You’re now five weeks into the new year and have had time to build consistency. Now is a good time to assess your progress and see if an adjustment is needed.

Data must drive your decisions. Not your feelings.

Here's the checklist I want you to run through. Don't miss the notes below.

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1) You’ll notice that a calorie reduction is the last thing to consider. This keeps us eating as much as possible for as long as possible, which makes the diet more sustainable and minimizes our risk of muscle mass loss.

2) If hunger pangs have been bothering you, see the email from last week with my hunger checklist. If you didn't receive it, reply, and I'll send it over.

3) To "manage your food environment" means to control things around you in such a way as to cause you to think about food a little less, reduce the number of temptations you face, and make it easier for you to make better choices throughout the day. It starts with appropriate food shopping and extends to how to organize things at home. This is a powerful tool that gets neglected by many dieters. More on this here.​

4) "Revisit your why" means thinking more deeply about your motivations. Many people don’t pay enough attention to this, which means they don’t follow through when things get tough. I wrote an article here sharing some of my client exchanges about this.

5) Poor sleep will exacerbate hunger issues and dampen your training response. It’s hard to say how much sleep is too little, but if you wake chronically tired, you need to get more. Here’s some advice for getting a better night’s sleep.

👉 Lastly, here's the progress tracker we use with clients so you can see this all on one page.

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If you have any questions, reply, and I'll help as best I can! 💪