- 1). Create a food log using the note pad. Write down what you eat, how much, and when. Include liquids as well, such as water, juice, coffee, soda and alcohol.
- 2). Log on to bradleybirth.com (find a link in the Resources section) and write down the amount of protein that is in each item you eat. Add up the protein for each day and circle the total. Protein is vital during dieting to ensure that you gain muscle as you lose fat. If you don't consume enough protein, the body becomes confused and thinks there is a famine. When this occurs, it stops weight loss to prevent starvation. Women should consume at least 100g of protein and men 150g every day.
- 3). If your protein consumption is lower than those daily amounts, your protein consumption must be increased. Consider having a few eggs for breakfast or serving quinoa instead of rice with dinner. Lean meats are an excellent source of protein, and when lean portions such as chicken and fish are consumed, they offer a flavorful energy and muscle builder. Try to eat legumes at least twice a week, as they are high in B vitamins and iron, both of which are essential for energy and muscle building.
- 4). Look at the log and count the amount of empty carbohydrate or processed foods you have consumed. These foods contain empty calories that have little or no nutritional benefit. Trade these items out of the daily diet for fruit, whole wheat pastas, and vegetables such as spinach. Instead of having a granola bar as a snack, consider making a fruit smoothie with whey protein powder, milk, berries, and a banana. This is great for eliminating a sweet craving and keeping the stomach full. For added sticking power, consider adding in some walnuts or pecans for healthy fat.
- 5). Look at the log and count the cups of water you drink each day. The body can only work at maximum efficiency when it is hydrated. The more water you drink each day the better. Set a goal of at least eight glasses of water each day, and add an additional cup for every 10 minutes of exercise.
- 6). Push the body's metabolism even higher by increasing the amount of aerobic exercise you do daily. If you exercise for 20 minutes, increase it to 30. If you do the same type of exercise daily, either choose a different activity or increase the intensity of the current activity, as the body adjusts to resistance levels over time and will not receive as much of a workout.
- 7). Keep logging your food intake daily to ensure that these goals are being maintained and watch the scale steadily decrease.
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