If you’re in the struggle to lose weight or gain muscle mass, you may already be taking many easy weight loss tips in this regard: Have a good diet based on your body type, a good exercise routine based on the objectives you want, drink plenty of water throughout the day, having a coach to help you and etc etc …
But I ask myself a question:
Are you keeping track of everything you eat?
If you answered YES, Congratulations! Congratulations! You’re on the right track towards achieving the physique you want.
If you answered NO, it’s good to pay attention to the following and is never too late to start.
Keep track of what you eat
As we have already said on this blog, your diet is the most important time to lose weight or gain muscle fat. Compared to the exercise should be about 70% to 30%. No matter how many exercises you’re doing, no matter how much sweat, no matter how often you exercise a week: If you do not have a proper diet, it will cost A WORLD achieve what you want.
If you already have a diet without a hitch you got either online, a friend who recommended it or a nutritionist to consult, then you should not only follow from head to toe, but keeping a journal, chart or table of all you consume. And when I say “all” I mean EVERYTHING.
Because nobody on this planet is equal and we all respond differently to different types of foods and beverages we consume. Not even a nutritionist can tell you with my eyes closed how you react to what you recommended. That is why there is so much trial and error. But that’s okay, it happens.
But then … What can we do to reduce errors in our nutrition?
What I’d recommend is what I do:
Amount a simple Excel table (usually a box a week on one sheet, one sheet per month) to keep that control. In the rows I put the 6 meals a day and put in columns 7 days a week.
Something like this:
Monday Tuesday Wednesday Thursday Friday Saturday
If you do only 5 meals a day (without lunch / snack at the end of the day), no problem, just do not put the last row.
Another detail I add to this table is put in the first cell (top left) the weight that I have at the beginning of the week.
When you arrive the following week, I make a table like this and put under the weight when you start this week and so I continue to complete the month. Something very simple.
Here is an example of how the table would be the first meal of the day:
Weight: 68kg Monday … ….
Breakfast 2 eggs and onions. 1 durazno1 coffee.
Yogurt with nuts snack 1 and 5 strawberries
Filet of fish lunch. Salad mixta.1 glass of water. 5 grapes.
Snack 1 cup of oatmeal with milk and chocolate bar almendras.Una
Dinner 2 Chicken Thighs, ½ cup black beans, 1 tomato, 1 cup of green tea
Snack 1 cup cottage cheese with nuts 12.
(The food in the table are just one example, does not reflect reality or diet)
Then do the same for the other days.
At the end of the week when you weigh it again, you can analyze:
* How much weight you lost / won.
* How many meals you jump.
* If you did a proper balance between proteins, carbohydrates and healthy fats at each meal.
* How much did you eat junk food.
* How many drinks did you drink unnatural.
* Approximate much sugar and fat ingested.
* And how all this impacted your current weight, mixed with your exercise routine.
Based on that, you can learn from your mistakes or achievements. The mistakes you can avoid the week is about to begin and your achievements you will fight to maintain them.
If you are not very proficient in Excel, you can take a pen and paper and do the same table.
If you do not like my method, you can make one you think best, the result is what matters. With this you will be able to take good control of what you eat and learn from this. In fact if you have your own methods I would gladly learn from them in the comments section.
And remember: No idleness, no laziness, no “I have no time,” no excuses not to do it! If you really want to achieve what you want, prove it to the fullest. Things by halves do not work. You can not expect just to eat better and exercise the results will come magically. You must make sure of it.
You’ll see how this will help A LOT in your struggle to lose weight or build muscle and see how it bears a journal will help in other ways as your workout, your body measurements and even in areas such as financial, shopping , rides and more. Some of these I will cover another time.