- Consume fewer calories than you expend, this is the foundation of any diet, without a calorie deficit you will NOT lose weight.
- You can use apps such as MyFitnessPal to calculate your calorie/macro needs, but it’s important to remember that these are generic estimates and it is likely that you will need to tweak this estimate further.
- Don’t live and die by the number on the scale every morning. It’s important to remember that fluctuations are a normal part of the dieting process. My advice would be to take a weekly average of your weigh ins, if that number is going in the right direction on a weekly basis then you’re on the right track.
- Ensure you’re consuming adequate protein to help retain lean body mass (this will make dieting a lot easier for a number of reasons). I’d advise 1g of protein per pound of body weight for most, higher intakes can be beneficial if you’re dieting aggressively.
- When deciding on a carb to fat intake ratio I’d advise taking into account your personal preferences and deciding based on that. Contrary to popular belief there is no magic in going high carb or low carb (see tip one if you don’t understand why).
See you in part two.