The most important aspect in determining your ability to successfully follow your diet plan will be your level of determination to reach your muscle building and/or fat loss goals. In other words, if you want it bad enough, you will make it happen.
That being said, there are several free diet tips that I would like to provide you that will help make following your nutrition plan much easier.
1. Pre-Portion Your Meals
When you are at work or on the go, it is usually much more convenient to drive through the local fast food joint’s drive-thru than to portion out the right amounts of specific foods to meet your nutritional requirements for a given meal.
Pre-portioning your meals ahead of time will take away the temptation to eat out while also giving you the ability to eat in line with your nutritional goals.
Some people prefer to portion their meals in the morning and others portion their meals at different times. I personally bake a few pounds of chicken every Sunday and weigh my portions to get the desired amount of muscle building protein required for a given meal and place the portions into zip-lock baggies that I take with me to work throughout the week.
I will then do the same thing with my favorite carbohydrates (noodles, bread, etc.).
Having your meals already planned out will save you time throughout the week and give you the ability to stick with your nutrition plan by taking away the temptation of convenience that visiting your local fast food chain can offer.
2. Hungry? Eat Lots of Fiber
This is a very important point on my list of free diet tips; perhaps the most important one. The reason most fat loss diets fail is that people who are following a fat loss diet will feel like they are not eating enough and will become too hungry to have the desire to stick with their fat loss nutrition plan.
As briefly discussed on my fat loss diet and muscle building diet pages, and in more detail on my carbohydrates page, you can eat much more of foods that are high in fiber without the adverse impact of blood sugar spikes and excessive calorie consumption.
So if you are feeling like you are hungry from not eating enough on your fat loss diet, try mixing in some foods with high fiber content to help control your hunger.
Here is a list of foods with high fiber content:
Beans – Split Peas, Lentils, Black Beans, Lima Beans, Baked Beans, Kidney Beans, Pinto Beans, White Beans
Berries – Blackberries, Raspberries, Strawberries, Blueberries
Fruit – Pears (with skin), Apples (with skin), Bananas, Oranges, Figs
Whole Grains – Whole Wheat Spaghetti, Barley, Bran Flakes, Steel-Cut Oats, Brown Rice, Popcorn (air-popped)
Vegetables – Artichoke, Peas, Broccoli, Turnip Greens, Corn, Brussel Sprouts, Potato (with skin), Tomato Paste, Carrots
Nuts – Sunflower Seeds, Almonds, Pistachio Nuts, Pecans
3. Use Spices and Sauces
Let’s face it, it can be boring eating healthy foods all of the time. A great way to wake up your taste buds and keep your health-conscious meals exciting is to add spices and sauces to favorite foods.
I enjoy spicy foods so I use a lot of black pepper, cayenne pepper and hot sauce. However, if you are not into spicy, you can always add some lemon-pepper, garlic powder, oregano, rosemary, thyme or other flavoring to your foods to help keep your meals from becoming dull and boring.
BBQ sauces can also be a great way to add some kick to your meals, but you want to remember that BBQ sauces usually contain relatively high amounts of simple carbohydrates so you should use these with discretion.
Adding your favorite spices and sauces to your foods will give your healthy foods a new flavor and keep you from falling into the feeling of being bored with your food.
4. Eat Often
This is one free diet tip people usually like to hear. After all, who doesn’t enjoy eating?
If you try to go an unrealistic amount of time between meals for fear of consuming too many calories, you will inevitably become ravenously hungry which will make adhering to your nutrition plan all but impossible.
This will also have the undesirable result of slowing your metabolism as well. See my page on increasing metabolism for more on how often you should eat and how to increase your metabolism.
By eating smaller amounts more often, you will be able to avoid the feeling of excessive hunger while simultaneously preventing your body from storing body fat. You will also increase your body’s natural ability to burn off excess fat by speeding up your personal metabolic rate.
5. Track Your Progress
You may be wondering why tracking your progress would be included in a list of free diet tips. Well, the answer is actually very simple.
It will help to motivate you to continue following your nutrition plan.
Tracking your progress is as easy as taking a few bodily measurements every week or two. These measurements will be slightly different depending on if your goal is muscle building or fat loss but will typically consist of your weight, waist size and biceps size.
By taking these measurements, you will see the results of your hard work and dedication and it will motivate you to continue following your nutrition plan.
On the other hand, if you have been dedicated to your nutrition plan and your measurements have not changed, you will know that it is time to change things up a bit.
For more on manipulating your diet for fat loss or muscle gains, see my fat loss nutrition page or muscle building nutrition page respectively.
By following these 5 free diet tips, adhering to your diet plan will be much easier which will be an integral part of your ability to achieve your fat loss or muscle building goals.