If you are looking to improve your body composition, here are a few quick tips to keep in mind…

1. Don’t skip meals – Often when individuals are looking to change body composition and lose fat, they are tempted to skip meals to skip calories… don’t do it! Skipping meals will actually set back your progress in changing body composition. It is important to eat consistent meals and snacks to promote muscle-building pathways in the body. Eating consistently will also help with keeping your blood sugar levels stable and provide consistent energy throughout the day. This consistent energy is important for regulating hormones that will help with your body composition changes and prevent you from potentially overeating at your next meal. 

2. Focus on well-balanced plates – Not on cutting out all high-calorie foods! It can be tempting to load your plate with veggies, cut all starchy carbs, and restrict dressings and other flavorful components. While this type of eating will help with weight changes in the short term, it will backfire in the long term (likely 1 week…not very long term). Changing body composition isn’t just about losing fat, it is also about building muscle. To do that we need to make sure the body is fueled properly. So instead of just focusing on cutting calories, try to focus on building a well-balanced plate that will support muscle growth and provide the energy needed to get through the day. Make sure you are getting adequate amounts of protein spread evenly throughout the day. Focus on whole grains that are high in fiber and nutrients.  Incorporate at least 5 servings of fruits and vegetables into your day. Leave a little room for fun, it is ok to have that square of chocolate every now and then! 

3. Stay hydrated – This one may sound simple but can make a world of difference! If we are listening to our bodies and eating intuitively that means, we should be eating when we feel hungry. If you allow yourself to become dehydrated, sometimes those signals get crossed with hunger signals and your body thinks it is time to eat again. Making sure you are properly hydrated can also help with fueling properly and not eating when you are just thirsty.