1. A good rate for fat loss is between 0.5 to 2 lbs. per week. If you’re dropping 10 lbs. a week, you’re probably not eating enough and chances are you are losing muscle as well. If this is happening, you need to increase your calorie intake.
  2. If, after two weeks, you are seeing a solid progress, then don’t bother changing any numbers yet. There’s no point in decreasing your calories if they are already working well for you.
  3. Once you find that your progress has slowed down, then you can start adjusting and tweaking your numbers.
  4. Take away from 100-300 calories, either from your carbohydrates or your fat. Never change your protein number – unless you’re slightly increasing it.
  5. Some of you may think that a protein and carb meal doesn’t contain any fats – well, it’s not the case. It would be virtually impossible to accomplish. Just make sure you are making a choice that is high in protein and high in carb.
  6. Save up your “fun” macros (mostly meaning your carbs and fats) for a girl’s night out or a family dinner party. We recommend that you save these for your evening meals which are usually higher in carbs and fats than protein. Typically, we suggest you save around 100g carbs and 40g of fats.
  7. Always start with proteins! Try to have approximately 20-45g of protein per meal. Don’t be shy to ask for double meat on your salad!
  8. Do your best to eyeball what’s on your plate. Once you are able to get a rough guess of the size, always over estimate the amount of what’s on your plate. If you’re telling yourself this looks like a 4oz chicken or it could be a 5oz chicken, just go with 5.