Top 10 Nutrition Habits to Maximize your Fitness Goals

In my opinion, there are many different nutrition plans that can help you lose weight; but as a certified fitness professional, losing ‘weight’ is only part of the equation.  You also want to change your body composition. The more lean muscle you have on your body, the quicker and easier it is for your body to burn calories and lose fat.

So, I’ve put together a list of the 10 Best Nutrition habits for you to follow so that you can (and will) build lean muscle and lose fat!  But before I get to that, I need to give you the 3 most important principles of any nutrition plan.  They are:

  1. What to eat
  2. When to eat
  3. How much to eat

Paying attention to these 3 principles will help you become healthier, improve your body composition and feel better!

Habit 1 – Eat every 2-4 hours.

Based on your goals, you may need to eat more or fewer meals than this.  Some of my clients only eat 4 meals a day; but that is much better than 2!

Habit 2 – Eat lean protein with each meal.

Women should get 15-20 grams of protein per meal.  Men should get 20-40 grams per meal.

Habit 3 – Eat vegetables with each meal.

I know, this is a tough one; but try adding some spinach to your eggs in the morning.

Habit 4 – Limit ‘starchy’ carbs to your after workout meal.

Especially if your number one objective is ‘fat loss’.

Habit 5 – Eat healthy fats.

Healthy fats are: Olive oil, nuts, avocado, flax seeds and fish oil

Habit 6 - Drink O calorie beverages.

Eliminate fruit juice, soda, and other sugary beverages from your diet.

Habit 7 – Eat ‘whole’ foods.

When ‘possible’ eat unprocessed whole foods, using supplements sparingly.  Shakes are great during the exercise/post exercise period.

Habit 8 – Plan ahead.

The hardest part about eating is consistency.  So planning ahead of time is crucial.

Habit 9 – Eat a variety of good foods.

Try to incorporate seasonal foods and variety into your meals.

Habit 10 – Break the Rules…once in a while.

Whether it’s once a week, a ‘small’ treat daily, or for celebrating; you can have pizza or cookie dough every now and then.


Just to be clear, I am not a Registered Dietician; these are 10 great Nutritional Habits I have incorporated into my daily diet.  If you have special needs or a predisposed medical condition, please confer with your Medical Doctor before trying these suggestions, because every single one of us breaks down food differently and have different physical demands on our bodies.  Ultimately, you need to find what works for you; but if your current ‘plan’ isn’t working, try some of these suggestions and see what happens.



About Michael

Michael Bonetti has been a certified personal trainer since 1994. His true passion is helping people. Whether you need help losing weight for a wedding, playing golf better, or living without pain; Michael is dedicated to learning everything he can to help you achieve all your health and fitness goals.

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