Whether you were out playing in the snow like us or keeping cosy inside, I hope you had a great weekend.


Today, I just wanted to reach out to all the women who have a goal of shifting some pounds to help them look better & feel better this year.


If that’s you, please keep reading!!


The reason so many people struggle to drop bodyfat is because they’re not in a calorie deficit.


Something I suspect you may have heard before.


If I said to you:


How many calories did you consume yesterday?


And you said, ‘I don’t know Lee’.


That’s exactly what I’m speaking about.


Trying to lose weight without having a clue how many calories you consume is like trying to drive at the speed limit without looking at the speedometer.


You don’t need to keep looking at that speedometer but sometimes you just HAVE to look down to make sure you’re on track.


So my first big tip and suggestion would be:


Track your calories for at least ONE week.


Because what gets measured, get’s managed.


To do this, I’d recommend using a tracker such as MyFitnessPal (MFP).


And I’ll place a bet, if you’ve never done this before it’ll be one HECK of an eye opener!!


Tracking your calories = Knowledge = Power = Better food choices = Results


How do I calculate my calories Lee?


1. Use MFP


2. Use an online calculator such as IIFYM (If It Fits Your Macros)


3. Take your bodyweight in pounds x11 (if not very active) or x12 (if active)


I’d strongly suggest doing all 3 to calculate your calories.


Take an average then add these details to MFP as it will be more accurate and sustainable.


Don’t just use MFP (this tends to give lower calories than required).


Once you add your calories, you’ll need to add your macros.


What are Macros Lee?


Protein, carbs and fat that make up the calorific content of our food.


A basic macro ratio to set in MFP would be:


Protein 30%

Fat 30%

Carbs 40%


Should I opt for the paid version of MFP?

– No


Should I connect my watch/exercise?

– Absolutely No


Do I need to pay attention to everything MFP tells me?

– No


Simply use it to track and stay inline with your calories and aim to hit your protein target.


(forget carbs/fat – just keep it simple).


Not sure how MFP works?


Have a play with it to get familiar or check out Youtube – there’s lots of tutorial videos.


If you’re fed up of dieting and not getting the results you want.


Trust me, do this for a couple weeks you’ll never look back.


And if you go over your daily calories, don’t stress.


WEEKLY calories are the most important so if you consume more at the weekend, just be sure to balance those ‘calorie books’ throughout the week.


Hopefully you find this helpful and hopefully you give it a go.


If you’d like more help looking & feeling your best this year, then check out my online coaching hub The MAX Experience.


From nutrition, fitness, mindset to an amazing community of women – there’s everything you need for only 65p a day!!


Lee ‘helping you crack the fatloss code’ Donald x


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