To lose weight, multiply your present weight by 11 and subtract 500 calories from the total. This is how many calories you can have each day to lose 1 pound per week. Recalculate every Saturday at weigh-in.
Use a spreadsheet to keep track of your daily calories. Plan which meal will be your "big" meal of the day and budget accordingly.
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easy way to plot your routes and your calorie burn!
Check out www.mapometer.com Fantastic programme that allows you to plot your walking/running/cycling routes and calculates your distance in miles or kilometres. Not only does it work out your distance in miles or kilometers... factor in your weight and it also calculates your calorie burn!
Click on start, and tick auto-follow roads to save stretching and minimum clicks! Going over a footpath? Uncheck auto feature and it will still save your road map!
Dont like a map look, click on satellite, hybrid or terrain for the view you like best.
Whenever I have a moment of weakness and have dessert with my dinner, I calculate the calorie count for that scrumptious delight. Then I make sure I exercise that day and burn at least as many calories as I consumed with my dessert. It keeps me motivated to keep on going until I've nullifed those extra calories.
Save any wrappers during binge. Note unwrapped items. Enter data in nutrition tracker. You may be up several pounds, but calculate the calories of your indulgence. Divide by 3500, the calories of one pound. A binge of 875 calories means just 1/4 pound to lose plus the sodium/water weight. Do-able!
Don't give up. It's probably not as bad as you first thought. Give yourself 72 hours to lose the water weight, then the amount you need to lose to get back on track will be evident.
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