The three most common weight loss mistakes are: 1. Underestimating calorie/macro intake, 2. Overestimating calorie/macro intake, 3. Over eating during “cheat meals”. 

To lose fat, you must consistently eat fewer calories than you burn. This produces the calorie deficit required for diminishing your body’s fat stores. 

To maximize muscle growth, you must consistently eat more calories that you burn. The produces the calorie surplus required for optimizing your body’s muscle building machinery. 

If you want to neither lose nor gain fat and make slow muscle and strength gains, you want your calories in to match your calories out. 

Protein affects your body composition far more than carbs and fat does, and research shows that a high protein diet is superior to a low protein one in many ways. 

At least 80% of your daily calories should come from nutritious, relatively unprocessed foods that you clean, cut and cook yourself. Like lean protein, fruits, vegetables, whole grains, legumes, nuts, seeds and oils. You can then use the remaining calories for your favorite treats if you desire. Like ice cream and chocolate. :)

It doesn’t matter whether you eat high carb, low carb, high fat, low fat, when it comes losing fat and gaining muscle. Find a balance of carbohydrates and fats that work for you. 

If you’re like most people, you are getting enough omega 6 in your diet from commonly consumed foods like vegetables, nuts, seeds and meat. You’re probably not getting enough omega 3. This is an easy fix with an omega 3 supplement.