Let me guess, you didn’t develop the full beach body you wanted over the summer? No need to worry, this article contains my top four eating habits to maximize your fat loss, boost your overall health and put on new muscle all year long.

Do you feel like you have been eating chicken, ground meat and steak too much this summer? Well, then it is time to reel in your protein. Eating more fish is the number one way for a slimmer physique. The problem with most Americans is that we eat only about half the amount of fish the American Heart Association recommends for us yearly.

“As many as 99 percent of people may not get enough omega-3 fatty acids in our diets,” according to bodybuilding.com. Omega-3s have been linked to also help with bone strengthening and brain health. Omega-3 also helps to reduce muscle soreness after a hard lift. There is still a solution even if you do not like fish. I would recommend to start supplementing with fish oil. By taking fish oil, you can get the same nutrients and benefits without the taste.

Another key tip is plant protein. A substantial amount of research shows it is more beneficial to incorporate plant protein in our diet instead of protein from animals. A major study that took place recently involving over 130,000 participants found that for every 3-percent increase in plant protein the participants added into their diets, heart disease drop by 10 percent over a 32-year period.

Most people don’t realize what to eat and when to eat it. I always recommend front loading your calories when you are looking to lose weight. You have to “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” A recent study that took place in 2017 study showed that people who consumed more calories at breakfast and lunch had a lower body mass index compared to people who ate their biggest meal of the day at dinner. There are plenty more benefits that occur including less cravings for junk food as the day progresses, our metabolism is higher earlier in the day (we burn more calories) and it improves your metabolic measures like insulin sensitivity.

The last and most important skill is to put your mind to it. With a bad mindset, we can consume excess calories without even realizing it. This can also lead to a poor digestion. Studies have also shows that people who eat faster, tend to become hungrier again in a shorter amount of time versus a slow eater. Taking the time to appreciate and enjoy each bite can reduce negative food behaviors such as emotional and stress-related eating, which can lead to poor food choices and weight gain.