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Eat RightLearn

10 Things to Lose More Weight – Step 3: Write that Sh!t Down!

By January 21, 2017 April 15th, 2019 No Comments
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One of the best tools I learned as I was losing 200 pounds was journaling.

No, not like “Dear Diary, today I had a crush on…”

Like: • “Breakfast, oatmeal with 1tsp brown sugar, 250 calories.”

Maybe there is somebody out there who has lost weight without writing down what they’re eating and what exercises they’re doing, but I don’t know them!

Journaling is such a hugely valuable tool, it really can’t be underestimated!

Do you want to lose weight? Journaling.

Do you want to maintain your lost weight? Journaling.

Do you want to pump iron at the gym and become a behemoth like Arnold? Journaling!

I can tell you what I do, but everybody is different and each person has to find a system that works for them.

I kick it old school, with a little notebook and a pen in my purse. I write down what I ate, and I approximate how many calories I think it had. Calories don’t work for everyone, but that’s what I use to quantify my intake.

How can I do that?

I am intimately familiar with the caloric content of most foods.

This skill took some time and a lot of consulting websites such as Nutrition Data and Calorie Counter.

There are a couple of rules of thumb I use as well, such as,

• 75 calories for a serving of fruit (a medium apple, pear, plum, etc is one serving, a regular banana is two)

• 50 calories for a serving of veggies (a cup of broccoli, Brussels sprouts, spinach, etc is a serving).

• Some things are higher, and some are lower so they tend to balance out and I don’t need to get really nit-picky there. Besides, fruits and veggies aren’t really your problem points anyway!

Then when I exercise, I approximate how many calories I burned. If I’m working on a strength-training regimen at the gym I’ll write down how many reps at what weight I lifted and how many sets.

It’s pretty basic, but it helps me to progress and improve every time.

And obviously, my pen and paper method isn’t for everyone, if the wide variety of options out there is any indication!

People I know love





• and many more!

So what system do you use to write that sh!t down?!

How do you know what you’ve eaten so far today?

How do you make sure you’re getting better every time?