So the vast majority of people I train want to lose weight and get in shape. To be more specific they want to lose body fat and maybe add a little muscle or tone up along the way. But actually for most people with the right combination of correct exercise and nutrition this is quite as easy goal to achieve. But pay attention to what I said ‘right combination’ because exercise no matter how brilliant a plan will only take you so far eating correctly will take you the rest of the way. There is an avalanche of information and dis-information out there telling you how to eat for fat loss, which to follow? I’m going to try to make it easy and give you a few basic rules and questions to ask yourself right now and every time you sit down to eat.

1. Portion control

Q. Are you eating too much food?

Living in America chances are you probably are. When fat loss is your primary goal, you should stop eating when you’re about 80% full. This will leave you satiated but not belly-rubbing full. So, for this next meal, plan on eating a little less than you normally would? As a strategy you could eat from a smaller plate than usual. You can leave a little on the plate, instead of finishing everything in front of you, saving some for later or a meal for the next day, works for me less cooking. Drinking a pint of water before your meal is a proven strategy.

Sometimes just eating less of what you might normally eat will get the ball rolling although not always.

2. Increase your protein intake

Q. Are you eating enough protein?

Your protein intake determines whether you’re going to lose body fat or lean muscle. So for each next meal, is there enough lean protein included? As a rough guide men should eat about 2 palm-sized portions and women should eat about 1 palm-sized portion. You can choose from sources including: lean meats (chicken, turkey, fish, lean beef, lean game meats), lean vegetarian sources (tofu, tempeh, legumes), or powdered protein supplements. What ever type you choose, make sure you’re eating more protein than what you might normally eat.

3. Cut back on sugar

Q. Are you eating too many sugars or starches?

Too many starches and sugars in your diet can prevent fat loss and promote fat gain; Sugar truly is the enemy far more than fat. So for each meal think are there too many starches / sugars, particularly processed ones like bread or pasta? The amount of sugar should be minimized. Starches in the diet include grains, pasta, potatoes, rice, bread, and other carb-dense foods. Added sugars can be found in pop/soda, shop bought fruit juices, salad dressings, desserts, sweet snacks, and more. Again, you don’t have to cut these out completely. You just have to be sure to eat fewer of them than usual, I suggest much fewer.

4. Eat more vegetables

Q. Are you eating enough vegetables?

Sounds obvious doesn’t it we’ve all heard it but do you really? Probably not, a strategy I suggest is to replace your grains with greens, you’ll still feel satisfied at the end of a meal while also increasing your intake of fiber and other important vitamins and minerals while cutting back on your carbs.

While most people think of salads when veggies are brought up, many other options are available. Baked, grilled, or steamed veggies are all great. Regardless of which veggies you choose, make sure you’re eating more than usual, I suggest much more.

5. Eat the RIGHT Fats

Q. Are you including enough healthy fats in your meals?

That’s right I’m advising you to eat fats, but not highly processed fats, often found in processed foods, these can ruin your health and lead to fat gain. However, a healthy mix of other naturally occurring fats is important for fat loss.

You can choose from sources like olive oil, avocados, raw nuts (not roasted), raw seeds, and omega-3 rich fish oils or other sources of omega 3 like flax seeds etc. I used ground flax seed on salads and oatmeal; you hardly even taste it and job done. Bottom line by adding healthy fats to your diet while replacing the unhealthy ones will help you lose fat as well as promote essential brain and joint health. Every meal I sit down to eat I think where is the protein, where is the live food and where are the omega 3’s, if you follow these simple guide lines you will be well on your way to fat loss, the body you desire as well as improved health and energy, go ahead for you are what you eat or certainly your body is.