Dieting mistakes and how to avoid them!

Problem 1 - Struggling to fit macro targets into your day.

  - Simplify your meal choices by selecting simple lean proteins, veg, grains, fresh fruits, and healthy fats.

  - Batch cook, meal prep and plan your meals in advance to avoid tracking as you go throughout the day. “Tracking as you go” often ends up in people over eating at one meal, skipping the next, then getting cravings and binging in the evening, ultimately going over your calorie targets.

  - Divide your daily protein target by the number of meals you'll consume each day. I like to eat 3 meals and a high protein snack every day. Here's an example of how this looks is, for someone with a daily protein target of ~120g:

-Breakfast: Oats & whey protein powder (30-40g protein)

-Lunch: 25-30g of protein from ~100g lean meat, fish or dairy with carbs of choice.

 - Snack: Protein bar and fruit: (25g protein)

 - Dinner: 25-30g of protein from ~100g lean meat, fish or dairy with carbs of choice.

 - Track your food in MyFitnessPal and plan everything you'll eat for the next day, or even for the next week, in advance. This allows you to adjust the grams of food you plan to eat in the app, until you hit your daily macronutrient goals.

Problem 2 - Getting hungry and eating everything in sight.

-Build your diets from foods like fresh fruits, high volume, low calorie veg, and lean proteins to keep yourself feeling full. It's very hard to go over your calories and get fat eating lean protein, fresh fruit and veg!

  - Reduce sauce quantity used in meals to prevent overeating calories which come from the sauce, and can even cause overeating from taste triggers!

  - Experiment with timing meals to coincide with periods of peak hunger to maximise satiety. An example of this is if you're normally hungriest in the evening, eat less in the morning so you have the calories banked for when you need them!