I hear it all the time: “I just don’t know what to eat.” And honestly, I get it. There’s so much noise out there — keto, carnivore, vegan, intermittent fasting — it’s enough to make anyone throw their hands up and order a pizza.

But here’s what I tell every new client: sustainable fat loss isn’t about following the latest trend. It’s about nailing a few basics and being consistent with them. That’s it. No magic. Just fundamentals.

Eat More Protein Than You Think You Need

Seriously. Most people I work with are barely getting half of what they should. Protein keeps you full, helps you hold onto muscle while you lose fat, and your body actually burns calories just digesting it. Shoot for around 0.8 to 1 gram per pound of body weight. Chicken, fish, eggs, Greek yogurt, lean beef — pick what you actually enjoy eating and build meals around it.

Carbs Are Not the Enemy

I can’t say this loud enough. Carbs fuel your workouts, keep your brain functioning, and help regulate your hormones. The trick isn’t eliminating them — it’s choosing better sources and timing them around when you’re active. Rice, potatoes, oats, fruit — these are your friends, not your enemies.

Track Your Food (Even If It’s Just for a Few Weeks)

I know, nobody loves logging meals. But doing it for even 2–3 weeks is eye-opening. You’ll see exactly where your calories are coming from, and I promise there will be at least one “oh wow, I had no idea” moment. That awareness alone changes behavior.

Aim for 80%, Not 100%

This is literally why I named my business 80/20 Nutrition. If you’re hitting your targets 80% of the time, you’re going to see results. That other 20%? That’s life — birthday dinners, date nights, a rough day where you just need some comfort food. And that’s completely fine.

Sleep and Stress Are Underrated

I’ve had clients who were doing everything right in the kitchen but barely sleeping 5 hours a night and running on stress and caffeine. When we fixed the sleep, the fat loss followed. Your body needs recovery to change. Give it what it needs.

If you want help putting a plan together that actually fits your life, hit me up. That’s literally what I do.