At the top of a page write: date/food calories 2,000 sodium 2400 chol300 prot 63 carb300 fiber30 satfat25 fat65 ________________________________________ ________________________________ ________________________________________ __________________________________ ________________________________________ __________________________________ ________________________________________ __________________________________
Each time you eat something write it down and the breakdown--the figures are the MOST you should have in each category per day--you could find the counts on each food by looking for food charts in google OR buy a book giving food counts--most drugstores carry them--be honest--it's only you and the paper! :O)
Fitness Minutes: (120) Posts: 30 1/6/13 8:25 P
Hey Martin nice to meet you and thanks for the welcome and advice^^. I sure would like it if you sent me a copy of that chart, or at the least an idea of how to sketch out my own. I find I do better when I get really organized and structured.
current weight: 309.0
Fitness Minutes: (78,050) Posts: 160 1/6/13 6:20 P
Hi Chris and welcome--just a few suggestions--write down everything you are eating and, if you want, keep a calorie, sodium, fats, protein, cholesterol, carbs and fiber count (I made a chart a few years ago and keep it religiously even when I go 'wrong! LOL If you would like a copy let me know and I'll send you one.) I weigh myself ONCE a week--same time, same place, same clothes--stopped weighing nude a long time ago--who am I fooling? And I also take my waist and thigh measurement at the same time. Make short goals--go for the first 5 pounds and then the second--go for breaking boundaries like going from 300 to 290 something and then to 280--don't trap yourself into time span--no 5 lbs a week or 5 lbs a month--slow but steady is the answer--there will be initially big loses and then small ones--an AVERAGE of 1-1 and a half pounds a week is the best way. To me losing the weight is the easy part--it is the keeping it off that really makes for work! I would say good luck but it isn't luck that does it! :O) Martin
Fitness Minutes: (120) Posts: 30 1/6/13 3:44 P
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