When it comes to nutrition and “dieting” there is such a surplus of information that it is hard to decide what you should do to reach your goals. There are so many sources telling you that they have the answer to your weight loss goals. There are skinny teas, keto, veganism, paleo, Atkins, Herbalife… the list goes on forever with diets and quick fix weight loss products that cloud the obvious and confuse everyone.
Well I am here today to simplify the process for you.
So, with that being said, the first tip I can offer in mastering your meals is make sure what you are doing is sustainable. If you wouldn’t be able to do what you are doing now for an extended period of time, it isn’t sustainable. Rather than eating very little or restricting food groups like many “diets” call for, begin making small lifestyle changes in your nutrition.
Begin by implementing clean foods into your diet. Eat more veggies, lean meats, and begin to minimize processed foods. Be aware of what is in your food. Look at labels and try to steer clear of foods with multiple ingredients that you cannot pronounce.
Next, determine what your caloric intake should be to reach your goals. If you are looking to lose weight, you need to be in a caloric deficit. A calorie deficit is when you are consuming less calories than your body is burning. As a result, your body uses fat stores for energy. Here is a great calculator to give you a rough idea of how many calories you burn throughout a day. If you are trying to lose weight, aim to consume a couple hundred less calories than that. If you are looking to build muscle, consume a couple hundred more calories.
Begin to be aware of the macronutrients you are consuming. There are three macronutrients: protein, fats, and carbohydrates and they all contribute to your body properly functioning. If you are aiming to lose weight, you want to prioritize your protein intake along with eating in a calorie deficit. You should be eating between .75 and 1 gram of protein per pound of your body weight. The rest of your calories will come from carbs and fats.
Try tracking the food you are eating to begin to get an idea of what your calorie intake is and what macronutrients you are eating. Make adjustments based on what you see. I recommend MyFitnessPal to track your caloric intake and your macros. The app is simple and comprehensive. You can simply search or scan the barcodes on your food track everything you’re eating. It breaks down your macronutrients in a pie chart and allows you to look at your micronutrients as well. Best part is, it’s free!
I hope that these tips were helpful for you!