How To Potentially Double Your Fat Loss

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We’ve all done it.  Lied to ourselves, our trainers, our friends, our workout buddies, our doctors, and our colleagues about the amount of calories we’ve eaten that day or that week.  We wonder aloud, “I don’t understand why I’m not losing any weight.  I only ate [insert food items minus all the bad stuff we really ate here].”     Even though we set out at the beginning of each day with our goal in mind, we may stray during the day.   Sometimes due to life circumstances or the jobs we have, we don’t have the opportunity to stop and eat the way we are supposed to.  Sometimes we grab a handful of something, anything, as we run through our day.     Because we are absent mindedly eating, we just don’t really realize how many calories we’ve consumed.  But the scale doesn’t lie.   Yes, it will fluctuate a little but mostly it’s telling the tale of what you ate that week.   Losing weight is a mathematical equation.  The pounds we lose are directly related to the amount of calories we’ve eaten minus the amount of calories we’ve burned.  And we need to run a 3500 calorie deficit in order to lose a pound.  So say what you want, but those who know, know that you couldn’t possibly have eaten exactly the way you should’ve if the scale is going up and not down.

  What Will Help Me  

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According to many studies out there, people who maintain food journals, lose twice as much weight or more as those who don’t keep a log of their meals.  Seeing what you’re eating in print is one way to hold yourself accountable.  When the numbers are staring back at you in black and white, it’s hard to make excuses.  It allows you to see where extra calories are coming from.  Lastly, writing it down may stop you from eating out of boredom or stress  

How to Stay Honest  

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Write down every thing you eat including the amounts.  Include everything and don’t cheat.  Do this for a week and see what you are really eating.  Then continue to do it.  There are a lot of great apps that will do this for you.  I personally use (and really like) MyPlate Calorie Tracker by Livestrong, but there are a lot of them out there.  MyPlate is easy to use, keeps track of everything you eat each day, has a large database of foods and brands to easily click and add to your daily log, and calculates your calories, water consumption, % of fat and % of carbs.  It shows your progress, allows you to set goals and figures out the amount of calories you should consume based on your information and your goals.   Search for apps and you’ll find a lot of them.  Some of them are free. There are also several websites out there that will do the same thing.  Find one that will be easy for you to use and that will be easily accessible for you.   It is just one more tool to keep you on track.   .

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