Step 1 - Keep a food diary

Create your perfect nutrition plan for life

Nutrition Plan - No food off limits

The first step to achieving a lifetime nutrition plan you can stick with (or tweak as your goal and body changes) is to monitor what you’re eating now. You can do this with a traditional pen and paper, but I highly recommend using MyFitnessPal. It’s a free app, the premium version is useful but not essential especially at the start.

Here’s a quick (and old!) video showing the basics on how to use the app. If you add me as a friend and set your diary sharing to “Friends” it means we can see each others food diary and I can better work with you to help make good choices that serve you and your goals. I’ve included a guide after the video on how to alter these settings, my username is JenCoppock – i’m easy to add or let me know your username and I’ll add you instead.

Myfitnesspal - JenCoppock MyFitnessPal
Add me as a friend: JenCoppock

The screenshots below show how to edit your settings. Ignore the recommended calories it gives you in the goal settings with a new account, we will set them next week when you’ve done a weeks diary of what you typically like to eat. MyFitnessPal is very good at many things, but putting people (especially women) on a good nutrition plan rather than a crash diet is something it falls a little short on. Once you’ve downloaded the app, altered your diary sharing settings, send me a friend request on there or let me know your username and I’ll add you. Then just record everything you eat for a week. There will be no judgement, just be as truthful as possible, weigh and record everything where possible, and if you’re not sure what you’ve eaten (no barcode or listing) just guess with the closest available meal or item in the search. 

Spend this week getting used to the app, next week the fun starts when we move on to Step 2: Calculating Calories

Myfitnesspal - Click More & Settings
Click "More" in the bottom right, and choose "Settings"
Myfitnesspal - Sharing & Privacy
Select "Sharing & Privacy"
Myfitnesspal - Diary Sharing
Select "Diary Sharing"
Myfitnesspal - Friends Only
Select "Friends Only"

Nutrition Plans

Manage your weight by creating your nutrition plan

I’ve been big. When I started running I was wearing mens 3XL tops because the 2xl felt too snug when I moved. I’ve done every diet under the sun, and the only way I believe I can help you is to find a lifelong nutrition plan that suits you and your food choices. 

I don’t believe in restricting and I believe that no food is off limits, but I also advocate a “food is fuel” approach to selecting your nutritional choices. We all have individual goals and our bodies are unique in their own ways, what works for one person won’t always work for another. Therefore I work with my clients to help educate and develop their own individual plan they scan stick to for life.

If you would like to know more and think I might be the right support for you you Contact Me.

Jen Coppock
Jen Coppock
Level 4 Obesity & Weight Management
llangollen, North Wales