You NEED these 10 nutrition tips and tricks!

Not everyone wants or needs to lose weight, but for those who do, even if just a few pounds/kilos, these strategies actually work without going into full-on diet/restriction mode. Trust me, I’m a product of the 90s low-fat, low-carb, high-cardio, starve-yourself approach, and it took me years to figure out that those methods are neither sustainable nor ideal for our bodies or our hormones.

My body is the fittest and healthiest it has EVER been at 48 because of implementing all these tools below. Nothing flashy, but boy, do they work, and I’m excited because I know I can keep doing this for years and years! And you can too.

I shared a post about this on social media, and you can find it [here] and [here]. But I’m adding FIVE MORE TOOLS just for you, my email community. Thanks so much for being here!

Here is a recap of the ones I shared on my posts:

1. Surf the Disappointment: When you hit 80% full, stop and wait.This tool was one of the most talked about tools in my coaching group last spring! Because it helps SO much! Sometimes we think we need more food, even after we’re already satisfied. The next time you feel that urge, try this: hit the pause button when you’re 80% full. Wait 5, 10, or even 20 minutes, and see how you feel. Most cravings fade once your body has time to catch up with your brain.

2. Eat Big Meals, Not Big Snacks: Bigger meals = fewer cravings. When I actually started doing this, I noticed HUGE changes - both in my cravings and in my body shape. I wouldn't have believed it until I tried it, and I am a health coach! Having 30-40 grams of protein at each meal, with some complex carbs and healthy fats, is truly a game changer. The fuller your meals, the less you’ll want to snack throughout the day and at night.

3. Get Creative with Fiber: Boost meals with fiber add-ons.I will admit it is tough to get 25g of fiber in a day! But for so many reasons we must try - one of them being it helps keep us fuller longer. Add ground flaxseeds to your morning smoothie, sprinkle walnuts on your oatmeal, or toss some chia seeds into yogurt.

4. Nix One Carb or Fat Portion: Small tweaks, big impact.Trim unnecessary calories by making small, intentional adjustments to your meals. Skip the rice in your burrito, opt for an open-faced sandwich (1 slice of bread instead of 2), or switch from half-and-half to whole milk in your coffee. These little shifts are hardly noticeable but can make a significant impact over time without sacrificing satisfaction.

5. Slow Down and Savor: Enjoy every bite.Eating fast makes it easy to overeat before your brain realizes you’re full. Slow down and really taste your food. Chew thoroughly, savor the flavors, and give your body time to signal when it’s had enough. This mindful approach helps you naturally eat less while enjoying your meals more.

And here are 5 additional tools that can make a big difference:

6. Use Smaller Plates and Bowls

Portion sizes can trick your brain into thinking you're eating more or less than you actually are. By using smaller plates and bowls, you can create the illusion of a fuller meal, which can naturally help you eat less without feeling deprived.

7. Go for a Walk Before Eating

Before sitting down to eat, try going for a short walk. It helps clear your mind, reduces stress, and can even curb cravings. By moving your body first, you’ll feel more in tune with real hunger signals, making it easier to eat mindfully and avoid overeating.

8. Stay Hydrated

Sometimes, when you feel hungry, you're actually just thirsty. Drinking a glass of water before meals or when a craving strikes can help you differentiate between true hunger and dehydration. Plus, staying hydrated throughout the day keeps you feeling more satisfied and energized overall.

9. Be Mindful of "Healthy" Foods

Just because something is labeled as "healthy" doesn’t mean you can eat unlimited amounts! This is something I see A LOT of in my coaching. Things like nuts, granola, and avocado are nutrient-dense but also high in calories, so it’s important to watch your portion sizes.

10.Allow Yourself Daily Treats:A little indulgence can go a long way.This was another tool, called "Intermittent Sampling" that my group coaching clients found incredibly helpful and freeing. Depriving yourself completely can backfire, leading to bigger cravings and even bingeing later on. Instead, allow yourself small, daily treats. Whether it’s a square of chocolate or your favorite snack, enjoying something you love every day helps you stay on track without feeling restricted. It’s all about balance—when you know you can have a little treat, you're less likely to go overboard later.

To sum it up—eating less doesn’t have to be a constant struggle. By focusing on protein, being mindful of portions, and allowing yourself some flexibility with treats, you can hit your goals without feeling like you’re missing out.