Don’t think diet – think lifestyle change. Follow these tips and you’ll build habits that will last once you’re lean.

1. EAT MORE PROTEIN

   If your protein intake is too low, you’ll lose muscle as well as fat. Protein also helps to control blood sugar and keep you sated – eat it with every meal and there’s less chance you’ll make and food decisions. Aim to consume 1.5g per kilogram of your target bodyweight per day.

2. DRINK MORE WATER

   Water should be your main beverage – have a glass as soon as you wake up, one with every meal and take at least a sip when you drink something else. Otherwise, stick to black coffee and tea.

3. EAT MORE VEGETABLES

   They’re full of fibre, which will fill you up, and nutrient dense to keep you healthy. Aim for a variety of colours to make sure you’re getting a range of essential phytonutrients.

4. EAT CARBS AFTER TRAINING

   Training depletes your glycogen store, so you’ll need to replace them afterwards. This is the time to eat carbs, as they won’t be stored as fat. Adjust your meal plan accordingly.

5. PREPARE TO SUCCEED

   Planning will help you make better decisions when you’re in a rush. Keep good food in the house and get rid of all the bad stuff. Batch cook healthy meals ahead of time and refrigerate or freeze them.

6. HAVE A CHEAT MEAL (NOT A CHEAT DAY)

   Once a week, plan to have a cheat meal when anything goes. The only rule is that it’s a meal, not a half-day, so once you leave the table (or sofa), bin the bad food – mealtime is over.

DON’T GIVE UP (EVEN FOR A DAY)
If you do slip up,  don’t worry about it, but equality don’t write off the rest of the day. Just get back on track as soon as possible.

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