1. Kitchen Clear Out: It’s simple. If there are “trigger foods” in your kitchen, they will be eaten. Doing a kitchen clear out and filling it with quality proteins, fruits and vegetables is one of the best things you can do for your health and fitness.

2. Slow Down: Eating more slowly and actually chewing your food will improve your digestion and help your brain to figure out when you’re full – before you’ve over eaten. Some studies have shown that you’ll eat 12% less calories when you actually take the time to chew your food.

3. Sleep: Maybe the hardest tip to improve here but also likely to be the one with the biggest ROI. Whatever about all the other benefits good quality sleep brings, a lack of it will increase your hunger hormone (ghrelin) and decrease your “feeling full” hormone. In other words you’ll be hungrier and more likely to over eat if your sleep is poor.

4. Add an “Eating Out Tax”: An idea I got from Muscle Nerds is if you’re tracking calories and are eating out, add upto 20% calorie tax on your meals when tracking them on an app like My Fitness Pal. This enables you to eat out and allows for any unexpected increases in calories consumed.

5. Make Your Plates Smaller: You’ll have less space to load food onto and as a result will eat less food overall.

6. Don’t go Shopping when Hungry: You’ll potentially buy a load of less than optimal snacks to inhale while doing your shopping and be more likely to buy foods that you’d ideally clear out of your kitchen when implementing tip 1!

7. Get Enjoyment: Remember that as well as nourishment, you need to get some enjoyment from the foods you eat. Test new dishes, don’t beat yourself up if your foods aren’t “perfect” every day and remember the importance of planting the long game when it comes to your nutrition.

If you’d like a copy of our members January Cookbook, send us a DM with your email address and we will send it out to you today.

Otherwise, work on implementing the above tips, one at a time and watch your nutrition improve!!