Okay, so you've made it through the first 2 weeks of January and as promised I have not asked you to make any changes. Again this week there are no changes to be made, but there is once again a little homework.
I'd like you to have a physical or at the very least visit your doctor so that you have a record of where you are beginning from. Make sure your doctor knows that you plan to start exercising and watching your diet and get the go ahead from them. Nothing drastic as far as diet and exercise goes but you want to know if you need to modify your plan based on your health.
The second bit of homework I hope will be fun and not too hard. If you haven't been tracking your calories along with your food journal now is the time to start. Again you can either put it into an free online calorie tracker, I've used http://www.myfitnesspal.com/ in the past or buy yourself a little calorie counter book and do it by hand.
If you aren't all ready writing down what you drink, please add this to your food journal. Cups of water, tea, coffee, milk, juice, pop, whatever. All the liquid you have every day.
Also, it's time to start recording any exercise you do. Walking, fitness classes, stairs, weights, anything extra put it down. Again many of the free online calorie trackers allow you to track your exercise as well.
Now really, that's a pretty easy week. Keep going with your food journal and I'll tell you more next week.
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