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Cook up all of your meals on a Sunday afternoon

When it comes to effectively losing fat, diet is the single most important thing, and usually determines if you succeed or fail. You can reach your fat loss goals simply by altering your diet and changing your calorie consumption. Cardio is secondary and in most times not even necessary for losing fat. While looking to lose fat, nutrition becomes something that you must be consistent with and becomes pretty much a full time task that you should keep track of. Although there is no question that training also requires a high degree of focus and discipline, the nutrition side is what people tend to struggle with on their quest to melt the fat off their body.

In this article, I’m going to outline the 5 simple but effective diet tips to help you smash your goals and lose that weight that you’ve always wanted gone.

1) Follow a structured meal plan

Track those calories. Don’t go into a diet blind by just picking out “healthy” foods here and there to nibble on throughout the day. So many people I know that want to lose fat are lost when it comes to tracking what they eat, and how much they eat, and at times actually OVEREAT the foods that are healthy. This can end up leading to no weight loss at all, or even worse: weight gain. If you’re guilty of this, and are having a tough time staying consistent with your diet, the simple solution is to take some time out of the week and plan what you’re going to eat each day, and at what times. This will make it easier and keep you motivated because all you have to do is follow what’s logged in your diet journal, or whatever it may be that you use to track your foods.

2) Prepare your meals ahead of time

How many of you have friends who consistently post pictures on Facebook or Instagram of their meal prep for the week? It’s annoying right? But it works! Tracking your calories for the entire week, and knowing what you eat every single day makes it a whole lot easier to diet. In the morning, just pop your breakfast and lunch (whatever it may be) in your bag and you’re good to go for the day. It’s a more efficient approach to maintain your diet long term, because when you’re tired from work and don’t feel like cooking after a long shift, you can thank yourself for having dinner prepared the Sunday before, and grab it from the fridge/freezer, reheat and eat.


Enjoy your favorite treats

3) Build your diet around foods you enjoy to eat

Calories in vs calories out. That’s all you need to know when you want to shed the pounds. So many people have trouble staying consistent with their diet because someone told them to eat this or that because it’s great for fat loss. Forget it! Some people fall into the trap of thinking that some foods are mandatory for weight loss. That cannot be more wrong. If you don’t like tuna, don’t have it in your daily diet. If you hate oatmeal, forget it. If you don’t like eggs in the morning, don’t eat eggs. It’s as simple as that. There are so many foods that you can choose from and as long as you’re within your calorie range, go for it.

4) Optimize your meal frequency

If you’re a person who’s busy at work, there is no way you can fit eating 5-6 times a day into your schedule. Are you a person who prefers to eat 3 larger meals daily? 5 medium sized meals spread throughout the day, or 7 meals every few hours? It doesn’t matter when you eat the meals, just eat the meals you need to eat, hit those number of calories you need to reach, and that’s all there is to it. Research has shown that meal frequency doesn’t matter when it comes to fat loss or muscle building. Nutrient digestion is a very slow process, and as long as you eat all of the meals you should and finish the day without skipping a meal, you are fine.

5) Utilize a flexible eating approach

One of the most important mindsets to apply to your diet plan is to not see it as a “diet” in the first place. If you see it as a diet, it would only be a short term thing that will come to an end, and most of us know how diets usually end. Eating healthier foods should not be a quick fix to your overall weight loss, you have to change your approach and make it into a lifestyle change. A good rule to follow when wanting to slim down is to use the 80/20 rule. 80% of the foods that you eat daily should come from nutrient dense foods such as: lean proteins, whole grain carbohydrates, and healthy fats. The other 20% you can have a small amount of high sugar/ high fat foods that you enjoy.

Hopefully these tips will help you out in the quest for slimming down. Summer is just around the corner. See you in the next article!

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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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