Nutrition should feel simple, sustainable and genuinely enjoyable. This is not about handing you a strict meal plan. It is about building habits that last, without giving up the foods you love.
Perfect is not the goal. When things are too strict they do not stick, and results you cannot hold onto are not really results. The aim is progress, not perfection. You do not need to obsess over every calorie. You just need to understand what fuels you best.
The basics.
Calories and goals. To gain muscle, eat more than you burn. To lose body fat, eat less than you burn. That is the whole mechanism, and everything else is detail on top of it.
Macronutrients are protein, carbs and fat. These are the big players that keep your body going, and you need all three in the right balance rather than cutting one out.
Micronutrients are your vitamins and minerals, found in fruit, veg, wholegrains, meat and dairy. You need them in small amounts, but they are vital for overall health.
Everyday nutrition tips.
Protein is crucial for muscle, skin, hair, recovery and energy. Aim for around 2g per kg of bodyweight. If you weigh 70kg, that is roughly 140g of protein a day.
Carbs are your body's main energy source. Do not fear them. They power your workouts, your brain and your recovery. It is not carbs that cause weight gain, it is eating too much overall.
Fats give you long lasting energy and support hormones and immune health. Focus on healthy fats like avocado, nuts, olive oil and fatty fish. Eat them in moderation and skip the trans fats found in chips and deep fried food.
How to build a balanced plate.
Use this as a guide to create meals that support your goals.
- Vegetables and fruit: five or more servings a day, and eat the rainbow.
- Protein: a quality source with every meal.
- Carbs: fuel your day, especially around your workouts.
- Fats and oils: a little goes a long way, think olive oil or avocado.
- Liquids: stick to water, aim for 2L a day, and skip the sugary drinks.
Final thoughts.
Eat real food. Move your body. Enjoy the process. You do not have to eat broccoli to be healthy, but it does help.
If you are feeling lost with your nutrition, that is exactly what coaching is for. Nutrition support is built into Lovisa's coaching plans alongside your training.