So maybe over the last six months, you’ve packed on a few pounds. Your pants are snug, and you're looking in the mirror like, “What the heck happened?”

But don’t worry, I've got a solution. You want to lose that extra fluff? Stop with the crazy workouts thinking you can burn off all those snacks. Let’s be real—you're not outworking that late-night pepperoni pizza.

Instead, let’s focus on your nutrition. And listen, I’m not here to give you some strict, ridiculous diet where you’re eating kale and celery sticks for the rest of your life. No cleanses, no weird shakes, no cutting out entire food groups. I’m not here to torture you.

We do it brick by brick. It’s a habit-based approach, okay? Think of it like building a house. You lay down one brick, nice and sturdy, before you even think about the next one. You rush through it, skip a few bricks, and guess what? That house is going to fall apart. Same with your nutrition habits.

So relax, we’re gonna take this slow, no need to feel overwhelmed. You’re gonna build something solid, something that lasts. Sound good? Let’s do this.

10 Habits of Good Nutrition

When it comes to changing your nutritional habits, here are the 10 habits you should master, one at a time. These habits will help you lose fat, get strong, and improve your health, brick by brick.

1. Plan Your Meals for the Week Based on Your Priority-One Goal

Planning is where it all begins. Start by identifying your primary health goal, whether it’s fat loss, muscle gain, or overall well-being. Once you've determined your priority, plan meals that align with that goal.

Action Step:

• Set aside 30 minutes on a Sunday to plan your meals for the week.
• Use apps like MyFitnessPal or a simple notepad to create a list of meals that support your goal.
• Make sure your meal plan includes a balance of lean proteins, fresh carbs, and healthy fats.

By doing this, you’re giving yourself a clear roadmap for success.

2. Purchase Your Food Online or Shop at the Grocery Store

Whether you're shopping online or in-store, make sure you’re selecting high-quality ingredients. Stick to the perimeter of the grocery store where you’ll find fresh produce, lean meats, and unprocessed foods.

Action Step:

• If time is tight, use an online service like Instacart to have groceries delivered to your door.
• When shopping in-store, grab a basket instead of a cart to limit impulse purchases.
• Always read labels to avoid unnecessary additives and processed ingredients.

3. Prepare Everything on the Stovetop, Oven, or Grill

How you cook your food matters. Avoid deep-fried and overly processed foods. Instead, embrace healthier cooking methods like grilling, baking, or stir-frying.

Action Step:

• Dedicate one day a week (like Sunday) for batch cooking. This will save time during busy weekdays.
• Grill lean meats like chicken and fish while roasting vegetables for a nutritious meal that can be easily reheated.

4. Package Your Delicious Meals in Single-Serving Stainless-Steel or Glass Containers

Portion control is crucial for successful nutrition habits. By pre-packaging your meals in individual containers, you’re less likely to overeat or make poor choices when you’re hungry.

Action Step:

• Invest in a set of stainless-steel or glass containers for your meal preps. These are eco-friendly, durable, and help keep food fresh.
• Label each container with the date to ensure you’re eating meals while they’re still at their best quality.

5. Journal Your Daily Food and Drink Intake and Include Calories

Tracking what you eat increases awareness and accountability. But don’t just focus on calories—pay attention to the quality of what you’re eating and how it makes you feel.

Action Step:

• Use a food journal or app to write down everything you eat and drink. Track portions, protein, carbs, fats, and how the food makes you feel.
• Reflect on your food choices at the end of the week and adjust accordingly to hit your goals.

6. Every Day, Journal Your Gratitude

Healthy nutrition habits aren’t just about what you eat. Your mindset plays a huge role in your success. By practicing gratitude, you’re training your mind to focus on the positive aspects of your health journey.

Action Step:

• Every morning or evening, jot down three things you’re grateful for in a journal.
• It could be something as simple as “I’m thankful for the energy I feel after eating a balanced meal.”

7. Chew Your Food Completely and Stop Eating When You’re 80% Full

Mindless eating often leads to overeating. Slow down and give your body time to signal when it’s full. A good rule of thumb is to stop when you feel about 80% full.

Action Step:

• Practice mindful eating by chewing each bite 20–30 times. This helps with digestion and makes you more aware of how much you’re eating.
• Put your fork down between bites, and focus on enjoying the flavors and textures of your meal.

8. Include a Lean Protein at Every Meal

Protein is essential for building muscle, recovering from workouts, and keeping you feeling full. Including protein in every meal ensures you’re getting enough to support your health goals.

Action Step:

• Make lean protein the centerpiece of your meals. Think chicken, turkey, fish, tofu, or legumes.
• Aim to consume at least 25–30 grams of protein per meal.

9. Choose Fresh and Unprocessed Carbs in Some of Your Meals

Carbs are not the enemy. You just need to choose the right ones. Fresh fruits, vegetables, and whole grains are packed with nutrients that fuel your body.

Action Step:

• Swap refined carbs like white bread and sugary snacks for whole grains, sweet potatoes, and quinoa.
• Include a variety of colorful vegetables at every meal to get the most nutrients.

10. Include Healthy Fats in Some of Your Meals

Healthy fats play a vital role in brain function, hormone production, and keeping you satisfied after meals. Make sure to include sources of healthy fats in your diet.

Action Step:

• Drizzle olive oil over your salads, or add a few slices of avocado to your meal.
• Use nuts and seeds as snacks to add a healthy fat boost to your day.

The Final Word on Nutrition

There’s no one-size-fits-all approach to nutrition. Instead of following a strict diet, focus on upgrading your habits.

It may take time to adjust, and you’ll have moments where you slip up (hey, we all do). But that’s why this habit-stacking approach works—one habit at a time allows you to build a solid foundation for long-term success.

It’s not about perfection, but about making small, consistent changes that add up to big results.

Decide today to commit to your health. Be decisive, focus on your "why," and embrace the process. It’s time to build your house brick by brick, and trust me, it’ll be stronger than ever.

Summary:

This lesson covers ten key nutrition habits for sustainable weight loss, focusing on meal planning, mindful eating, and balanced nutrition. It emphasizes a gradual, habit-based approach, stacking one habit at a time like building a strong foundation, ensuring long-lasting results without restrictive diets or extreme measures.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.