Some More Food tricks!

Can't go wrong with Jello! Its a fun snack for when you get tired of fruits and veggies. beware of the portions consumption, jello snacks are easy to go through quickly, remember, snack small to get to dinner, don't eat three jello snacks because they are only 10 calories and you want a thirty calorie snack.

 Chad and I love these drinks! They have a "soda" feel to them but there are 0 cals and no aspartame. BTW in case you didn't know, aspartame is no bueno, steer clear. Its in a lot of "diet" foods.

 Had this rice today with my Mongolian beef! SO good and good for you! Most brown rice is 250 some odd calories for a cup but this bag easily feeds two and each serving is 190 cals. Plus, its whole grain!

OK i know this looks huge, but I wanted to show you how I'm keeping track of everything I'm eating and my caloric intake. This is so important because in order to calculate your Calorie deficit (aka what your losing) you have to know your intake and out calories burned.

*write everything down...even just a bite

*look it up if you don't know its calories....weight loss is math, if you fudge the numbers you'll get fudged results.

*use your goal to your advantage! My goal is 1200 cals a day and I use it to my advantage by scheduling y day before it happens. We tried doing a weekly plan but there are some days when you just aren't feeling a chicken salad. Sit down at the start of each day (or in your first class in my case) and think about how you want to distribute your points

*don't just stop eating out! Now definitely eat out less but don't deprive yourself of a fun dinner out with your spouse or a inner and movie with friends, just take it into account before you start your day. If you know your going out for lunch plan a smaller dinner, or go  online and see what meal you can get at that restaurant for fewer calorie so you don't get tempted to get the greasiest, gooiest dessert or appetizer because you know exactly what your getting before you get there.

*Remember serving sizes. the most committed American sin. "I'll have two soft tacos, a hard taco and a large soft drink." that's almost enough for three people! Look at the portion size, look at your caloric intake available... how many servings should you have... its math :)

                        calories consumed - calories used = net calories - BMR (Basal Metabolic Rate) =  NET CALORIE DEFICIT

Your net calorie deficit is what is going to tell you how much you lost each day! You can actually know exactly how much each day! go online and look up your individual BMR (just google it) and wfill this our eaach day to find out how much you are losing. Add up each days deficit at the en of the week and you will know exactly how much you lost before even stepping on a scale. a deficit of 3,500 is equal to losing 1 pound.

One day I had last week looked like this...

1,371 (calories consumed)-500 (calories used) = 871- BMR 1753.9 = 882.9

So my deficit was 882.9 which is about a 4th of a pound lost in a day.

Get it?

P.S this book I'm using, you can get on AMAZON! Its awesome!