If You Want to Lose Weight, Here Are 5 Nutrition Steps You Must Follow

A weekly 5-step plan to guarantee progress.

If you want to drop fat, you need a system.

You need a plan you can follow every single day to ensure you’re on track and making continuous progress toward your goals.

Here is an easy 5-step weekly system you can follow to guarantee progress.

1. Plan your meals for the week on Sunday

Sit down every Sunday and plan each of your meals for the week.

Write down all the ingredients you will need.

2. Go grocery shopping on Sunday

After your meal planning is done, go to the store and buy everything.

3. Meal prep on Monday

On Monday evening, instead of doing a workout, you’re going to do some meal prep.

This is your workout. It’s more important than any workout you’ll do later in the week, which is why we prioritize it on Monday.

Prep everything you can — chop vegetables, cook rice, put ready-made meals into containers.

You can freeze some of this for later in the week to keep it fresh.

The key is to prep everything you possibly can (don’t forget snacks!) so that you’ve always got nutritious food options that are quick and easy.

This will ensure you stay on track and eat in alignment with your goals, even when you’re tired and don’t have the time or energy to cook.

4. Track what you eat daily

Download MyFitnessPal for free and start tracking your meals.

While calories aren’t the be-all end-all, they do matter, and the awareness tracking builds will be invaluable in your weight loss journey.

You won’t be tracking forever, but make a goal to track for at least a month. This will give you the skills and knowledge needed to move away from tracking and continue to make progress.

Don’t forget to track sauces and drinks. These seemingly insignificant things matter a lot.

5. Weigh yourself 3x a week

Weigh yourself first thing in the morning with no clothes on 3 times each week.

Put these numbers on a spreadsheet.

At the end of each week, take your average total calories for the day and your average weight.

At the end of the month, see if your weight has gone down.

If not, reduce your daily calories by 200.

Once you’ve been tracking for a while and have a solid understanding of the foods you’re eating, simply subjectively adjust your food intake based on weight. If your weight starts going up, eat a little bit less (aim to eat to 80% full at your meals). If your weight is dropping too quickly, aim to eat a bit more.

Learning to self-regulate without the need for tracking is where you want to be, because this makes nutrition sustainable.

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