Eating for weight loss isn’t complicated. You need to know how to manage your food. Below is a basic 4-step process that you can do immediately to improve your diet and start losing weight.
Step 1: Track all your food intake for a week
Download a tracking app like MyFitnessPal right now and start tracking everything you eat and drink. This includes your café latte and casual glasses of wine. If you don’t know the exact portions, always round up. Do this for a week without making any changes to your diet. This will give you a benchmark to start from.
Step 2: Adjust your calories.
The goal is to create the ever-elusive calorie deficit. Start by cutting roughly 250kcals from your total calories. Not more. This happens when you cut out sugar, fast-foods, processed foods and fried foods. Then continue tracking everything.
Step 3: Start weighing yourself three times a week.
Pick three days (e.g. Sunday, Tuesday, Thursday) and stick to them. Always weight yourself at the same time. First thing in the morning is usually best. You can track your weight in MyFitnessPal as well. You’re looking for a small, downward trend in your weight (roughly 0.5kg a week).
Step 4: If you don’t notice any change in weight within a week, repeat steps 2 and 3.
If you’re losing less than 0.5kg a week or none at all, then you need to cut another 250Kcals. Remove a snack or reduce a meal size. Then continue monitoring your weight. Once see the change you want, stick to that diet. If after a few weeks your weight stops dropped, repeat steps 2 and 3.
That's it. You’re all set!
Now that you have a systematic approach to losing weight, its time to figure out your workout program. Afterall, your aim is to get a leaner and more toned body. This is where our team excels! If you’re ready to take your progress to the next level, book a free fitness consultation with us.