I call this the poor man’s method of tracking calories and no offence but I am a full time student and wouldn’t want to spend money on a food scale especially with my small budget but hopefully I will get one in the near future.
That said, this method is actually quite simple but like everything good, you need to be consistent and patient to see results. Here are the 5 steps we shall take to get this done;
1. We shall step on a scale and get our weight measured and you will also want to take some pictures to monitor visual progress.
2. Now we are going to record whatever we eat on a daily basis, if possible take pictures of the food, this sounds silly but we are trying to know exactly how much we eat on a daily. But if you normally eat from the same plate then you may not need to take pictures but I hope you get the picture. We shall do this for about a month.
3. After whatever time frame you have chosen, you will then weigh yourself and from this you will be able to tell whether you gained, maintained or lost some weight.
4. From your findings in 3) you can then adjust your diet to get desired results. So if your goal is to lose some weight, you will then eat less food or replace some calorie dense foods with less calorie dense ones.
5. After about two weeks into the new diet, you can step on a scale again and see if the change is helping you lose weight, if it isn’t then adjusting would be the best thing to do. If you are losing weight too fast (more than 1kg) per week then you are probably starving so you can try to eat some more but be sure to be in a caloric deficit.
Now you must be wondering why I asked you to record your food for over a month, it’s because after a month I am hoping you will have had a variety of foods and so you can have the same foods in the same order while eliminating or adding more to lose and gain weight respectively without getting fed up.
It would be wise to record your daily activity especially aggressive workout sessions. Incorporating additional workout sessions that you hadn’t been doing in the first month from the 5th week onwards can help you lose more weight.
You can as well start to try to eat in a caloric deficit or surplus from the very start as you record your meals then after a month you can fine tune your diet even much better to suit your goals.
That’s all for today, I hope this was helpful and see you all next time. Please share and comment. PEACE ✌️
FITNESS KEYS 