The RULES according to me... er, Brooke are not hard to follow. They’re common sense. Straight forward, possibly even “simple”.
So the first of The Rules...
#1 Set a SMART goal... it has to be specific. attainable. Time sensitive. (m...and r....) So, “lose 2 pounds” is not a goal. That’s an idea.
A Goal would be, “eat 5 salads each week with only half a serving of dressing and no high fat cheese on each one for the next month”. Or “Go to the gym 4 days a week for one month”.
#2 You also need to weigh yourself and write it down. I usually write it in my food diary.
#3 Get a Food Diary. Brooke likes SparkPeople’s food diary because it does all the math for you, but also a little lined notebook works too. A Brooke trick to “I forget what I eat and I’m not always with my computer” is to take a quick picture of your food with your phone before you eat. Then you have a record of your intake (talking like a nurse over here...).
also there’s no need to make any drastic changes the first week or two. Just keep a diary and see what you’re eating, carefully noting how much of any given food you’re eating.
#4 Finally, after the 2 weeks you should have an idea of your average daily calorie intake. Take 3 days (pick a weekend day and 2 week days) and average up the calorie amounts. This is probably your baseline. We'll be digging into that soon, so don't worry about what the # is... really.
#5 Track your goal. I can’t tell you what to do, exactly, because your goal will be different than mine. My goals are X1 Dessert Per Week and Track the calories in Snacks for 4 weeks.
(yup. But life’s in the details.... I’ll get into THAT in my next post)