Updated: Jun 6, 2020
Below is an outline of the advice, tips, and tools I teach my clients when setting up their diet.
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.
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.
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.
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.
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.
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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