Have you ever heard the expression that you can’t out-exercise a bad diet? There’s a lot of truth to it. For long-term health, and to fully reach your fitness goals, it’s imperative that you support your exercise habit with healthy eating habits.

We see some very common dietary “mistakes” time and again with our clients that are impeding their success. One of the most common we see in clients who have stubborn fat to lose is that they eat poorly throughout the day. But this doesn’t necessarily mean they eat too much – in fact, they’re usually eating too little, and choosing the wrong things.


Then, they’ll get home at the end of the day famished and end up eating too much of the wrong things. I find that people – especially busy professionals – look at eating as a chore during the day while in work-mode, and a luxury at night while they’re relaxing, which can lead to trouble.

If this sounds like you, here are some tips for getting your diet on track:

  • Eat often. Start with a big healthy breakfast and aim for a meal or snack every few hours. Usually the easiest way to achieve this is by having a morning snack between breakfast and lunch, and an afternoon snack around 3 or 4pm. 
  • Eat mindfully. This means away from your desk, if possible. Don’t shovel your food in as fast as you can. Eat slowly and consciously. Enjoy your food – and the brief reprieve from your work.
  • Eliminate packaged/processed foods. This means no microwave lunches or 100 calorie packages of snacks; nothing low-fat. Instead, go for whole, natural, unpackaged foods.
  • Incorporate protein into every meal and snack to help you feel full and boost your metabolism. It might sound tough but it’s easier than you think – instead of just an apple, have an apple and a handful of nuts. Instead of carrots, carrots with some hummus. You get the idea.
  • Load up on fruits and vegetables. Lots of salads (with protein, of course), and unlimited veggies as snacks. Fruit is good too but, since it is sweeter, you should aim for one to four servings per day, depending on your goals. 

Following these steps will ensure your body gets the consistent energy it needs from quality sources throughout the day, so you won’t feel the need to overeat in the evenings. You can expect to have more energy and fewer cravings and I’ll bet that before long you’ll notice some fat loss as well.