While your individual needs will vary, start with aiming for some protein at each meal and snack. Research indicates that eating enough protein is critical for long-term weight loss and maintenance.
Use this meal planner and grocery list or one of our done-for-you WW meal plans to get organized for weight loss success. Even a trip to the gas station can be a danger zone where there are endless options of chips, cookies, and high-calorie drinks. In our modern society, we have a plethora of unhealthy choices at our fingertips, whether it’s fast food, convenience foods or restaurant meals. While you don’t technically have to meal plan in order to lose weight, there are very few people who can go willy-nilly through life and manage to lose weight just making choices based on what’s available around them. I recommend using an app like My Fitness Pal, Lose It, or WW, but plain paper and pen works too as long as you record calories. I believe in tracking because it works.ĭo you have to track calories to lose weight? No, but research shows it’s the fastest way to get there. I know I sound like a broken record but I’m a big believer in tracking or keeping a food log of some type. Weight loss might be slower with this strategy, but it will be realistic and lasting. I recommend starting with your maintenance calorie range first and then taking a small calorie deficit of 10%.
Weight tracker calendar free#
For help determining the right daily calorie budget for you, check out our free calorie calculator and this post about finding your maintenance calories. This can be a tricky balance to find but is worth searching out. If you have a limited amount of time to focus on weight loss (as is the situation for most of us) be sure the majority of your efforts are focused on keeping your calories low enough to promote weight loss while also giving you enough food to make you feel good and fuel you for each day. We created this free 30 day healthy weight loss habits tracker to specifically guide you in focusing on the areas of weight loss that matter most.ġ.Stay in your calorie (or WW points) budget. Here are the habits that are the “big rocks” that will get you to your weight loss goals. When you eat fewer calories than you burn, you lose body fat. Weight loss is complex yet the basic truth of how it works is quite simple. Weight loss happens from eating fewer calories than you burn. Tracking creates awareness which naturally leads to change. Remember the saying, “what is measured gets changed”. Instead of dreading it, think of tracking like a game. (Yes, I am a bit of a geek.) I actually likes tracking Weight Watchers points, crossing tasks off my to-do list and tracking my exercise with my Apple watch. These are the behaviors that will move you forward and help you get to your weight loss goals. I created this tracker to help you focus on the big rocks of weight loss. There are other, “small pebble” behaviors like eating all whole or clean foods, hours of cardio exercise, or cutting out diet soda that are valuable and may produce some weight loss, but at the end of the day these are small pebbles that will only cause a little ripple. Keeping a food log might not seem exciting but it really works! I’ve yet to meet someone who is doing a stellar job of focusing on the big rocks and isn’t making progress.įor example, I’ve not yet met one single person who told me she tracked her food every single day for an entire year and didn’t lose any weight. The big rocks of weight loss are tracking, staying within your calorie goal, and meal planning.
Sure, they will create a bit of movement but you really aren’t going to see much action. Picture standing at the edge of a stream throwing in rocks.
When it comes to weight loss, there are some “big rocks” and “small pebbles”. I think of it as big rocks and small pebbles. They often focus on habits that while valuable for overall wellness, might not be the ones that will actually help them lose weight.
(In fact, most women I meet who need to lose weight are incredibly determined and hard-working.) Instead, it’s from focusing their attention in the wrong area. Many women who desire to lose weight get stuck not because they lack effort. Whether it’s through this website, my Weight Watchers meal plans and emails, or through our Christian weight loss program Faithful Finish Lines, I’ve heard the stories of thousands of women who struggle to lose weight and keep it off.
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