Have you been dieting for months but haven’t dropped the weight you want?  Or are you simply not seeing the body composition results you strive for?   Dan Wiktorek’s Peak Performance has identified 5 hacks to stay compliant with nutrition.

Often nutrition is the missing piece to the puzzle! You may be training hard in the gym and getting your daily cardio in.  However falling short on staying compliant and sticking to a healthy nutrition plan.

Research at UCLA reveals that 1 in 4 dieters only make it to 3 months then give up.  This leaves us with an astounding 1 in 5 only lasting a month [1].

Once the process of healthy eating is mastered and it becomes a part of your daily lifestyle, you won’t look back! It’s the initial stages of breaking bad eating and starting the new habit of healthy eating that many fail to comply with.

With over 20 years of experience working with clients from all walks of life, I have identified the exact hacks to implement to minimize failing following your healthy nutrition plan.

HACK 1: Make a plan:

Whether this is set by your coach or by you individually, having a plan when it comes to nutrition is the best and most effective starting block for success.

Start by planning out your meals each Sunday. Write what you’ll have for breakfast, lunch, dinner and snacks throughout the week.

Use this list as a guide for your shopping. Always remember, go to the grocery shop on a full stomach. You won’t  be so tempted to over-indulge on the sweet treats available on the shelves.

By planning before the week starts it also gives you the ability to navigate any challenges that may present themselves. For example, if you have a friend’s birthday party, either select the healthy option before going out or eat before the outing. Or if you are going away for the week, always take food with you on the plane.  Things you can take are nuts, low-fat popcorn and fresh fruit.

HACK 2: Optimize the apps on offer

There are many free apps on the market which can simplify your ability to track your nutrition. Forget manually inputting it on an excel sheet or writing it down in your notebook. Instead, you can simply scan the barcode on your food using an app such as MyFitnessPal and track it accurately.

By adhering to tracking your food using an app you will get familiar with the macronutrient breakdown of the item/s of food. This may also bring up some hidden nasties in the food you are consuming, think additional sugar, fats etc.

Using these apps can also be your savior when it comes to weekend outings, or anytime you are out of your usual routine.

HACK 3: Portion, portion, portion

The American Heart Association found that adults in America consume on average 300 more calories per day than they did back in 1985 [2}. With portion sizes continually increasing, it’s becoming very important to be conscious of your portion sizes.

Use the plan that either you or your coach put together. Simply start weighing your food using a reliable set of scales. It’s as easy as that!

Always remember to weigh the small things that you might not usually such as oil, butter, nuts and dressings. These items can contain more calories than you suspect.

HACK 4: Don’t stick with bland ‘healthy’ foods

One of the main reasons people can’t stay compliant with their healthy nutrition plan is due to the bland, flavorless taste of the meal. People become bored with eating healthy food very quickly!

However, this doesn’t have to be a roadblock. There are many low-calorie spices and condiments on the market today that can inject life back into your meal.

My recommendations:


  • Taco seasoning (30 calories for 1.06 oz)

  • Cilantro (11.5 calories for 1.76 oz)

  • Fresh mint (10 calories for 0.78 oz)

  • Moroccan spice mix (24 calories for 0.35 oz)


  • Chilli sauce (4.5 calories for 1.76 oz)

  • Low sodium soy sauce (10 calories for 1 tbsp)

  • Hoisin sauce (35 calories for 0.56 oz)

  • Balsamic vinegar (29 calories for 1.16 oz)

  • Sriracha (3 calories for 3 tsp)

  • Salsa (18 calories for 1.76 oz)

HACK 5: The ‘hidden’ calories

Are you a culprit of consuming the following?

  • Artificial fruit juice (100 calories for 16 fl. oz)

  • Grande cappuccino with full cream milk (140 calories for 16 fl. oz)

  • Ice tea (149 calories for 16.9 fl. oz)

  • Coca Cola (138 calories for 1 can)

Although very common, these beverages contain above-average calories and provide low nutritional value.

Rethink your selection of beverages!

If water won’t cut it then opt for a healthier option, for example swapping your Grande cappuccino (full cream) with a long black or even your artificial (sugary) fruit juice with freshly squeezed orange juice.

By implementing these simple, yet very effective hacks you will be on your way to being compliant with your nutrition. This will help you reach your health and fitness goals sooner than you expect!

If you would like to hear more about Peak Health & Performance tailored Nutrition Programs, reach out to our team today. We take into consideration YOU when we construct your plan. We consider your goals, current body composition, activity and training level.

Let’s work together to reach your goals!


Dan Wiktorek

Owner & Director

Peak Health & Performance


[1] UCLA https://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832

[2] American Heart Association and the Robert Woods Johnson Foundation