Nutrition is made complicated by the volume of information that is thrown at you.
It's really hard to work out what to do. You're not alone even fitness professionals, trainers and coaches get confused and frustrated too.
Here are some simple places to start:
1: Take things slow
Improving your nutrition does NOT mean you're 'going on a diet'. Diets are short-term intense changes that will ultimately lead to you rebounding and re-gaining all the weight you lost. Instead, you need to view proper nutrition as a life-long lifestyle improvement. Making slower and smaller changes over a longer period of time will ensure longevity!
2: Stay away from fads.
Current fad diets are low-carb, ketogenic diets, fasting, paleo, vegetarian, “detox”. All these diets and tactics require pretty difficult, unreasonable, and in most cases, unnecessary changes that won’t help you with your actual goal.
3: Start tracking your food intake + Find your baseline.
Using an app like 'MyFitnessPal' or simply writing down everything you intake is a great way to see exactly how much you're eating daily.
Now that you know how much you're currently eating, we need to find how much you SHOULD be eating. Getting a resting metabolic assessment or a DEXA scan will be your most tailored and accurate options, but for a cheaper option you can use any macro calculator like this: https://www.bodybuilding.com/fun/macronutrients_calculator.htm .
4: Build Consistency.
Once you find out exactly how much you're under or over eating, try to start hitting your goal macros daily. Don't get discouraged if you don't see results after your first week, it typically takes time for our bodies to adjust.
5: Start to ADD more foods.
Like I said in step 1, changing your nutrition should be a gradual switch. Once you build consistency, start to add foods in, not take away. Adding in nutrient-dense and high fiber foods, such as veggies, will make your meals larger and will keep you feeling fuller, longer.
These 5 steps are the perfect steps to get your nutrition back on track! For any further advice, feel free to contact me! Good luck on your health journey!
Tel: (832)926-3390 Email: Kendallgraboff@gmail.com IG:@Kendallgfitness