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My Favorite Fat Loss Approaches

If you want to start a fat loss journey, there are many ways to get started. The “right” way depends on the individual.  And the path you choose may change during the journey.


Here are two great methods to consider.


Use an app.  Enter a calorie goal just slightly below what you are eating right now. Enter a protein goal that is more than what you're eating right now but not a huge reach.  Each morning, enter what you plan to eat each day.  Update the app if you deviate.  Stay under your calorie goal and above your protein goal 80% of the time.  Adjust your weekly calorie goal to lose no more than 1% of your current weight per week (even less is better).  Slowly increase your protein goal until it equals .08 grams per pound of your ideal weight.  Unless you have a health condition that says otherwise, don’t worry about your carbs and fats.  They will fall into place.


Use a piece of paper or a blank note on your phone.  Record when and what you plan to eat throughout the day. Include protein in each meal and snack 80% of the time.  When it’s time to eat, consume the protein first and then move on to the other foods.  Stop eating when you are 80% full, regardless of what is left on your plate.  As you plan each day, slowly increase your protein goal until it equals .08 grams per pound of your ideal weight.  If you lose more than 1% of your body weight each week, start eating to 90% full. If you are not losing weight, try eating to 70% full.


The advantage of the app is it’s a little easier to see where to tweak your approach as you go. It’s very data-driven. The advantage of the paper/80% full plan is it’s sustainable. I don’t want any of us to use an app forever, but a quick meal plan in the morning and eating to 80% full would be a great habit to have forever.


Which method speaks to you?  Or do you like to approach this another way?


As many of you know, I am accepting new clients for Fat Loss Coaching in March. You can read more about that here.




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