As a continuation of How to start a weight loss plan
Let’s look at the next steps in week 2 that can help.
STEP 1: TRACK FOOD DIARY
Download a food tracker app such as MyFitnessPal or Calorie Counter and track what you are eating.
Please do not tweak this to look good, be honest and enter everything you eat so as you can have a starting base.
STEP 2: PROTEIN INTAKE
Protein is very important in helping to increase muscle mass, and the more muscle mass you have the healthier your metabolism will be.
- Protein is satiating and prevents overeating due to fullness.
- Protein has a thermogenic effect meaning you burn calories to process
- Protein contains all essential vitamins (especially red meat)
- Whole food protein sources are a priority over shakes and bars, but they have a place in your diet if you need to.
- Protein value chart and explanation to help understand what amount to have.
STEP 3: SLEEP TIP
If you tracked your sleep and noticed you are not getting 8+ hours sleep per night, this will have an impact on you being able to lose body fat.
At night this is where the magic happens, and is important for you to take steps to getting the best quality sleep you can.
- 3 hours before bed last meal
- 2 hours before bed last drink
- 1 hour before bed turn off screens
With all of these tips and steps, please take them in a bit at a time and concentrate on making sure you set up ways in which you get them done.
Look out for week 3
All the best and I hope you enjoy this process, reach out if you need help here.
