Nutrition

General tips in the context of getting to/maintaining low body fat and more muscle:

• Calories are the most important factor.
• When aiming for fat loss, aim to lose ~1% of bodyweight/week.
• Protein intake is the second most important factor, helps for muscle building which in turn will lead to more calories burnt later on.
• Suggestions range from 1.6-2.2g of protein/bodyweight, or ~1g per cm of height is a good approximation.
• Counting calories and macronutrient intake and regularly self-monitoring your weight gives perspective and can encourage eating healthily.
• Time restricted eating habits such as intermittent fasting can help limit amount of calorie intake.
• If possible have carbohydrates later in the day.
• Fibre dense meals promote satiety.
• 10 minute walks after each meal (better than a single 30 minute walk each day).

Personally, eating foods with a high volume:calorie ratio has worked really well.