The first step to addressing your weight loss goals is what many see as the most difficult obstacle : fixing your eating habits. Forget trend diets that you only follow for a month, these tips will set you up for long-term success. You need to begin thinking of food in terms of the amount of macronutrients —protein, carbs, and fat— it provides, and try to keep track of the foods you get those nutrients from more on this below. Your protein needs should come from chicken breasts; whole eggs and egg whites, for pure protein ; lean cuts of beef; fish; turkey; and protein powder. Your carbohydrates can come from potatoes, sweet potatoes, rice white or brown, oats, fruits, and vegetables. As for fat, most of it will come as a by-product of your protein foods, but you can also derive fat from avocados, nuts, nut butters, seeds, and a small amount of oil such as coconut or olive. Get ready to start keeping track of calories and macronutrients. If your goal is to gain muscle size and maximize strength, consume 14—18 calories per pound of your body weight. For fat loss, go with 10—12 calories per pound.
Last Updated: May 3, References. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 26, times. It can be difficult to find a nutrition and exercise plan that feels realistic and achievable. You may feel overwhelmed with your career or with school and struggle to find time to exercise and eat healthy. With a little effort, you can develop a nutritional plan and an exercise plan that fit your lifestyle and your health goals.
On Weight Watchers, you can eat what you want but you will benefit more from making healthy choices. You should take into account factors like your age, weight, diet and exercise history, and overall health. You may calculate how many calories you need to eat every day to maintain a balance and then consider what meals you can have based on your daily calorie intake. See if you can do 7 reps again. As for fat, most of it will come as a by-product of your protein foods, but you can also derive fat from avocados, nuts, nut butters, seeds, and a small amount of oil such as coconut or olive. Not getting enough calories or sleep will completely cancel your muscle gains. How will you know you achieved your goal? Co-authors: 9.