Weekly Fat Loss #1 - Step 1 Getting Started

Self Assessment & Habit Formation

1. The Basics

There are a few BASIC things you need to know before jumping in. I’m going to assume you understand what macros and calories are at a very basic level. You may have heard these concepts and have a general idea but here are a few key points before getting started.

Calories - a unit of energy, often used to express the nutritional value of foods

3 Macronutrients (Macros)

1. Protein (4 calories/gram)

2. Carbohydrates (4 calories/gram)

3. Fats (9 calories/gram)

   

2. Self Assessment

• Before building a diet, you need to assess your daily/weekly intake, currently.

• Use apps like as My Fitness Pal or Macrofactor

• Don’t put on a performance for yourself. Eat what you would normally eat, just track it, meal to meal.

• We are interested in how much protein, carbs, fat and calories we intake per day on average.

• 1-2 Week Period

• Get familiar with your macronutrient intake per day.

  

3. Continue Tracking Macros

• Continue tracking to get into the habit.

• We can make smart choices of how to cut fat in the future but the most important lesson here is to get into the habit of tracking everything you eat.