Tried every nutritional approach out there without success?

Most people fail in their fat loss attempts because they focus on the minutiae, rather than the big picture.

Nail these five key habits and the rest will all fall into place.

Key Takeaways

• Eating every 2-4 hours helps to minimise hunger and cravings.
• Ensuring every meal contains protein is vital for optimising performance and recovery while managing hunger levels.
• Fibrous vegetables bring a multitude of health benefits, including improved mood, digestion and satiety.
• Healthy fats are vital for energy and hormonal function.
• Chewing is the first stage in digestion, while further chewing means we get more out of our foods.

Habit 1 – Eat every 2 to 4 hours.

Reduces hunger and limits food cravings.

Increased sustainability and compliance.

Find the meal timing that works for you.

Benefits: Reduces the risk of falling off-track through hunger and a lack of planning.

Habit 2 – Every meal must contain protein.

Women: 20-30 g per meal.

Men: 30-40 g per meal.

Benefits: Increased satiety, more calories burned through digestion, increased muscle mass.

Habit 3 – Eat veggies at every meal.

Cover at least a third of your plate with veggies.

The more colour, the better!

Benefits: Vitamins and minerals, improved digestion, increased satiety.

Habit 4 – Eat a mix of healthy fats daily.

Add a healthy fat source to at least three of your meals.

Prioritise monounsaturated (olive oil, avocados, nuts) and polyunsaturated (fish oil, flax seed) fats, with some saturated fats (butter, animal fats).

Benefits: Hormone production, cell membrane health, absorption of vitamins.

Habit 5 – Chew food thoroughly.

Chewing is the first stage in the digestive process and prepares food for the second stage of digestion in the stomach by increasing its surface area.

Better processing of macronutrients from all sources and healthy digestion.