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In general terms, a 1200-1500 calorie diet in women and a 1500-1800 calorie diet in men, if both are moderately active, will produce a one pound per week weight loss. These are the calorie levels you should shoot for.
Keeping Track of it All - Food Diaries
The importance of keeping a food diary cannot be overemphasized. We know that dieters who keep a daily food diary consistently do better than those who do not. Be accurate, honest and record everything. Their only purpose is to educate you and make you aware of what you are eating. They will help me understand your personal eating patterns. Noting the time, location, other activities, and the feelings and moods you are experiencing when you eat will help you and I identify "triggers" which may be at work in your life. For some people, eating can be triggered by very specific emotional states, feelings or activities. Try to record these so that we can help you better adapt to them.
Fill your diaries out immediately after every meal. Do not wait several days anf try to fill out your diary from memory. People tend to have very short memories when it comes to eating. Record meals right after you eat them. You then avoid coming to the end of the day having eaten only 10 grams of fat (too little) or being surprised at the 45 grams you did eat!
Your diary can take any form convenient to you. A simple 3 by 5 inch spiral notebook works wonderfully. If you need a diary, just ask and we will provide one for you. It is important to record the intake of all food and fluids on a daily basis. If you possibly can, record your fat grams also. Smart eating is based on awareness of what you are eating. Read the food labels. Calculate the fat grams and total calories. Paying simple attention to what goes into your body is such a simple concept but one which seems so difficult to adopt for most. Be different. Be aware. Be successful!
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