No more diets: Try This Common Sense Nutrition Plan.

I hate it when people complicate things. I am a ‘keep it simple’ type of person, and I’ve learned, and I’m still learning, that if you want to be successful, in all areas of you’re life, you’ve got to keep it simple. And if you follow the likes of Richard Branson, or Tony Robbins, you realise, that’s what they do too.

That’s why it’s so good to take a step back sometimes, to help you look at the bigger picture. When you’re too close to the problem, it can distort your view properly.

Are you getting results? No? Then stop what you’re doing. Are you making life very difficult for yourself? Yes? Then stop what you’re doing.

And it’s no different for your health and fitness.

Stupid fads and deprivation diets plans don’t work. And if you do lose weight with them, it doesn’t last. And they’re not healthy, sustainable, or good for your mental health. You constantly feel like a failure, from all the yo-yo dieting, and constant obsessing.


So it’s got to stop. You’ve got to keep it simple for successful, sustainable, weight loss. And not just for weight loss, for your health too!

After having Emily last year, I gained 3 stone. Can you believe it? I can’t! I started complicating the whole thing, my head wasn’t in the right place, and I didn’t take a step back, and look at the bigger picture.

Finally, after a good chat, and a little time out, I lost the 3 stone, pretty quickly. How did I lose it and keep it off?

I followed these exact principles below:


1. Stop Eating So Much – This may sound a little too basic, but in order to maintain a healthy body weight, it’s absolutely critical that you don’t overeat. Going home and having a sandwich for a snack, before dinner, is going to make you overweight. Just because it’s not a bag of crisps, it doesn’t mean it won’t do damage!

2. If You Don’t Want to Be Fat, then Stop Eating Fat! – You can’t get any more real about it. If you want to lose weight, then you need to cut out fat from your diet. Eating bad fats, like those found in fried and processed foods, will only make you fat!isabellacoffeyedited2

But there is a bit of a catch to this one. Some fats are actually good for you, especially omega-3 fatty acids, which have been shown to boost your metabolism and help you lose the extra pounds. So avoid trans and saturated fats. Fats like those found in salmon, nuts, and avocados, are great options in moderation.

3. Let Go of Your Sugar Obsession–  When it’s not used up in energy production, calories from sugar are stored as fat in your body. So when you eat a lot of sugar, you may as well be eating a lot of fat. Watch your labels, and cut down your sugar intake as much as possible. My advice to clients, is always to cut the sugar out Monday to Friday, and then relax at the weekends.

4. Eat What Fills You Up – Some foods make you feel full for longer because they take longer to digest. One of these major nutrients is protein. Common sense would tell you that if you eat more protein, you’ll feel more satisfied and eat less as a result. And it’s true. Protein is a great way to avoid those deadly cravings. If you need help with this, ask your trainer, who can guide you in the right direction.

5. Keep Your Metabolism High – Your body really is a machine, and food is its fuel. So the more often you eat throughout the day, the more you’ll keep your engine revved up. Breaking up your 3 meals into 6 smaller meals will help stabilize your metabolism and improve your body’s ability to burn fat all day long.


OK so now onto a really simple plan, that will get you results:

This common sense diet plan is meant to be a guide, and offers you some great options for losing weight, burning fat, and staying in great shape!

Give these ideas a try…

Breakfast: Start with the basics. Make sure you get lots of protein and fibre to avoid cravings, and lots of whole grains to keep you full of energy. An omelette and a piece of whole grain toast with all-natural peanut butter would do the trick. Avoid  sugary fruit juices.

Mid-Morning Snack: To keep your metabolism and energy levels up, snack on a handful of almonds and an apple.

Lunch: Grab a can of tuna, some greens, and a whole grain tortilla wrap, and you’ve got yourself an easy and healthy lunch. Remember, keeping your portion sizes down is key!

Mid-Afternoon Snack: . Try a cup of fat-free Greek yogurt with some blueberries and a sprinkle of oat flakes. The Greek yogurt will totally hold you off until dinner, and is full of protein.

Dinner:  (No carbs after 5pm) Try a balanced meal with a lean meat (chicken, salmon, etc.), and loads of vegetables.

Evening Snack: Cravings are always at their worst just before bed. Have some baby carrots, an apple, or half a cup of natural popcorn if you really need to.

I hope this helps make everything clear for you. Keep it simple, and you’ll se great results. Ignore what the magazines tell you, especially around this time of year, when everyone is peddling some new diet or another.

Committed to your success,

Jessica X




About the author 

Jessica Cooke

Over 7000+ successful women over 40 have benefitted from going through my Thrive Coaching Program since 2008.

When I'm not coaching, I love spending time with my family, playing pickleball, and reading. Every chance I can get, I'll take my two Miniature Schnauzers, Buster and Ozzy for a walk in nature.

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