I've had numerous people reach out and ask me what they can do nutrition wise to make a change in their physique. Here are a few tips that I have found to work for me lately.
First and foremost, my exercise regime has always remained a constant in my life. I take anywhere from 4-6 Orangetheory classes a week. There is no place better than OTF and it works if you do. I try to go for walks as often as I can. I am trying to add a yoga class or hit up some stair climbing as of lately. If you feel good, move your body often. If it is telling you to slow down, take a day or two off and reset. Exercise for me has always been a favorite part of my day and a priority in my life.
As far as nutrition, I have found only having a protein shake in the morning or even fasting until after my workout to be beneficial to shedding some body fat. I use to have oatmeal or toast with egg whites or even toast with peanut butter right away in the morning. Swapping out those meals for a lower calorie shake or even a 16 hour fast has been big for leaning down. My first meal is after my workout. Generally it is either a shake with fruit and 25-35 grams of protein or it is a big salad with lots of veggies and lean protein. Afternoons generally consist of Wasa crackers with 2 tablespoons of peanut butter or some protein with veggies and avocado.
Dinner should consist of protein, veggies, and healthy fats or carbs. Stick to those rules even when eating dinner out.
Beverages can definitely kill a diet. Hard fast rule- zero calorie drinks. Watch your alcohol intake and make some swaps for lower calorie drinks.
Try using the app My Fitness Pal. Log your foods for a few days and get a general idea of your calorie intake and where you may be high or low regarding macros.
Lastly, something I firmly believe in is don't let others persuade how you feel towards your own body. Develop a sense of loving what makes you, you. No one is perfect. Be mindful of your thoughts. Just as important as logging your food is taking a few days to log your personal thoughts. You may be surprised that you are setting yourself for failure before you even set out to make positive changes.