2. Track your calorie intake: Once you know your calorie “ceiling,” then you need to be diligent about tracking the calories that you are taking in so you know that that you’re not going over that limit. MyFitnessPal is an app that I recommend to all of my clients. You just have to be honest and accurate as possible. Inputing all the foods that you eat can be tedious, but it really does make you more mindful about what you’re taking in (and what you’re burning off through exercise which I’ll get to later);
3. Stop drinking your calories: The trouble with drinking calories is threefold:
You tend to forget about them; They’re often packed with simple sugars and devoid of substantial nutrition; They don’t fill you up and you’re more likely to be hungry and risk deviating from a calorie-controlled plan.
Stick with water, it will keep you hydrated (which has a slew of its own benefits)!
4. Consume high-quality whole foods: Lean proteins (fish, chicken), complex carbohydrates (fruits, vegetables), healthy fats (nuts, seeds, avocados). Carbs should be proportionate to your activity level. Ex: relatively more carbs around exercise, less carbs when sedentary;
5. Exercise: The majority of your weight loss results will come from diet, but exercise, specifically strength training, is necessary to maintain lean muscle mass and the more muscle that you can keep, the higher your resting metabolism will be (how many calories that your body burns while at rest). I would strength train x3-4/wk (basically every other day) and then do 30-45minutes of cardio (walking, stairs, jogging, biking, etc.) on the other days.
Huge thanks to my friend Terry for sharing all of this great information with us! If you are in Chicago + want to get in touch with him, you can email him here: terry.fitness
Have a great day + I’ll see you guys on Thursday!