Posted in General Fitness by Rogue Fitness on 03 June 2017

How to create a foundation for a sustainable healthy nutrition plan!

Anyone who knows myself or any of the trainers at Rogue Fitness will know that we try to educate our clients so that they know how to create a healthy diet and continue to embrace it for the long term.

The following are ten tips to help you create a sustainable healthy nutrition plan.

  1. Find out what your BMR is!

    This number will allow you to estimate how many calories you need to maintain, lose or gain weight. Your Basal Metabolic Rate is the amount of calories you need to maintain your current weight. The easiest way to do this is pop on a scale at your local personal training studio, gym or pharmacy. You can also work it out using an online calculator here.

  2. Learn how to track your food intake.

    While this may not be something you do for the rest of your life. It is a very valuable skill in terms of education around our food choices. If you do this for a few weeks having worked out your BMR you should see a pattern emerge. If you hit your maintenance calories you will maintain your weight, if you eat below this number you will lose weight. You see where I’m going with this!

    If you use an app like my fitness pal below, you will also learn how your macronutrients break down: how much of your diet is made up of carbohydrates, protein and fats. This is important for health, performance and weight management.

  3. Use a calorie cycle.

After following the first two steps you will be able to estimate a calorie range which should allow you to increase or decrease your body weight and body fat. Matching an exact calorie target every day in virtually impossible so estimate a range that you can work with. Then on days when your energy levels are high you can eat at the lower end of this spectrum and on the other days you can eat a little more. Nothing is set in stone here!

  1. Make protein the foundation of every meal.

    Protein is not stored the same as carbohydrate or fats therefore it is the macronutrient offers the most satiety and is the only macronutrient that will help us recover from training as well as everyday stress. Keep things simple: eggs or oats for breakfast. Lean proteins or fish based salads for lunch. Lean meat with minimal sauces and condiments and veggies for dinner. Simple!

  2. Keep things as simple as possible and indulge occasionally!

Monday to Friday (or the days when you are in your routine) try and stick to one or two options for your main meals and then when you are out or at the friend’s house you can add a little variety. If you have followed the first few steps you will still know how to make the right decisions. For example: if you are in a restaurant you might order a grilled steak and mixed veggies. Extra gains here!

Listen to your body and don’t punish yourself!

Changing your nutrition and lifestyle should make you feel better not worse!

For more advice on living a healthy lifestyle simply book a complimentary consultation: