Weight Loss 101: Your Guide to Food and Nutrition (What Worked for Me)
Losing weight can feel overwhelming with all the information out there. But here’s the thing: you don’t need complicated rules to see results—you just need the right mindset and strategies. While I’m not a nutritionist, I’ve achieved my personal weight loss goals through intentional food choices and simple, sustainable habits. Today, I’m sharing exactly what worked for me, including a few unconventional tips that people often call me out on—but trust me, they work.
What You’ll Learn in This Post
Here’s what we’ll cover to help you take control of your nutrition and see results:
The basics of weight loss and nutrition—from understanding calories to macronutrients.
Game-changing habits like measuring food and meal prepping for consistency.
The foods that made the biggest difference in my journey.
The small daily changes I made that had a huge impact on cravings, digestion, and energy.
My favorite tools and gear to keep it simple and effective.
1. The Basics of Nutrition: What You Need to Know
Calories In vs. Calories Out:
Weight loss starts with a calorie deficit. This means consuming fewer calories than you burn. Use tools like MyFitnessPal to track your intake and stay accountable.
Protein Intake:
Aim for 1 gram of protein per pound of body weight daily to support muscle and keep you full.
Water Intake:
Stay hydrated by drinking at least 1 ml of water per pound of body weight daily. Hydration is key to reducing cravings, improving digestion, and keeping your energy levels up.
2. Measuring Your Food: A Game-Changer
One of the biggest changes I made was measuring my portions and ensuring I was hitting my macros.
What I Did:
Weighed carbs, proteins, and fats for each meal to make sure I was hitting my macro targets.
Used a kitchen scale to track portions like rice, sweet potatoes, chicken, and avocado.
Ensured I wasn’t going over my calorie target but still hitting my protein goal for muscle building.
Need Help Setting Macros?
If you’re unsure how to figure out your macro targets, check out my article on How to Set Macro Targets for Fitness Goals for a step-by-step guide.
Tools to Help You:
MyFitnessPal: A quick and easy app to track your calories and macros. It takes the guesswork out of logging meals.
Digital Meal Plan Tracker: If you want a tool to help you plan and organize your meals, check out my digital meal plan tracker. It’s designed to simplify tracking your macros and keep you accountable.
Gear Tip: A reliable food scale is your best friend for portion control. I recommend the Food Kitchen Scale, available on Amazon. It’s sleek, accurate, and easy to use—perfect for tracking portions without the guesswork.
3. Foods That Help with Weight Loss
High-Protein Staples:
Chicken breast, tofu, eggs. Protein keeps you full longer and supports muscle building.
Low-Calorie, High-Volume Foods:
Leafy greens, cucumbers, zucchini noodles—foods that let you eat a lot without overloading on calories.
I also added a daily greens supplement to prime my stomach and improve digestion before my first meal.
Complex Carbs:
Sweet potatoes, quinoa, and oats give you lasting energy without the crash. Store your prepped oats in small meal prep jars, perfect for easy grab-and-go snacks.
Healthy Fats:
Avocados, nuts (in moderation), and olive oil add flavor while keeping you satisfied.
4. Meal Prep: The Secret to Consistency
Meal prep is how I stayed on track, even on my busiest days.
My Strategy:
Spent Sunday afternoons cooking lean proteins, roasted veggies, and portioned-out snacks.
Prepped meals in divided food containers to keep everything organized.
Gear Tip: A stylish and motivating lunch bag paired with reusable utensils was a game-changer. I can’t tell you how many compliments I got every time I brought my meals to work! These small details made the process enjoyable and kept me consistent.
5. Small Changes That Made a Big Difference
Switched Sugary Drinks for Water:
Staying hydrated curbed cravings and improved energy.
Focused on Whole Foods:
Less processed, more real.
Identified Food Allergies:
An allergy test taught me what bloats me and what foods to avoid. Once I cleansed my gut, I felt incredible, and my cravings disappeared.
No Dairy, No Snack Foods:
Cutting out dairy helped reduce inflammation and bloating, while removing processed snack foods kept me in control.
Hot Water with Meals:
Drinking hot water during meals is something I get called out on a lot. People didn’t understand it, but it helped me digest my food better and left me feeling amazing. Funny enough, once people saw my results, they started doing it too!
Coffee in the Morning:
Having a cup of coffee first thing helped jumpstart my metabolism and focus.
Say No to Snacks and Sugars:
Snacks and sugars program your cravings and make you addicted to them. I used this knowledge to force myself to say no. At first, it was hard, but eventually, my body stopped wanting them. Now, I only get random cravings once in a blue moon—nothing like before.
6. Bonus Tips for Digestion and Energy
Daily Greens Supplement:
Helped me kickstart my day and improved digestion.
Small Jars for Portion Control:
Used for oatmeal, nuts, or other snacks, these jars helped me stay consistent with my portions.
Disclaimer
I’m not a nutritionist, but this is what worked for me based on my personal experience and journey. Please consult with a healthcare professional before making significant dietary changes.
Call to Action: Let’s Start Today
Small steps lead to big changes. If you’re ready to take the next step, download my Digital Meal Tracker to help you plan, track, and stay accountable on your weight loss journey.
And don’t forget—your tools are essential! From the Food Kitchen Scale to stylish lunch bags and meal prep containers, these small investments will make your journey easier and more enjoyable.
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