Nutrition Strategies for Fat Loss

Welcome back to Better! A series devoted to giving you small, sustainable tactics to make progress with any goal.

Losing body fat is this week's goal, and today's angle of attack is nutrition! 

Here are some nutritional strategies to help you progress with losing body fat. 

Eat fewer calories than you burn: This is the most powerful tool for losing body fat. A simple way to reduce your calories is to replace a small amount of your dinner with a vegetable. For example, cut your meal's rice or carb portion in half and add an orange bell pepper or a sliced cucumber. Another strategy is to make your lunch meal a giant salad. Add a ton of cut-up veggies into a big bowl with protein and healthy fat like avocado or olive oil mixed with lemon juice. A huge salad will keep you full all afternoon and help you avoid mindless snacking.

Prioritize protein: Generally, men should strive to consume 150 grams daily, while women should try to eat 100 grams daily. This amount of protein will help keep you full and support your muscle mass. If you often find yourself on the go without prepared food, stash 1-2 shaker bottles in your car with a scoop of dry protein powder in each bottle. All you need to do is add water, and you have up to 50 grams of protein ready to consume, no matter where you are. If you are scrambling to find quality food at the end of the week, pick up a bag of frozen grilled chicken, pre-hard-boiled eggs, and any local grocery store. This strategy ensures you always have a quality protein option that can be prepped within a few minutes. 

Consume mainly whole foods. Whole foods will keep you full, provide a ton of nutrition to make you feel great, and avoid the seasonal cold and flu. Need a delicious strategy to get more whole foods in your day? Stock your freezer with frozen fruit like blueberries, cherries, peaches, and mango. Throw a bunch of these in a blender with a scoop of protein powder, and either peanut butter or PB2 powder and you have a fantastic meal waiting for you. You can also pour a cup or two into a bowl and eat them as a sweet after-dinner treat. The fiber in the berries will keep you full, and the sweetness of the berries will help you ward off sugar cravings.  

 Plan meals that fit your day. Consider your hunger, preferences, budget, and available time. If preparing food ahead helps, choose a few easy options; if it does not, look for convenient alternatives. The aim is to make eating easier to manage, not to battle your hunger. 

Your eating routine can be flexible. A meal that differs from your plan does not make the day a failure. Notice what worked, what you enjoyed, and what would make the next day easier. Ask for support if the plan is creating pressure or does not fit your needs.