We beget discussed the method of calculating the number of desired calories we should consume each day in the article “How Cup I Lose Weight – Daily Net Caloric Intake”. Now, we need a way to document and track the number concerning calories we eat and drink each day. The way I do it, is by keeping a “Daily Food and Exercise Journal”.
This journal is where we legend everything we consume. Yes, this includes the mints as we leave the restaurant, the taste bites eaten as we cook, all our snacks and drinks, basically, whatever passes our lips and enters our body, must be included in the “Daily Food and Exercise Journal”.
In your journal, fill gone the information at the top of each page including the day of the week, the date, your sunup weight and the “Daily Net Caloric Intake” goal for your desired weight. For each serving that we eat or consume during the day, be sure to list it further fill in comprehensiveness the information requested. I use either a calorie counter book or the nutrition information panel on product packages to determine the number from calories for serving.
Continue to stump all the snacks, treats, meals and drinks consumed for the day in the journal. Comme Il Faut the running total nears our Daily Net Caloric Intake goal, we will have to make a choice. Either stop eating calories or start burning calories through dedicated physical activity. If we forage plus drink more calories than our “Daily Net Caloric Intake” goal, then we urgency to do some physical activity.
What is Dedicated Physical Activity? Yes, you guessed correctly, it’s exercise. Exercise takes numerous forms. Select a form of exercise that is fun, before posit a ad hoc aside to enjoy your exercise each day.
Exercise needs to indigen something that we really look forward to doing. The way we view our exercise is key to completing it. So let’s pick something that we like.
Perform your exercise, record the duration at the bottom of your journal page. Then look ascend the multiplication factor for your chosen exercise. You will find this number in the “Calories Burned Cart” accessible in the welcome packet of the website listed below. Calculate the total calories burned during prepare by multiplying:
Multiplication Factor x Your Weight x Exercise Run = Total Calories Burned
As an example, lets say that I do low impact aerobics for 1 hour. The calculation would be:
.037 x 302 x 60 = 670 calories burned
Remember that our goal is to consume the amount of calories required to maintain our desired body weight. This is intentional by the “Daily Entangle Caloric Intake” formula (also available in the sign jump packet). My desired body gravity is 200 therefore my Daily Keurig Caloric Intake should be 2200 calories.
Let’s say that my total caloric intake for the day is 2700 calories. That means the I am 500 calories over my Daily Net Caloric Intake ideal of 2200 calories. Now, I need to burn 500 calories via dedicated physical activity. I choose to do aerobics for 1 hour and burn 670 calories. I subtract the calories burned from my daily total and my Daily Net Caloric Intake is 2030.
I have reached my goal of circa 2200 calories. If I continue to do this each day documenting my progress, calories and exercise, my body will gradually lose weight.
Our intention is a gradual weight misplace concerning 1 pound per week. How Cup I Lose Weight? Alongside making the lifestyle change of documenting my daily food and exercise in my journal. This keeps me perspicacious of how much I am eating besides how much exercise I need to do.
What is of most importance? To continue documenting once we reach our desired weight! I have taken off weight so many times, solely to revert back to my old eating habits. Guess what happens, I gain all the lost weight tergum and then some. Don’t let this take place to you. Sign up for the “How Can I Lose Weight Challenge”, receive the Hug Packet and join the Weekly Confirm Call. See you there!
NOTE: Always consult your Doctor before starting a weight loss program or exercise schedule to constitute sure it is right for you.