I’ve been asked a lot lately about the actual steps I took on my transformation journey; how I eat, what I eat, how much I workout…I’ve been working on getting all that documented in a cohesive and detailed package, but there’s a lot to it. I didn’t start out with all 5 steps firing on all cylinders, I had a lot of trial and error. I don’t think it’s possible to implement all 5 at once, but it’s also not possible to experience maximum and lasting success without ALL 5.
As a disclaimer, this is intended as a guide for obese folks and as a tool for their trainers and coaches. If you need to drop 15#, you probably don’t need me. If you have been trying to find a solution to obesity and you have tried and failed on diet after diet- I’m your girl.
FRIEND YOUR FOOD. Without changing anything, start logging your food on My Fitness Pal or the database of your choice. Do this for at least 2-3 weeks. Don’t worry about how much or what you are eating. Eat like you normally do, but record every bite. Even the bad ones. Get accurate, learn to question the entries and make sure they make sense. Weigh your meats, cheeses, nuts etc. I’d like you to be weighing everything, but if you want ease into it you can just record your fruit and veggies as “1 apple” or “7 baby carrots”.
If you are like I was, you’ve probably tried logging your food before and you probably, started a new diet on the same day. Then when we eat something off-plan, we quit logging. I want you to consider the logging alone to be “on plan”. You may be stalled or on a detour, but you are still ON as long as you record it. This helps for a lot of reasons. You take ownership of what is going in your mouth and start to see the impact, calorie wise, of the mindless eating. It makes you stop demonizing a food or an entire food group.
As you get comfortable logging, work on dialing in the accuracy. Make sure the numbers in the database you are using make sense. Do the calories listed match the macros? Are you sure of your serving size? Have you properly mourned how small a serving of peanut butter actually is?
You will find that a lot of your food entries are repeats, making it easier and easier to complete the logging. When you order food in a restaurant, you can mentally deconstruct it and get as close possible. Then double it. Just kidding, but it’s very hard to be accurate in restaurants, so just do your best during this phase.
Lastly, every 10 days add up your total calories for that time frame and divide by 10 to get the average daily calories you are consuming. Record this number and repeat until you are ready switch things up.