-
Step 1
Online calorie counters should have a free trial so that you can see if it works for you. When evaluating online calorie counters look at the reporting features. Can you map your weight for years? Can you map your calorie intake? Can you record your calories used through exercise? Does it calculate recommended calories per day based on your sex/weight/height? Do the reports include a calculation of your USRDA based on the food eaten? Can you get a report of calories eaten vs. calories burned - the fabulous formula that makes you lose weight!
-
Step 2
Make it part of your daily habit to enter foods eaten and exercise. This might be at work, in the evening or even on the weekends.
-
Step 3
Carry a 3x5 card or a cycled scrap of paper in your pocket to write down what you have eaten. It is amazing how quickly you forget....
-
Step 4
When entering your activities to bump up the calories burned remember to add all the minutes that you spent walking up the stairs, walking through the grocery store, walking from your car to work. Give yourself credit for everything!
-
Step 5
Weekly look across your week and evaluate:
-Enter your weight weekly and chart - has this gone up or down?
-Have you met your US Recommended Daily Allowance for vitamins with your regular diet or should you add a multivitamin or a single vitamin or two?
-Were there any unexpected findings such as adding an extra 20 fat grams with a 1/4 cup of almonds?
-What are your goals for the upcoming week?
