10 Secrets for Weight Loss – Your Good Nutrition Checklist

If you’re on one of my Nutrition Plans, you know that I stress the importance of balance. There are so many fad diets out there that claim magic weight loss powers. I’m sure you’ve heard phrases like, “Eat this superfood to get abs,” “Lose 10 lbs in one-week,” “One exercise to melt away the pounds,” etc. This all sounds way too good to be true, and it is! Adding one or even five foods or exercises to your diet will not shed fat alone. Yes, some extreme diet plans may lead you to lose weight initially, but the food restrictions they require are just not realistic for long-term weight loss.

So what does long-term, healthy weight-loss look like? Yes, it does take time, dedication, and consistency but it doesn’t have to be painful! In fact, losing weight, gaining strength, and/or improving your overall health and fitness is a lot of fun when you have a solid support system, correct information, and helpful tools.  You shouldn’t have to skip out on cocktails with friends, miss a celebratory dinner, or ban major food groups from your diet to feel great in your skin. I know, easier said than done, right? You’re probably thinking, “Oh ya right, like I can trust myself to not have more than a couple cocktails, order the fish and veggies at a restaurant, or take the time to grocery shop and meal prep.” We tend to doubt ourselves but our bodies iare way smarter than we give them credit for! Think about it. You’re looking at this post because you already feel like there needs to be a change. Your jeans aren’t fitting well, you lack energy, you have indigestion problems, or you feel weak and soft. Your body is already giving you signals that you need to make LIFESTYLE changes.

To get you started, I am breaking down the 10 nutrition guidelines I use on a daily basis to keep myself in check without feeling deprived!

Print it out, pin it, or share on social media and use it to reference every day!

10 Secrets for Weight Loss - Your Good Nutrition Checklist

1. Eat vegetables at 80% of your daily meals.

Whether you chose to eat 3 larger meals or 6 smaller meals, make sure there’s fresh, organic vegetables in the majority of them!

2. Enjoy fruit at 40% of your daily meals.

Fruit has gotten a bad rap lately because of its sugar content. Don’t skimp on the good stuff! Yes, fruit has sugar in it, which is why we watch our portion sizes, but it also has essential vitamins and minerals to fuel your body and a ton of fiber to keep you feeling full and satisfied. Whoever said the sugar in an apple is equivalent to sugar in a cookie was seriously disturbed (Legally Blonde reference anyone?! haha).

3. Take a shot of apple-cider vinegar before breakfast and a multi-vitamin after.

If you’re a member, you already know why I swear by my morning apple-cider vinegar shot (and the other fat-burning ingredients I add it to) from one of your exclusive member-only emails. Taking a multi-vitamin after breakfast ensures you won’t miss out on any vital vitamins or minerals to power you through your busy day. 

4. Avoid multi-tasking – eating is it’s own ritual.

Turn off the tv, put down your phone, and sit down! Your brain will not be as receptive to the “I’m full” signals if you are doing a million (or even just one) other thing while eating. 

5. Eat a breakfast complete with lean protein, complex carbs, and healthy fats.

If you’ve heard it once, you’ve heard it a million times! Breakfast is the most important meal. It’s true! Make sure you’re giving your body all it needs right from the start! A complete breakfast kick starts your metabolism (or your body’s fat-burning capability), sets your mind up for a successful healthy day ahead, ensures you don’t overeat later, and gives you the energy to get through your checklists, work schedules, and workouts. 

6. Indulge your cravings a little every week.

Whether it be a square of dark chocolate every day, a couple (healthier) chips at lunch, or one (or two) scoops of ice cream a week, make sure you aren’t completely depriving yourself of the food you crave! This way, you can keep your waistline in check and avoid binging later on.

7. Eat lean protein and complex carbs within 1 hour after working out.

The hour after working out is the golden-hour! This is when your body will use carbohydrates to burn fat and protein to rebuild and repair your muscles. Check out this blog post for some post-workout meal ideas :).

8. Eat lean protein at every meal.

Protein is the key to sustained satiation and fat-loss. Eat it up at every meal and be merry! 

9. Drink at least half your body weight in oz of water. More if you’re active!

Hydration benefits could be it’s own book! From diminishing false hunger cues, to glowing skin, to a flat tummy, to increased endurance and strength, to naturally detoxing the body on a daily basis, they are endless. Still not convinced? Dehydration can lead to weight gain, fatigue, high blood pressure, high cholesterol, digestive issues, and premature aging!

10. Enjoy your food 90% of the time.

So yes, there will be times when your food is simply fuel. However, this shouldn’t be the norm. If you’re constantly unsatisfied by the healthy food you’re eating, it’s time to mix it up! Remember, this is a lifestyle change, and if you don’t enjoy it, it won’t last!

In the end, you should not be thinking or obsessing over the food you eat, feeling ashamed of your meal choices, or lacking energy because of your diet! Feeling frustrated about your own nutrition, digestive upset, weight gain, or weight-loss plateau? I’ve been there! Sign up for a customized nutrition plan with me complete with one-on-one counseling, recipe ideas, and meal breakdowns!

Health and happiness,



On Instagram?! Stay up to date with my journey at eminspandex.

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Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. […] 1.My Top 10 Secrets for Weight Loss […]

  2. Great tips!! I follow all of these on a daily basis! Nutrition is so important!

    1. That’s awesome, Shamira! Keep it up, girl 🙂

  3. LOVE #10. Enjoy your food 90% of the time!! Eating is an every day thing and if you’re not enjoying it, then you’re going to go back to old eating habits!

    1. Yes! I’m so glad this clicked for you, Lizzy!

  4. I think that making a checklist like this is such a great idea! Food and eating can get so complicated that people are not sure what they’re supposed to eat. This makes it much more simple. And I need to drink more water!

    1. It makes me so happy to hear this, Debbie! The Internet is flooded with so many different messages when it comes to what’s “healthy.” It’s no wonder so many people are confused!

  5. Great suggestions – I have some work to do!

    1. Thank you , Jennifer! Just start with a few of them and then keep adding on each week to keep you from feeling overwhelmed 🙂

    2. Thank you , Jennifer! Just start with a few of them and then keep adding on each week to keep you from feeling overwhelmed 🙂

  6. These tips are really helpful! I need to print off that check list ,so I can post it somewhere I can see it everyday.

    1. Yay! Yes do it! Even pinning it could help if you have Pinterest!

  7. Sharing this list! I really like it. I’ve been forgetting my apple cider shot lately. I need to get back on track and this might really help.

    1. Thank you Dia! You got this! Xo

  8. These are really useful tips! I’m not trying to lose weight, but I always like to keep health tips in mind.

    1. That’s awesome! These aren’t just tips for weight loss, they are tips for an overall way of healthy living too 🙂

  9. Love this! Still struggling with the breakfast part (I drink tea/coffee, then forget to eat), so this is a great reminder!

    1. What?! I love my coffee but I also love my breakfast!! I lag so hard when I don’t eat it. Plus it’s so yummy! I think I may even have a protein waffle for dinner tonight! Haha I’m so glad this can help you remember 🙂

      1. Oh, I love breakfast foods! Just not at breakfast times 🙁 But I’ll definitely try to do better! Thanks!

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