Currently, I am following 22 clients on a weight loss plan that includes nutrition and exercise. It's really interesting to watch the work behind the scenes. I log in to their fitnesspal app and watch what they eat, give suggestions and encouragement. We based their meals on the amount of exercise they would commit to.
So, in an effort to be helpful to others here are some secrets:
1. Those who log in every thing they eat are more conscious of what they eat. Duh, right?
2. Keeping carbohydrates at 35% of your meal plan and protein at 40% gives the best results for losing body fat. You can set these goals right in the app.
3. Those who do more resistance work and only equal amounts or less of cardio, build muscle more quickly and their bodies change! Metabolism increases as muscle grows.
4. Not everyone loses weight but they all lose body fat which means smaller sizes in your clothing and looking better and stronger!
Every day is a new beginning. If what you are doing isn't working the way you hope, consider adding 3-4 hours of resistance work each week and boosting your protein intake. Once you lose the desired body fat you can reduce the protein amount.
Good luck this week.