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Writer's pictureMike Beadle Fitness
2 min read

Setting up your own diet plan for fat loss



Below is an outline of the advice, tips, and tools I teach my clients when setting up their diet.


STEP 1

You must be in a calorie deficit. If you're not losing weight, then you're not in a calorie deficit. To find out how many calories you need is a bit of trial and error and depends on a few factors, one being activity levels. Generally, I recommend men start with 2000 calories daily and females 1500 calories daily, then reassess at the end of the week.


STEP 2

There's a fantastic app called @myfitnesspal that you can log all your food into, which will show your daily calories. For some foods, you will need to weigh out. A lot of my clients are shocked by just how much calories are in particular foods and how many calories they are eating. I recommend that everyone does this for at least a month; you'll get much better food awareness with calories in foods, which will help with food choices and portion control.


STEP 3

Set your protein: Most often for all male clients, I set them rough guidelines to keep between 150 and 200 grams daily and females clients between 80 and 120 grams daily.


STEP 4

Don't go worrying over carbs and fat ratios. As long as you hit your set calories and protein, then you are absolutely on a great track.


STEP 5

Aim to have 3 balanced meals across the day and be sure to include wholesome single ingredient foods at each meal along with any healthy snacks between meals should you want.


STEP 6

It's recommended to aim to lose 1-2 pounds a week, now if you haven't seen any weight loss for that week and you know you have been totally on your diet then I recommend to lower your calories by 100 calories daily and give it another week, no change then continue to do the same again.


To achieve a successful transformation, you have to educate yourself on all things nutrition for long-lasting change.


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