I get it, you want to lose body fat…but you don’t want to make a complete nutrition overhaul.


The thought of having to swap out every meal for chicken, rice and broccoli is just not that appealing, and on-balance, you’d rather be happy with higher body fat, than have to suffer with miserable, depressing and unenjoyable nutrition.


But what if you can have both?


Fat loss…without having to change too much to your current nutrition?


That would be ideal, right?


Why wouldn’t you want that??


Ok, you may not get super ripped enough to be on on-stage in a pair of posing trunks, but do you really want to do that anyway?


You just want to lose enough body fat to reveal some muscle and show a confident physique to the world, which shows you take care of yourself.


And that’s fair enough.


So I’m going to give you 5 tips, straight out of the Project Lean: Nutrition Guide’, which is going to show you how you can effortlessly lower your calorie intake, meaning you don’t need to stray too far from your current nutrition habits.


Project Lean: Nutrition Guide


Assuming that your current nutrition habits aren’t too strict, and you regularly eat many of your favourite foods, this will be the best way to at least get started on a fat loss plan.


One of the reasons that keeping close to your current nutrition methods is so important, at least to begin with, is that the body is not a huge fan of change and attempting to change too much too soon can cause resistance, and make the plan harder to stick to.


If you currently eat a very high volume of junk foods, you’ll soon learn to incorporate more nutritious and filling whole foods, since the high calorie/low volume nature of these junk foods means that they aren’t very filling when eaten in more restricted quantities, which will leave you in a constant state of hunger and feeling miserable.


Here’s how to get started…


  • Track everything you eat and drink for the next 3 days (you can use My Fitness Pal)
  • See how it compares to your results from the Calorie Calculator (available FREE here)
  • Make small adjustments to transform your current nutrition so that it’s in line with your results from the Calorie Calculator

The closer you can keep to your current nutrition, the easier it will be to stick to your plan.


Here are 5 ways you can effortlessly reduce your current calorie intake, without having too much of an impact on what you eat.


#1 Portion control


The first step to effortlessly lowering calories, is to look for where you can make small reductions in food intake and have a large effect on total calories.


Once you’ve tracked your food intake for several days, you may be shocked to learn the calorie values of certain foods that you regularly eat at meal times.


For example, every day you may have a handful of nuts as a snack, which can be very high in calories, so you could reduce the serving size by half.


Analyse all meals and snacks during the day and reduce your intake of any high calorie offenders.


#2 Calorie substitutions


Moving on from #1, some of the higher calorie foods that you find yourself eating on a daily basis may form a large part of your current nutrition, and eliminating them entirely may be neither practical, nor desirable.


Furthermore, whilst eliminating food will lower calorie intake, it can also reduce total food volume, meaning that you may soon experience difficulty controlling your hunger.


The solution is therefore to keep total food volume as close to what you’re used to eating, as well as keeping food sources and flavours all very similar, but opting for lower calorie sources.


Simply implementing this little trick with a few foods at meal times can very quickly put you into a calorie deficit, without even realising it.


Examples include swapping –

  • Nuts for popcorn
  • Full fat mayonnaise for low fat mayonnaise
  • Ice cream for sorbet
  • Minced beef for lean minced beef
  • Fizzy drinks for ‘Diet’ or ‘Zero’ versions


Coke calories


#3 Optimise protein intake


If your current protein intake is considerably less than what has been determined by the Calorie Calculator, then go out of your way to increase it at meal times.


Protein is a very satiating nutrient, and you may find that in an attempt to increase protein intake, you subconsciously reduce your overall calorie intake.


Protein calories

#4 Optimise fibre intake


Again, like protein, fibre is extremely good at keeping you full, which can prevent overeating at meal times or in between meals.


Include a source of fibre at each meal and aim for a total daily intake of 20-30g, which can be achieved by eating:

  • Fruits
  • Vegetables
  • Whole grains
  • Nuts
  • Legumes
  • Flaxseed
  • Fibre supplements, such as psyllium husks


Vegetable calories



#5 Drink enough water


Ensuring that you stay hydrated during the day is another great way to control your appetite and prevent overconsumption of calories.


One way to determine daily water intake is with the following formula:


Bodyweight (in kg) x 0.033 = daily water intake (in litres)


Water calories


One way to achieved this is to measure out your daily water intake at the start of the day, and to make sure it’s all gone by the end.


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The Chiseled Physique Blueprint

The 8 Steps You NEED To Know If You Want To Lose 6.4kg Of Body Fat (And Keep It Off) Without Sacrificing An Ounce Of Muscle

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