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Lose Weight With A Food Diary

"I'm tired of being so heavy. I'll do whatever I need to do to get this weight off..."

Are you ready to lose weight?

woman writing in a notebook

Don't read this until you're really ready to lose weight.

If you're not fed up with being overweight and determined to do something about it, then keeping a food diary won't be worth the effort to you.

But when you are ready, this is one of the most important things you can do to help yourself.

Why a food diary?

Until you actually keep a food diary you won't understand.

But it is a powerful tool. It can show you why you gain weight.

It can lead you to permanent weight loss. It can help you to get the body you have always wanted.

Where do you start?

You just get yourself a notebook. And you write down everything you eat. Without guessing. Everything. Write it down.

You don't need to keep track of it by meals. You just need to record what you eat day by day.

"Never, never, never, never ever give up!"

Winston Churchill

What you write down

In your overall plan you should know what you are going to eat and when you are going to eat it.

Then you should have the food with you, wherever you are. So you can eat good food. Without skipping meals. And without eating junk food.

You need certain information for each thing you eat. You need to put down what you ate. You need the amount (grams or ounces). You need the calories. The protein. The fat. And the carbohydrate.

You write down these numbers for each thing you have every day. And at the end of the day you get out your calculator and add them up.

Your goals

You should already have your goals written down. So you know where you are headed.

You should already know what is the right amount of calories and fat and protein and carbohydrate for you to eat each day. These are your goals.

So you compare what you ate to your goals. How was your calorie intake? Too high? Too low? Did you get enough protein?

When you do this it will help you stop overeating.

Where do you get the information?

You have to get this information somewhere.

You can look on package labels. You can get a book of nutritional information. You can go online.

In fact here's a great website that has everything you need to know about calories, fat, protein and carbohydrate values of foods.

The information is out there and it's not hard to find.

Here's what to write

For example, let's say you ate two large eggs for breakfast.

So here's what you write down:

2 eggs, cal 140, pro 12 gm, fat 9 gm, carb 2 gm

At the end of the day you just grab your calculator and add up each column for the day. You are going to be surprised at what you find.

A quick tip

Here's a little tip to make it easier. Keep a list of the most common foods you eat as the back page of your notebook.

When you fill up your notebook just make a photocopy or tear out the page and tape it into the next book.

Not as hard as it looks

Sure, you have to look things up. But you only have to look them up once.

And you don't eat a million different foods. You probably have a few things you eat most often.

Just keep a list of the foods you already looked up.

Lose weight without trying

Did you know that many people that keep a weight loss diary lose weight without doing anything else? For them it's like magic.

So why don't you give it a try.

When you're finally ready to lose weight

If you don't have my book yet, Dr. Dan's Super Weight Loss Plan you should get your copy today. It has everything you need to lose those extra pounds.


Michael Jordan

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