5. SET CALORIE AND MACRONUTRIENT GOALS
6. DESIGNING A DIET
You do not need to design a daily food plan and follow it religiously. It can be a good exercise to do in order to get an idea of the amount of food you should be eating though.
You need to keep track of what you eat, and know how to count calories and macronutrient amounts. See here for some pointers. Track EVERYTHING YOU EAT, including that cookie you had as a snack, the dressing on your salad, etc.
Your primary goals are:
*Use common sense.
Secondary goals (which should be achieved with a good diet) include:
Things you do not need to do (unless you are a very high-performance athlete, in which case you should not be reading this):
…are not always necessary. If you would like to add supplements into your plan then I would suggest checking out this post.
8. ASSESSING YOUR DIET
Before starting your new diet (and exercise program), measure your body weight and your body fat percentage. Feel free to take photos as well.
Follow your new diet for AT LEAST 2 weeks before measuring again and passing judgement. Resist the temptation to measure daily as natural fluctuation occurs.
If you are trying to lose weight but have not lost weight, either:
If you are trying to gain weight but have not gained weight: