6 HACKS FOR PRACTICAL SOLUTIONS. REAL RESULTS..

Sometimes, a small adjustment makes the biggest difference.

1. Not feeling full? Add vegetables.

Load up on fiber-rich veggies like broccoli, spinach, or cabbage. They add volume without many calories.

Flavor them with lemon juice, apple cider vinegar, or balsamic for extra satisfaction.

2. Hungrier at certain meals? Shift things around.

If you tend to feel hungrier at dinner, reduce portions earlier in the day and add more carbs to the meal where you need them most.

BI Tip: The goal is to adjust not to go hungry.

3. Too much protein for you? Use shakes.

If you’re not used to eating large amounts of protein, reduce portions at main meals and add a protein shake as a snack.

Example: Two scoops of protein powder (about 40 g) can replace 5–6 oz of meat.

4. Not a breakfast person? That’s fine.

If you’re not hungry in the morning, try one of these:

Distribute your macros across the rest of the day

Start with a light, easy-to-digest protein shake

This helps you stay balanced without forcing anything.

5. Bored with your menu? Build your own.

Apps like MyFitnessPal, Cronometer, or Macros First let you design meals that work for your taste and goals.

Choose what you want to eat, adjust the portions to match your macros, and save your plan.

BI Tip: Print it and use it as your weekly base.

6. Feel stuck? Check first.

Before you cut calories, ask yourself:

Has your body composition changed even if the scale hasn’t? That’s still progress.

Is your weight fluctuating due to sleep, sodium, stress, or water retention? Give your body time to settle.

Are you adding oils, dressings, or eating out more often? Quietly, those things add up fast.

Remember: Sometimes you don’t need a new plan you just need to apply your current one more consistently.