Over indulged over Christmas … Don’t worry here are some tips to help you get back on track!
Calorie Deficit
Eat 300 – 500 kcals less per day than your maintenance level this can be calculated easily using a quick google search
Aim for slow steady fat loss (0.5kg – 1 kg per week is perfect)
High Protein intake
Helps preserve muscle and keeps you full
1.6g – 2.2g per kg of bodyweight
Best sources ( Chicken breast, fish, eggs, Greek yoghurt, cottage cheese, beans , lentils , tofu)
Smart Carbohydrates
Don’t cut carbohydrates completely they are a great energy source
Limit sugar and refined foods
Good options (oats, brown rice , quinoa, sweet potatoes)
Healthy Fats
Around 20 – 25% it your total calories
Sources (Olive oil, nuts, seeds , avocado)
Hydrate
2.5l – 4l water per day
Drink water before meals to help reduce hunger