Health

Simple Diet Changes for Weight Loss

Fitness Pros Dish Their Go-to Diet Hacks to Get Results

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A few swipes through Instagram and you’ll see that most of the people you’re following for fitspiration (don’t be bashful, everyone does it) put in just as much effort in the kitchen as they do at the gym. That’s right: sculpting a perfect rectus abdominis (the set of flat, long muscles that span the entire length of the abdomen typically referred to as your abs) requires diligence.

RELATED: Best Way to Lose Fat

To get the inside scoop on just how “abs are made in the kitchen,” we tapped fitness pros to give us their healthy eating tips and the lifestyle changes that help them stick to a weight loss goal.


Simple Diet Changes for Weight Loss


Jaclyn Kiernan MS, RDN, a Noom Coach with extensive experience in helping people lose weight,  notes that you can never go wrong when keeping these helpful basics in mind:

  • Eat balanced meals consisting of healthy fat, lean protein, and fruits/veggies
  • Examine the “why” behind your food choices, and work to address emotional eating habits and mindless eating
  • Approach your diet with a sense of moderation: you can still eat the foods you enjoy most like carbs, but in smaller portions
  • Vegetables aren’t just healthy food; they also keep you feeling satiated, and make healthy diet adherence easier

1. Restrict Your Eating Window


“I mostly eat within a time-restricted window of between 8 to 12 hours, starting at around 8 a.m. Your stomach has its own circadian rhythms so staying in tune with those is key.”

— Joe Holder, health and wellness consultant


2. Find Supplements That Work for You


“I start almost every single day with a supplement called Athletic Greens. It gives me pretty much everything I need from a vitamin, enzyme, fruit and vegetable standpoint. I just mix it with some water, but you could put it in a shake. It has 11 supplements in a single serving. This includes a multivitamin, antioxidants, green superfood, digestive enzyme blend, neural support formula, prebiotics, and probiotics”

— Jordan Slotopolsky, advertising technology sales


3. Keep Your Calories in Check


“I’m big on intermittent fasting, but I also aim for a calorie target. I typically eat two meals a day and take in around 2,000 calories. Type 2 diabetes runs in my family, and this type of eating pattern is known to lower the risk of that, and also inflammation.”

—Jason Tran, Instructor at Swerve Fitness and The Fhitting Room


4. Watch What You Top Your Food With


“Salads are great. Salads topped in dressings with 100 percent of your suggested daily fat content are not. If you’re out to eat, ask for all the options. Don’t screw yourself over by making all the right choices to just set yourself back to the starting line with high-calorie dressings, like ranch, honey mustard, or blue cheese.”

—Andrew Connor, Reebok Global Marketing Fitness Athlete Manager


5. Go Natural


“I used to be into taking supplements like pre-workout and amino acids all filled with harsh chemicals and ingredients you can’t even pronounce. Now I swear by supplementing my body with all-natural superfoods! I take maca powder for pre-workout, collagen-based proteins for recovery, and adaptogens for stress relief! It’s been a massive game-changer for the way I work out and recover.”

— Justin Norris, Co-founder of LIT Method


6. Just Beet It


“I use beet juice as a pre-exercise juice because it may boost energy and stamina. There’s also research that states that it may improve blood flow and lowers blood pressure.”

— Daniel Giordano, DPT, CSCS, Co-rounder of Bespoke Treatments


7. Keep It Simple


“I swear by chicken and avocado. Both are quick, easy, and clean. For some people, it could feel lame, but if I was only able to eat two things for the rest of my life, be healthy, and feel sustained, it would be these two.”

— Evan James Betts, ToneHouse trainer and fitness model


8. Drink More Water


“Not only does drinking water keep you hydrated throughout the day, but it also is a great way to help you lose weight. Drinking water is one way to boost your metabolism without having to work hard. Water is also known to be a natural appetite suppressant which benefits those looking to lose weight.”

– Jessica Mazzucco, TheGluteRecruit, NYC Certified Fitness Trainer


9. Ditch the Refined Sugars


“Cut out refined sugar. Keeping a clean regimen sounds simple enough but it is surprising how food marketed as “healthy” is full of refined sugar. This is keeping many from reaching their goals. Instead, focus on real food filled with all the essential macronutrients your body needs.”
– Nicci Robinson, Fit Body Trainer


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