While many celebrities have access to special equipment and resources that most people don’t, a personal trainer and nutrition coach Daniel Stransky can help you feel good about yourself with five key nutrition tips.

“Even though celebrities have access to some resources that we don’t, the truth is that there are simple things you can do with your personal nutrition to achieve ‘celebrity transformation’ – level results. without the celebrity trainer, private chef, exclusive gym membership or even a top notch plastic surgeon,” the trainer said. We Weekly.

He detailed his tips, which include meal planning and when to cut calories, below:

1. Eat more protein

Protein is the building block of muscle. It is the macronutrient that allows the body to recover from exercise as well as gain and maintain lean muscle mass. Protein is also the most satiating macronutrient, which means eating more protein in your diet will keep you full longer while consuming fewer total calories. When trying to lose fat, protein should always be prioritized high so that you retain as much muscle as possible during the fat loss process.

2. Reduce alcohol consumption

One thing alcohol doesn’t mix well with is a weight loss goal. It is well known that a glass of vodka contains around 100 calories, but what is not well known is the negative impact of alcohol on your metabolism. The body prioritizes the acute metabolism of alcohol over other nutrients ingested during the day. This is similar to how the body reacts to poison. This process then slows the breakdown and breakdown of other ingested nutrients in the same amount of time, making them more likely to be stored as fat.

3. Plan your meals

Having a meal schedule is one of the most effective practices for reducing overeating. When you know when your next meal or snack is coming, there’s predictability around eating that will allow you to control portions and satiety. If you eat erratically, you’re more likely to overeat at any given meal because you won’t know when you’ll eat next. Having a schedule allows you to have control, mindfulness, and consistency over when and how much you eat at each interval of the day.

4. Learn to read nutritional information

Weight loss occurs in a calorie deficit (that is, when you consume fewer calories than you use). The only way to monitor your calorie deficit is to track your calories. To do this, you must be able to read and interpret a nutrition facts sheet. You need to be able to know how many calories, protein, carbohydrates, and fats are in the foods you eat and be able to put those pieces of your nutritional puzzle together precisely.

5. Don’t Cut Calories Too Much

This is a common mistake in diet culture. People cut calories so low that it ends up hurting their metabolism instead of boosting it. An effective weight loss protocol is not about starvation and rapid weight loss. It’s about eating the right foods in the right amounts. Starvation can lead to rapid weight loss, but this is an unsustainable lifestyle change and will likely cause any lost weight to regain. The key is to make lifestyle changes that you can stick with forever. Your results will only be good if they last.