Measuring your progress in both training and nutrition is the key to the success of any training program. Often times we as humans don't prioritize nutrition with training and vice versa, this is a way of sabotaging ourselves.
So lets look at a way to make it simple by planning your strategy.
#1. Make time to shop and cook. Planning ahead with a menu for the week ensures you will have healthy choices and helps with portion control as well if you fill containers with proper portion size
#2. Do weight training with high volume. Strength training at 65-75 % of your maximum range with 45-60 second rest intervals is ideal. During this time you build lean tissue which raises your RMR ( Resting Metabolic Rate ) so you burn more calories even at rest.
You produce a lot of metabolic stress which in turn burns more calories during the next 24 hours of recovery.
#3. Track your training and diet. Make sure you are tracking not only your diet but also your training progress. Tracking your nutrition and your training together will ensure you are creating a caloric deficit for optimal fat loss and performance.
#4 Eat protein with every meal. Getting lean protein with every meal helps with fat loss in several ways. Protein has a higher thermic effect which requires more energy to break it down, therefore you will burn more calories just digesting it. Protein also helps with satiety ( feeling full ) which helps you feel full longer making it less likely to snack on processed foods.
#5 Eat vegetables with all meals. Eating vegetables with every meal helps you increase your fiber intake and also helps bolster your immune system. They will add tons of flavor and color to your meals as well. Try and focus on low carb veggies like asparagus, spinach, broccoli, kale and cucumbers.
#6. Get some sleep! Getting proper rest is essential to a healthy body and healthy body composition. 8-10 hours a night is ideal, anything less and it will lead to fatigue and weight gain at some point.