Let’s make one thing clear:
You don’t need a juice cleanse, a crash diet, or a starvation plan to drop fat for summer.
You just need a few key adjustments—things that are simple to implement, sustainable to follow, and designed to work with your busy life.

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At OBK Fitness & Nutrition, we coach clients who want to:

• Look better in their summer clothes
• Burn stubborn fat without sacrificing energy
• And keep the results for life—not just a vacation

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Here are 5 simple nutrition tweaks that work—even if you're busy, burnt out, or eating on the go.

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🔥 1. Eat More Protein (Yes, More Than You Think)

Protein keeps you full, preserves muscle, and fuels fat loss.
Most people under-eat it by a lot.

✅ Your target: 0.7–1g of protein per pound of bodyweight
✅ Start your day with it. Build every meal around it.

Examples:
✔ Eggs, Greek yogurt, protein smoothies at breakfast
✔ Chicken, steak, turkey, tofu at lunch and dinner

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🥦 2. Add Vegetables Before You Cut Calories

Forget cutting everything out—start by adding volume with veggies.
You’ll feel fuller on fewer calories, improve digestion, and boost energy.

✅ Add 1–2 servings of fiber-rich vegetables to lunch and dinner
✅ Bonus: They keep your summer gut in check

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🚫 3. Stop Drinking Your Calories

That daily latte, soda, or weekend cocktail habit?
It adds up fast—and delivers zero real fuel.

✅ Cut it in half, then cut it again
✅ Drink water before caffeine
✅ Switch to zero-calorie mixers or limit drinks to weekends

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⏱ 4. Plan Before You Get Hungry

When you’re busy, convenience wins. That’s why planning ahead always beats willpower.

✅ Pick 2–3 go-to meals you can rotate all week
✅ Keep grab-and-go proteins (boiled eggs, Greek yogurt, protein shakes) ready
✅ Always know what your next meal is before your hunger takes over

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🧠 5. Eat Like the Person You Want to Become

You want to feel stronger, leaner, more confident? Eat like that version of you would.

Ask:
→ Would future-you binge snack on Goldfish at 10pm?
→ Or would they drink water, hit your protein goal, and go to bed with energy for tomorrow?

Pro tip: Fat loss starts in the mind. Identity > Diet.

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💥 Ready to Simplify Your Summer Nutrition?

We’ll build you a custom game plan. No calorie math. No rules. Just results.

📲 Text “NUTRITION” to (512) 400-2215
🌐 www.obkfitness.com