I’m not a nutrition expert. Everyone I coach comes to me first and foremost for lifting guidance. And if someone has a goal that requires a laser focus on nutrition (physique show, moving down a weight class in powerlifting, etc.), I send them to one of my colleagues who specializes in nutrition.
However, the people I’ve successfully helped take their nutrition from nothing (i.e., they have no idea what to do) to something (i.e., they know enough to be dangerous) have used an incredibly simple approach. Three steps, each one a week long.
Step 1: Hydration
Drink at least half your bodyweight in ounces of water per day. So if you weigh 150 pounds, drink at least 75 ounces of water per day. Why start with water? It won’t directly help you lose weight, but everyone just feels better when they’re properly hydrated and it suppresses hunger. In my experience it’s an easier habit to establish than changing what you eat, and nutrition is simply a matter of stringing together a bunch of good habits.
Step 2: Protein
Eat protein at every meal. I don’t care how much. Just learn WHAT protein is and make sure it’s there every time you eat.
Step 3: Fruits and Vegetables
Eat some at every meal. I don’t care how much. Just make sure they’re there every time you eat.
Why no calorie counting or macro tracking? Yes, these are incredibly useful for weight loss, but beginners aren’t ready for that. They need to nail the basics first. And by drinking lots of water (which suppresses hunger), eating more protein (which helps maintain muscle while losing weight) and eating more fruits and veggies (which are full of fiber and keep you feeling full), you’re going to consume fewer calories without even tracking them.
Accountability at Every Step
Clients must send me a photo (just one, we’re looking for awareness, not obsession) each day of their water container or a plate of food containing their protein or fruit/veggie. We do this every day for a week before moving on to the next step. If they miss a day, we have a conversation and I ask them why. Clients can usually identify the reason and self-correct rather than me yelling at them for slipping up.
Could they lie and not actually drink the water or eat the food? Sure, but they won’t be my client for long. And the scale will tell the truth at the end of three weeks.
After three weeks, pretty much everyone has jumpstarted their weight loss and massively increased their awareness of what they’re eating and drinking. Oftentimes, this is enough and we put these three habits on autopilot. If they want more substantial weight loss, then I send them to an expert who can help with more advanced strategies.
Nutrition Made Simple
Too simple? It’s not. Because everyone I’ve ever met who struggles to lose weight doesn’t drink enough water, doesn’t eat enough protein and doesn’t eat enough fruits or veggies.
Again, I’m not a nutrition expert. But if you’re looking to lose weight and don’t know where to start, these three simple habits will help.