5 Truths About Nutrition I wish i knew sooner
The hard truths that could transform your relationship with food and fitness.
In my twenties, I believed in the magic formula: "eat less, train more." It seemed logical, straightforward, and promised quick results. For a while, it worked—until it didn't. I lost weight, sure, but I also lost muscle, my energy crashed, and inevitably, I gained everything back.
After years of working with clients and learning from countless trial-and-error experiences, I've discovered that sustainable nutrition is far more nuanced than the simple calories-in, calories-out equation we're often taught. Here are five hard truths about nutrition that I wish I'd understood sooner—and that could change everything about how you approach your health.
1. You Can't Out-Train a Poor Diet
This might be the hardest pill to swallow for fitness enthusiasts. You can spend hours in the gym, crush every workout, and still struggle to see results if your nutrition isn't aligned with your goals. Exercise is fantastic for building muscle, improving cardiovascular health, and boosting mood, but it's not a magic eraser for poor food choices.
The math is simple but sobering: a 30-minute intense workout might burn 300-400 calories, while a single restaurant meal can easily contain 1,200+ calories. Training provides the stimulus for change, but nutrition provides the raw materials your body needs to actually make those changes happen.
2. Eating Less Isn't Always Better
The "eat less" mentality can be one of the most damaging approaches to long-term health. When you severely restrict calories, your body doesn't just burn fat—it also breaks down muscle tissue, slows your metabolism, and triggers hormonal changes that make weight maintenance incredibly difficult.
Sustainable nutrition is about eating enough of the right foods to fuel your body's needs. This means adequate protein for muscle maintenance, sufficient calories to support your activity level, and enough nutrients to keep your energy stable throughout the day. Sometimes, eating more (of the right foods) is exactly what your body needs to start losing fat effectively.
3. Most People Severely Under-Eat Protein
Protein is the most important macronutrient for body composition, yet it's the one most people consistently under-consume. While the general recommendation is 0.8 grams per kilogram of body weight, active individuals need significantly more—often 1.6-2.2 grams per kilogram of body weight.
eg. a 60kg female should aim for [60 x 1.6g] = 90g of protein each day (30g per meal).
A 80kg male should aim for [80 x 2] = 160g of protein each day.
Adequate protein intake helps preserve muscle mass during weight loss, increases satiety (helping you feel full longer), has a higher thermic effect (burns more calories during digestion), and supports recovery from exercise. If you're not hitting your protein targets, you're making every other aspect of your nutrition and fitness goals unnecessarily difficult.
4. "Healthy" Foods Can Still Stop Fat Loss
Just because a food is marketed as healthy doesn't mean it can't contribute to weight gain or stalled progress. Nuts, avocados, olive oil, and quinoa are all nutritious choices, but they're also calorie-dense. It's entirely possible to gain weight eating only "clean" foods if you're consuming more calories than your body needs.
This isn't about demonising healthy foods—it's about understanding that portion sizes matter regardless of the food's nutritional profile. A handful of almonds is a great snack; a whole bag will derail your progress. The key is finding the right balance between food quality and quantity.
If you are unsure how calorie dense your food is. Try the food tracker apps for 7 days. You'll get a great indication of how many calories you are consuming. There are so may alternatives to each food these days to find the right calorie balance for your needs.
5. Consistency Beats the Perfect Plan Every Time
I've seen people spend weeks researching the "perfect" diet plan, only to abandon it after a few days because it was too restrictive or complicated. Meanwhile, others achieve remarkable results following simple, sustainable practices consistently over months and years.
The truth is, there is no perfect plan—only the plan you can stick to long-term. A good nutrition approach that you follow 80% of the time will always outperform a perfect plan that you abandon after two weeks. Focus on building habits you can maintain: eating protein at every meal, including vegetables with lunch and dinner, staying hydrated, and preparing meals at home most days of the week.
The Bottom Line
Sustainable nutrition isn't about perfection—it's about understanding these fundamental principles and applying them consistently over time. The "eat less, train more" mentality might work for a few weeks or months, but it's not a sustainable long-term strategy for most people.
Instead of looking for the next quick fix or magic formula, focus on building a foundation of healthy habits that support your goals without sacrificing your energy, muscle mass, or mental well-being. Your future self will thank you for taking the long-term approach.
Remember: small, consistent changes compound over time. Start with one or two of these principles, master them, then gradually add more. Your body—and your relationship with food—will transform as a result.