Welcome to week 3 of my weight loss Kaizen. I've lost another 2.5 lbs and I'm going to share a few tips and tricks if you want to perform this on yourself.
Get yourself a digital scale for weighing food, a set of measuring cups and a set of measuring spoons.
When 1oz of pretzels is 100 calories, you need accuracy. At Bed Bath and Beyond, we found a Biggest Loser ® digital scale for $19.99. If you can get a 20% of coupon you can get it even cheaper. With a digital scale weighing food became a very simple process.
You are going to use your measuring cups and spoons for almost everything you put into your mouth, so keep them handy. You will only need 1 set of these. You are also going to be washing these 3 times a day so refer back to our article on “Getting rid of the dish drying rack”
If you don’t know how many calories in your food then take an EDUCATED guess.
The database of foods at Myfitnesspal.com is huge. If you can't find exactly what you ate then take an educated guess based on what you know about food and measurements. Don't just pick the lowest calorie version of it in the system.
A "Colossal Burger ® " at Ruby Tuesday's® (1677 calories) is not the same as "generic hamburger" (331 calories) in the database. Cheating the system is really only hurting yourself.
Kaizen your foods: I dropped the calories in my Peanut Butter and Jelly snack by 50% while keeping the same satisfying flavor and feeling. Try doing this with all the foods you eat.
- Week 1: PBJ on 2 toasted pieces of bread = 285 total calories
- Week 1: PBJ on 2 toasted pieces of low calorie bread = 215 total calories
- Week 2: PBJ on 1 piece of toasted low calorie bread (open face) = 180 total calories
- Week 3: PB and 1 tsp brown sugar on 1 piece of toasted low cal bread = 141 total calories
If you have any more questions or need a little help, motivation or just plain encouragement please connect with me at http://www.myfitnesspal.com/food/diary/LeanJon
Related Posts:
Lean for Health: I'm performing a Kaizen on myself at MyFitnessPal.com
Lean for Health: Week 1 of MyFitnessPal.com Kaizen
