Track Your Successes.
Weigh yourself consistently and keep track of your results in your food journal or on a graph where you can see your progress. Most people do well with weekly weigh-ins, but data suggest that weighing yourself more frequently is effective if you find that the results are motivating.
Of course everyone knows protein is key to building muscle and staying lean, and you make an effort to consume enough daily. But how much protein do we actually need?
Make a list of goals:
1. Be specific: e.g. I will lose 3 kilos of body fat
2. Be Realistic: e.g. Are my goals realistic with work, time and other responsibilities?
3. Set yourself a time frame e.g. I will lose the 3 kilos of body fat in 4 weeks
4. Set challenges: e.g I will be able to complete a muscle up