I’ve got a really simple post for you today – a guide to common diet problems and how to fix them.

Working with weight loss clients for over 12 years, I’ve noticed that a lot of people over-think their diet and weight loss attempts. They see a long journey in front of them and find the whole thing overwhelming. It needn’t be.

This isn’t an exhaustive list of diet problems and how to fix them, but it’s a simple guide to 15 of the most common I have come across.

A lot of nutrition comes down to the planning. Think through your day, try to anticipate times when it will be difficult to eat well and think of a strategy to combat them. Often it will be as simple as taking a pre-prepared meal with you so you don’t have to eat the high-calorie food options on offer at the time.

A little preparation goes a long way. If you’d like a few food prep pointers, give this food prep post I wrote a read.

Breakfast Issues and Fixes

• You’re up early and don’t fancy making breakfast. Prepare the night before. Try this breakfast recipe.
• Your appetite for food is not high in the morning. Have a smoothie or coffee, followed by something healthy later. Alternatively, skip breakfast.
• You’re rushed in the morning so don’t have time to prepare breakfast. Prepare the night before. See recipe above.
• You don’t like a big meal for breakfast. Try fruit, yogurt or small portions.
• In a hotel and a fry up is only option. Go for the lower calorie, lower fat elements. Eggs, tomatoes, beans and mushrooms. Limit bacon, sausage and black pudding.

Lunch Issues and Fixes

• Your work lunch is rushed and eaten at a desk. Make a point of leaving the desk. A lunch break is a legal requirement in the UK.
• You have to rely on a work canteen. If there is never a healthy option, take your own.
• You work on the road so rely on convenience. Try to pick salads, soups or take your own food with you.
• There are little/no cooking facilities at work.  Take a salad in tuppaware. If you want hot food, take a large soup in a flask.
• Lunch always makes you feel tired shortly afterwards. I find eating a high protein, low carb lunch works well for me.

Evening Meal Issues and Fixes

• You’re tired after work and can’t be bothered to cook. Prepare the night before. See the food prep article above.
• You’re really hungry, so want a quick to cook meal. Keep cooking to a minimum. Go for quick to cook protein such as steak, served with a salad.
• You’re eating out at a restaurant with limited healthy choice. Eat only one course. Order vegetables as side dishes rather than high calorie options.
• You’re going out for a drink? Go for lower calorie options such as clear spirits (vodka, gin) with a diet mixer.
• Unable to skip dessert on occasions such as birthdays. Go for lower calories throughout the day. You can make allowances for cake if you eat fewer calories the rest of the day.

Snacking Issues and Fixes

• Unsure of healthy snacks? Stick to obvious healthy choices. Fruit, carrot sticks etc.
• Want a sweet snack but don’t want to ruin diet progress. Only snack with obvious calorie amounts. Go for small chocolate bars, yogurt etc.
• Find it difficult to avoid snacking at work. Keep yourself busy – I snack when I’m not doing anything else. Also eat lots of protein at lunch – it keeps you full.
• Don’t want to eat before training after work, but don’t want to train hungry. Eat a banana 60-90 minutes before training. It’ll give you energy and is easy to digest.
• Crave sweet things but don’t have the calories left in your daily calories. I find putting a sugar in coffee helps, or maybe have a protein shake mixed with water. This one is great. It’s sweet, but low calorie and doesn’t taste artificial.

These are simple solutions to the most common diet problems I can think of – the diet problems that have been discussed with me, anyway!

The key lessons for dieting remain the same…

1. Think calories. If there’s a lower calorie option, go for that.
2. Think food quality. Aim for nutrient density – real food will keep you full for longer and is healthier.
3. Prepare. Most of us aren’t surrounded by healthy food choices all day. Prepare for those times.

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