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: