Maybe you've gained some weight over the last six months and you know something needs to change.

Luckily for you, there’s a proven strategy to lose that unwanted bodyfat.

One of the fastest ways to lose weight is to focus on your nutrition.

This approach is way easier than doing more exercise in an attempt to offset mindless eating and drinking.

You see, when we teach nutrition in our age-management coaching program, we try really hard to not overwhelm you.

There are no meal plans to follow, no super-restrictive diets, no dangerous cleanses, etc.

We take a habit-based approach to nutrition coaching, which means that we work on changing a habit or behavior for a period of time.

Imagine that a habit is one single brick.

Once you've mastered that particular habit, or brick, it becomes the foundation for which future habits are built upon.

A sturdy brick house has one brick firmly stacked on top of the next brick.

No need to move onto the next habit, until you've mastered the current one... otherwise you end up building a wobbly house that will eventually topple over. Make sense?

What this "habit stacking" approach means for you is it’s less overwhelming, but the results are just as good, if not better because they actually last.

10 Habits of Good Nutrition

When it comes to changing your nutritional habits here are the 10 habits that you should master, one at a time.

1. Plan your meals for the week, based on your priority-one goal

Start by identifying your primary health goal, whether it's fat loss, muscle gain, or overall well-being, and create a meal plan that aligns with this objective. Make a shopping list of ingredients required for your goal-centric meals to ensure you have everything you need on hand.

2. Purchase your food online or shop at the grocery store

Opt for online grocery shopping if you need the convenience, but don't forget to check labels and select whole, unprocessed foods. When shopping in-store, stick to the perimeter of the supermarket, where fresh produce and unprocessed foods are typically located.

3. Prepare everything on the stove top, oven, or grill

Experiment with grilling vegetables and lean proteins for a flavorful, healthy twist. Master the art of stir-frying for a quick and nutritious meal preparation option.

4. Package your delicious meals in single-serving stainless-steel or glass containers

Invest in quality, eco-friendly containers to make portion control easy and help preserve the freshness of your meals. Label containers with the date to ensure you consume your meals at their peak quality.

5. Journal your daily food and drink intake and include calories

Keep a detailed food diary to track your consumption, but focus on quality over calories. Note how each meal makes you feel, not just the calorie count, to better understand your body's responses.

6. Every day, journal your gratitude

Set aside time each day to reflect on what you're thankful for, whether it's your health, relationships, or daily experiences. Start or end your journaling session with a positive affirmation to boost your well-being.

7. Chew your food completely and stop eating when you're 80% full

Aim for 20-30 chews per bite to encourage mindful eating and better digestion. Pause during your meal and assess your satiety level before deciding to continue eating.

8. Include a lean protein at every meal

Incorporate sources like chicken, turkey, fish, or plant-based alternatives like tofu or tempeh to meet your protein needs. Plan your meals around the protein source to ensure you don't miss this vital nutrient.

9. Choose fresh and unprocessed carbs in some of your meals

Opt for nutrient-dense carbohydrate sources like colorful vegetables, fruits, and whole grains. Prioritize carbohydrates that are high in fiber and low in added sugars.

10. Include healthy fats in some of your meals

Add sources of healthy fats like avocados, olive oil, nuts, or seeds to salads or as a drizzle over cooked dishes. Experiment with using coconut oil or ghee for cooking to introduce variety in your fat sources.

There is no one-size-fits-all approach to nutrition.

Instead of suggesting a generic meal plan, and telling you to eat certain things at certain times, you're going to focus on changing your behaviors.

You see, following a "diet" is not sustainable.

It may work for a week or two, but can you really follow it as a lifestyle?

Nutrition is more of behavioral psychology.

Today, most people know what healthy is, and maybe you need some ideas and recipes here or there, but for the most part, you know what "healthy" means.

So instead, you will upgrade your habits.

I'm considered the best age-management personal trainer near Allentown, PA, yet sometimes I'll make poor nutrition choices myself.

Things like dipping pretzels in mustard, and then mindlessly eating the entire bag, while I watch a show on Netflix.

You know, to "relax."

Why am I doing this?  Good question.

And how can I fix it? Upgrade my habits.

Both you and me should approach the habit in a stacking format... one "brick" at a time.

Then, generally after 2-4 weeks, you "stack" another habit on it.

That way, you change the behavior over time, and incorporate the new habits into your lifestyle.

Either way, even at its simplest brick-by-brick approach, I know it can feel overwhelming right now.

Every meaningful achievement starts with a decision.

You decide to prioritize your health.

After that, you decide to trust me to help you achieve your priority-one goal.

No decision means no progress. (And doing "nothing" is still a decision.)

Think about it. Aren’t some of the most miserable people you know ones who can never make a decision?

They're always chasing new information, but never actually taking action.

Choose to be the most decisive person you know. Have a will, not just a wish.

An indecisive person settles for mediocrity.

See, if you don’t decide what is important, you will spend your life doing only what is important to others.

But being decisive, being focused, and committing dramatically increases our likelihood of success.

Don’t be afraid to make a choice. We must make decisions, even if it means we’ll sometimes be wrong.

You see, "undecided" never leads to greatness. Choice, not chance, determines destiny.

Too many over-40 men and women run their lives not knowing what they really want, but feeling sure they don’t have it.

Decide to do something now to make yourself better. The choice is yours.

Whatever you want to do with your life, there will be challenging moments when you just want to give up.

In those moments, hold on to your why.

You will feel frustrated by your lack of progress. When that happens, hold on to your why.

You will look at the apathy of others and wonder why you bother trying. On those occasions, hold on to your why.

When you know why you are doing what you do, nothing can stop you.

So whether it’s for God, family, country, service, a sense of achievement or whatever, don’t ever forget why you’re on this journey.

Write it down if you have to. And remind yourself on a daily basis.

Hold on to your why and never, ever let go.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.