Week one is easy, you don’t have to change anything that you eat. All you have to do for the next 7 days is track everything you eat and drink except water. There is a couple free apps for that you can use for this I use an app called Lose it! but another good one that a lot of people use is MyfitnessPal. Booth are free and available for Iphone and Android. The only rule during this week is to be honest and record everything you eat and drink. You can use old fashioned pencil and paper but the apps will tell you calories and nutrition information.
Use a scale most people underestimate how much food they are eating. A scale will help you understand how much you really are eating. You also can use measuring cups but they are not as actuate but will be close enough.
Here is a PDF that helps you use your hand to measure food but everyone’s hand is different and this is very subjective I would strongly recommend using a scale until you get the hang of portion size.
The purpose of this week is to understand what you are eating on a daily bases. Most people have no idea how many calories they are consuming in a day and grossly under estimate.
Need to understand 3 Major food Macro Protein, Fat and Carbohydrates.
|Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
|Ribeye Steak 12oz 800 Cal
Bread 8 Slices 800 Cal
American Cheese 18 Slices 800 Cal
Oranges 13 medium 800 Cal
Swiss rolls 3 2 packs 800 Cal
We are told that if you are over fat it’s because we are lazy gluttons and if you want to lose weight you need to eat less and move more(btw we are not wired this way) and you can lose 1 pound a week by cutting calories by 500 a day. But Not all calories are created equal and it’s not that simple as we will discuss later on in regards to hormones and in predictable insulin.
Also bench mark some health markers.
- Weight in
- Take a picture
- Measure hips
- Measure Waist
- Check Blood Pressure (Go to CVS or Kroger )
- Check Pulse (Go to CVS or Kroger )
Recommend going to a doctor and getting a complete checkup and blood work. Most health insurance cover a checkup once a year so please check into that.