort, and mental frustration/regret and guilt.
A couple ways to avoid this is to not be so perfect during the week.
Many of us try to do everything so perfectly that by the weekend our willpower gives out.
By the time Friday night comes we say, "screw it", I'm going to eat and drink whatever I want.
Enter the weekend sabotage.
Instead aim for GOOD instead of being PERFECT during the week. We would rather you be good Monday through Sunday vs. being perfect Monday-Thursday and greatly overeat Friday night to Sunday night.
Imagine never saying, "I'll start on Monday", ever again.
21) Make small changes over time
The key to reaching your goals is progress.
We are a big fan of what is known as MED (minimal effective dose)
This refers to the smallest amount of change needed to have a positive impact.
Small changes will keep you progressing and make sure you do not try to overhaul your entire nutrition, getting overwhelmed and setting you up for failure.
Start small. Act now.
22) Avoid fad diets & detoxes
Fad diets, 21 day fixes, cleanses and detoxes don't work.
We know that because they are exactly that, short term.
And the research agrees.
Studies have shown that only 20% of strict dieters keep the weight they lost off.
Any results seen in a short term diet are completely lost afterwards, often times with even more weight gain.
This is because they are not sustainable.
Their success is built of willpower and willpower only goes so far.
They lack support, guidance, direction, and accountability. (These are the pillars of our Nutrition Coaching Program)
They actually do very little for fat loss. The early weight loss you experience is actually mainly from water loss. (which comes back once the cleanse is over)
Focus on eating a healthy diet and incorporating that as a new part of your lifestyle and you will be able to see steady results and keep fat off over the course of your entire life.
23) Eat more vegetables
We start all of our Nutrition Coaching members with a very simple habit.
That habit is to eat more vegetables. In fact, eat them at every meal or snack.
No matter what your nutrition goal is -- weight loss, performance, muscle gain or a combination, simply eating more vegetables will have a profound impact on your health.
To start, they are low in calories but packed with nutrients.
For a general rule, when you make your plate, have more than half of your plate filled with vegetables, one third of your plate protein and one fourth a healthy fat source.
The amount of vegetables you are eating will make you feel full but the amount of calories you eat will be far less than other more traditional salty and fatty carbohydrate sources. This will help keep your total calories lower.
Eating more vegetables has also been shown to:
Boost your immune system
Protect against numerous diseases
Improve hydration levels
24) Eat mindfully
To put it simply, we eat for two reasons.
The first is to keep our body nourished and balanced. The second reason is to control our emotions.
Both of which are controlled by our brains.
The exciting thing about understanding this is that we have control and can shift our mindset leading to better eating.
Here are a few tips on mindful eating:
Know why you're eating - Are you eating because you're truly hungry? Or are you eating and most likely overeating because you're bored, tired, stressed, need a distraction, and or dehydrated? Keep checking in with yourself.
Portion and plate size - In America, the sizes of portions and plates continue to grow. This tricks us into thinking these bigger and bigger portion sizes are the normal and we need to clean our plate leading to excess calories. If you're eating at home use smaller plates and if you're eating out, bring home leftovers.
25) Eat well on the go and when you're busy
Traveling? At the airport or on a road trip?
Busy with work and the family?
See #5 - plan meals above.
If that doesn't work, aim for the best choices possible.
Here are a few tips to help you stay on track when you're busy or on the road:
Eat before you leave - eat a satisfying meal that will keep you full consisting of protein, carbohydrate, and fats.
Grab a healthy snack - low sugar protein bar, beef jerky, low sugar Greek yogurt, fresh fruit/veggies and peanut-butter.
Make the most of restaurant eating - choose mainly lean proteins, vegetables, and calorie-free beverages.
Understand that hunger is ok - if you're in a place with only bad food choices, know that it is ok to be hungry for a few hours until you find something better to eat.