Nutrition Without The Nonsense

Counting calories but not losing weight? You're likely making one of these five common tracking mistakes, from guesstimating portion sizes to forgetting to log small snacks. Here's how to fix them.

You can determine if you're in a calorie deficit without tracking a single calorie. I explain three simple methods using your body weight, measurements, and progress pictures to monitor your fat loss progress.

If you're constantly hungry while in a deficit, try this simple tip: eat three large, protein-rich meals. This strategy helps increase satiety, reduces snacking, and makes sticking to your diet much easier.

Overeating is influenced by more than just willpower. I detail seven factors that impact your food intake, including energy density, eating rate, and even the texture of your food.

Have a sweet tooth? The secret to curbing cravings isn't restriction, it's permission. I explain my three-step method for enjoying a piece of chocolate without it turning into a binge.

Here's an unpopular opinion: after a long fat loss phase, you should allow yourself to eat more. I explain why increasing your food intake is crucial for better energy, performance, and a healthier relationship with food.

The phrase "I eat clean" can actually sabotage your fat loss. It creates a false sense of security, leading you to ignore calories and overeat "healthy" foods, preventing you from being in a deficit.

"I eat only home-cooked food" is another phrase that stops fat loss progress. While often healthier, home-cooked meals still have calories. If you're not in a deficit, you won't lose weight, no matter where the food is from.

Mindful eating requires paying a "fee" upfront: meal prepping, grocery shopping, and eating without distractions. The "fine" for not doing so is uncontrolled eating, weight issues, and a poor relationship with food.