Week 7 and we're off to a good start. We're drinking water, we're getting more activity into our lives and now we're going to take a look at what we're putting into us.
Take a look back at your daily food log. How many calories do you consume on average? If it seems pretty obvious (eg somewhere between 2500 and 2800 calories per day) great! If it's all over the map then let's take an average for your week by adding the days up and dividing it by 7.
If you have been lazy and not writing down your food intake and calories then get an online site that does it for you and get cracking! (http://www.myfitnesspal.com/) One way or another you need to have an idea of your calories in order to work through this week's challenge.
We are going to start taking in less calories per day. Now unlike many diet plans this is not about losing 10 pounds in a week or even a month. This is about getting down to the goal that you have in mind in a way that you are able to conquer it and not give up. So here are the basic rules for this week:
1. If you are taking in more than 3000 calories per day please reduce your daily average by 500 calories per day.
2. If you are taking in under 3000 calories per day please reduce your daily average by 200 calories.
3. Women must not take in less than 1200 calories per day. Men must not take in less than 1500 calories per day.
That's it. Pretty simple really. Now WHAT you decide to take out of your day is up to you. You can choose to eat less fruit and vegetables and still have your 3 - 5 cookies OR you could choose to take away all cookies but 1. This is about being healthy though, not just cutting calories, so maybe moderation should be considered first of all before taking away healthy foods for empty calories.
The bottom line is that 3600 calories = 1 pound. For every extra 3600 calories that add up over time you will lose 1 pound. That means for those of you taking out 500 calories per day you should lose 1 pound in about one week. For those of you taking out 200 calories you should lose a pound in about 18 days. Remember it's not about speed. It's about being able to keep up this style of eating until you are down to your goal weight.
The great part of this is that with the change in activity level you will also be burning more calories and so may find you are losing a little faster based on how much activity you do.
Some of you will be seeing changes by the end of this week. Please post to encourage others. There are a lot of readers out there, don't be shy.
Have a great week!
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