Are you struggling with nutrition tips for health and fat loss? It’s no surprise that for many, the realm of nutrition can be baffling and filled with contradictions. Questions like “Should I try keto, fasting, or a high-carb diet?” are common, due primarily to the plethora of conflicting information available on the subject of “How should I manage my nutrition?”. In this blog post, I will demystify this topic by sharing our top 11 nutrition tips that have proven beneficial for our community at State of Fitness. These tips are particularly practical for those aiming to enhance their energy levels, shed some body fat, and gain strength, all the while maintaining a balance with family, social, and work responsibilities.
Our Top 11 Nutrition Tips For Health and Fat Loss
Here are the State of Fitness Top 10 Nutrition Tips for Health and Fat Loss:
Tip #1 – Eat three square meals.
Regular, balanced meals are the cornerstone of a healthy lifestyle with no snacking between meals. Removes the temptation of “unconscious eating” while fasting between meals.
Tip #2 – Eat protein with each meal.
Including a good protein source in each meal aids in muscle recovery, and growth while keeping you satiated (full). This can be animal or plant-based. If you weigh 60kgs, consume 30g of protein per meal. If you weigh 80kgs, consume 40g per meal and so on.
Tip #3 – Load up on green fibrous vegetables.
Not only are they low in calories, but they are also packed full of valuable nutrients and fibre.
Tip #4 – Avoid excess oils and fats
Dietary fat is essential for health, but it is also extremely high in calories so limit cooking oils and choose leaner cuts of meat. These are calorie-dense and provide little nutritional value.
Tip #5 – Avoid excess sugar
Sugar is not the devil but typically, it leaves you unsatisfied and craving more when consumed to excess, so it’s best to cut the habit especially in coffee and in the evenings.
Tip #6 – If you need a snack, have a protein shake.
It’s a healthy, convenient snack that won’t derail your progress while consuming something sweet.
Tip #7 – Eat to 70% full, and eat slowly.
Put your fork down while you are chewing so you are encouraged to eat slower while avoiding overeating. Don’t eat to excess!
Tip #8 – Don’t drink calories.
Stick to lower-calorie options such as black coffee, teas, kombucha, and most importantly, water.
Tip #9 – If you choose to drink alcohol, opt for clear liquors.
Anything to far in excess is not ideal, so if you’re having a night out, stick to clear liqueurs with mineral water and lemon/lime.
Tip #10 – You need to pay to play.
If you’re planning on indulging on a night out, then reduce calorie intake earlier in the day without sacrificing protein intake. This could mean reducing fats/carbs or even skipping a meal.
Tip #11 – If you slip up, don’t beat yourself up.
We are all human and make mistakes, so don’t let your mistake snowball into a habit. Don’t miss twice, and get back on the plan for the next meal.
Nutrition tips for health and fat loss should be considered within your personal needs. You can book a consultation with a State of Fitness personal trainer to talk about your nutrition amongst your personal training program.
Nutrition and Lifestyle
Incorporate these tips into your lifestyle, and you’ll be well on your way to achieving your health and fitness goals. Remember you can’t out-train a bad diet, so to see the result you want to achieve over time, we need to address your nutrition so we can maximise your results from your hard work in the gym. Be patient with yourself and embrace the process while constantly learning what works for you as an individual.
If you need more tailored help with your personalised nutrition and exercise journey, to get you from where you are now to where you would like to go, reach out to one of our expert personal trainers today.
Nutrition, Fat Loss and Health – Useful Links
- Australian Guide to Healthy Eating – Eat For Health
- Description: This guide visually represents the proportion of the five food groups recommended for daily consumption. It’s a useful tool for understanding balanced eating.
- Eat For Health – Australian Guide to Healthy Eating
- Australian Guide to Healthy Eating – Nutrition Australia
- Description: A comprehensive guide that accompanies the Australian Dietary Guidelines, offering a detailed representation of the daily recommended food groups.
- Nutrition Australia – Australian Guide to Healthy Eating
- Australian Dietary Guidelines – Eat For Health
- Description: These guidelines provide current advice on the amounts and kinds of foods required for health and wellbeing, based on extensive research.
- Eat For Health – Australian Dietary Guidelines
- Healthy Eating Pyramid – Nutrition Australia
- Description: The Healthy Eating Pyramid is a simple visual guide to the types and proportions of foods recommended for daily consumption, emphasizing plant-based foods.
- Nutrition Australia – Healthy Eating Pyramid
- Australian Dietary Guidelines (2013) – Nutrition Australia
- Description: These guidelines offer advice on achieving and maintaining a healthy weight through physical activity and nutritious food, with a focus on variety and moderation.
- Nutrition Australia – Australian Dietary Guidelines 2013
These resources provide comprehensive information on healthy eating guidelines and dietary advice, backed by scientific evidence and research, making them valuable for anyone looking to enhance their understanding of nutrition.
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