This looks really helpful, if you have the motivation, cause it takes some work.
Get a notebook, and figure out your BMR.
Step 1. Write down what you plan to eat for the day.
Step 2. Write down what you actually ate, including the calorie totals.
Step 3. Figure out your BMR. Multiply that by 1.5 if you worked out, 1.3 if you didn't. This is how many calories you burned today, approximatly. Or..you can figure out your BMR and if you know how many calories you burned working out, then you have a more exact number to go by.
Step 4. At the end of the day, figure out how many total calories you ate, and how many you burned. Determine the deficit.
Step 5. Do this each day, adding your cumulative total deficit.
Step 6. Each time your cumulative adds up to 3500, you lost 1 pound!
This is a great motivator in many ways. First of all, your watchign what you eat closely by writing every thing down, second of all, it's awesome to watch the numbers add up to 3500 and know that even if the mirror doesn't say so, you know you have lost 1lb. It also helps to keep you on track if you see that one day wasn't so hot. Plus..it motivtates you to keep on track because you wanna watch that number add up.
So for example,
Breakfast:
1/2 c. eggbeaters
1pkg oatmeal
calroes: 120
Lunch:
1 c. soup
1/2 sandwich
calories: 200
Dinner:
1 c. rice
4 oz. chicken breast
total calories: 350
Snack: apple with peanut butter
Calories: 75
Snack: String Cheese
Calories: 60
Total calories consused for the day: 455 ( this is an example!!)
BMR: 1400x 1.5= 2100
Deficit: 1645
Cumulative: 1645 calories lost. When this number adds up to 3500, you lost 1lb.
So what you guys think? It takes some work but it's a good idea. Espicially if you tend to get discouraged when the mirrior doesn't show it, this is a good indicator.


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