5 Nutritional Rules To Follow To Reach Your Fitness Goals

By Sam Davis, BHS, CPT, FNS

The biggest problem in the health and wellness industry is the constant false advertisement about some magical  pill or quick fix to your weight loss struggles. It is so tainted that we actually believe we can receive maintainable results without mastering the nutritional basics. Please stop ignoring these hard facts that, when noted properly, will lead you directly to where you want to be.

Cook from home.

Aim to eat 80-90% of your meals from home. (Don’t give me the “no time” excuse. Make time for your health, just like you make time to work, and for your favorite Netflix show.) Don’t know how to cook? Time to snag a few cookbooks and learn. 

Eat smarter, which might actually mean more!

Dieters are constantly feeling hungry. When you are actually hungry, your body is telling you that you need fuel. Listen to it—the right way, of course. Make sure your meals are high-protein, and packed full of nutritious foods without the calorie overload. Eat lots of veggies, fruit, lean meats, and whole grains.

Stop skipping breakfast!

Make time for at least breakfast. Fun fact: Studies show that people who skip breakfast are more likely to consume 20% more calories at lunch. This is not a good method if your goal is to lose fat. Look to eat a breakfast high in protein and healthy fats to get your body started with the right energy.


I think this is my favorite one. Start to read nutrition labels and look for things high in sugar. You’ll find it in places you wouldn’t even think had added sugar in it like tomato sauce, canned soup, protein powders, and dressings. Sugar is what is making us humans overweight/obese.

Drink more water.

I know you hear this all the time, but it’s so TRUE. Don’t ignore this. Fun fact. There are multiple studies that show participants losing an average of 5 lbs by just drinking 1 liter of water per day; they didn’t change anything else. Amazing. The reason? Theories say that hydrated cells function properly and rev up your metabolism. Shoot to drink at least 64 ounces of water a day. Or, even better, half your body weight in ounces.

Your results, whether you are gaining muscle or trying to lose weight, will be 80% nutrition. Nobody wants to hear the obvious, because it’s not the easiest route to master. If you do master these 5 rules, you will be well on your way to maintainable fat loss. 

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