Contents
Don’t skimp on protein
Protein helps build muscle to keep you healthy and strong. Sports nutritionists recommend 50 to 56 grams of protein a day if you’re over 30 and 56 to 62 grams daily if you’re over 40. The main sources of protein are eggs, chicken breast, and tuna.
Prepare snacks in advance
A great way to protect yourself from rash snacks is to prepare them in advance. Slices of apples, nuts, or hummus are great options. “You shouldn’t fast for 10 hours a day,” says Dawn. “Take a protein bar, for example, in case you get hungry between meals.”
Make sure you have enough calories in your diet
According to nutritionists, women tend to underestimate their daily diet and consume only 800 calories. Cutting down on calories can put your body on fasting mode and slow down your metabolism.
According to Healthline, the average woman needs to eat about 2000 calories per day to maintain her current weight and 1500 calories to lose 500 grams per week. There are a myriad of apps that calculate your daily calorie and protein, fat and carbohydrate intake based on your height, age, and weight.
Keep a food and exercise diary
An easy way to plan your nutrition and fitness goals is to keep a journal. Scheduling food intake and exercise will help you keep track of your habits and be consistent. Set realistic short-term and long-term goals for yourself, and then celebrate as soon as your hard work pays off (necessary).