The Most Annoying Nutrition Tips (7 Things That Actually Work)

You can’t out-exercise a bad diet, and getting a good diet can be a challenge depending on your starting point. Here’s Cori Lefkowith’s unglamorous seven-point plan:

Step by step

Seven things to do:

1. Start tracking first: track your food intake (as it is, without changing anything) without judgment to identify realistic areas for improvement.
2. Add protein: add 10g of protein to three meals daily to improve satiety, aid fat loss, and retain muscle.
3. Fiber swaps: swap foods for higher-fiber options where possible to improve gut health, improve heart health, support fat loss, and promote satiety.
4. Hydration: take your body weight in kilograms (or half your body weight in pounds), then get that many ounces of water daily to support metabolism and reduce cravings. 
5. Calorie swaps: replace or reduce calorie-dense foods to create a small, modestly sustainable calorie deficit. Your body will still adjust to this after a while; that’s fine; it’s about a gradual reduction.
6. Tweak and adjust: regularly reassess and adjust your diet and habits to fit your lifestyle and progress.
7. Guard against complacency: track consistently, and stay on course.

For more on all of these, enjoy:

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Take care!