Adjusting your diet isn't easy. If it was - we'd all have 6-pack abs and endless energy, right? But, once you have a macronutrient prescription, there are a few things you can do to make your life a little bit easier, and your goals more attainable.
1. Stay away from any kind of flavored or fruit-filled yogurt. These are generally very high in sugar (and when you're my client, you have a very low sugar ceiling). Instead, opt for a non-flavored Greek yogurt, such as Siggi's, Chobani or Fage. To sweeten it without any additional calories, use non-alcoholic Stevia drops. I love NuNaturals.
2. Don't kill your fat calories with peanut butter. If you're looking to add a peanut butter flavor to your shakes or oatmeal, opt instead for PB2. Powdered peanut butter contains a fraction of the fat of regular peanut butter. It's essentially de-fatted peanuts made into a flour like consistency that can be blended into anything. I'm not saying fats are bad, but there are much better sources of fat and protein than peanut butter. And when you're watching your fat grams, you know how easy it is to blow them.
3. Calculate your meal FIRST in your calorie-tracking software, that way you can adjust the amounts BEFORE you eat it and exceed your protein/fat/carb goals. I have most of my clients use MyFitnessPal.
4. Allow yourself to take one day off a week. One day away from tracking. Listen to your body, eat what you want. For many of my clients, who are in a caloric-deficit, this day is very important, because it's a re-feed of sorts. They generally wake up a few pounds lighter and more "cut" looking.
Enjoy the process and the journey! Remember with weight loss, it should come off at the same rate it took to put on.