I have been using the My Fitness Pal iphone app to track my calories. It’s easier to keep track of the calories I consume (very much like how a mechanic does tracking of his current toyota parts) and its database is very extensive – yes, even local food dishes are there (laing, Monde mamon and everything else).

You can add you water consumption and exercises too – cardiovascular and strength.
Your screen will look like this:

**not my screen**

I need to keep my calories at 1380 calories or under to be able to lose two pounds a day. Bad news – I still go over 200-300 calories a day, even with exercising. I need to find ways to cut down or replace meals (I think the snacks are the culprit).

1. Drink a large glass of water before every meal. No excuses.
2. Don’t drink your calories. (Say goodbye to sodas and colored drinks).
3. Eat protein at every meal – or stay hungry and grouchy.
4. Slash your intake of refined flours and grains.
5. Eat 30 to 50 grams of fibers every day.
6. Eat apples and berries every single day. Every. Single. Day.
7. No carbs after lunch.
8. Learn to read food labels so you know what you are eating.
9. Stop guessing about portion size and get it right.
10. No more added sweeteners, including artificial ones.
11. Get rid of those white potatoes.
12. Make one day a week meatless.
13. Get rid of fast food and fried food.
14. Eat a real breakfast.
15. Make your own food and eat at least 10 meals a week at home.
16. Banish high-salt foods.
17. Eat your vegetables. Just do it.
18. Go to bed hungry.
19. Sleep right.
20. Plan one splurge meal a week.

I weighed myself last Saturday and found out I was 2 pounds less.
So I allowed myself to have a sundae, french fries and cake on my birthday
I also did not log my eating in FitnessPal this weekend.

So I am seven pounds less from December.

A few observations:
1. Even if I eat all the correct/healthy food, I am still over my target calorie count of 1380/day. I usually am between 2000-2600. And I still lose. (I think this is because I am still very heavy that I need many calories even when I am resting to keep up with processes. This will need to go down as I lose).
2. It is better to exercise everyday so my sore muscles can finally stretch. My husband keeps telling me this for the longest time but it’s only now that I am taking this to heart.
3. Strength building is important. And usually this is the one that kills me. I hate pain. But in fitness, you call this the “burn”. (HA!) I think this helps me lose more. I’d rather walk or use the elliptical (which is missing screws so we need to have it fixed or have new levers)

Goals for the week:
1. No colored drinks.
2. Three to four liters of water a day.
3. Track eating via FitnessPal.
4. Exercise everyday from Monday to Friday.

This hit me. Right there.

According to Dr. Ron Eaker, M.D. OB-GYN, author of Fat-Proof Your Family, says that, “exercising with children reprograms kids to understand what is normal and what is not. Kids today believe that a sedentary lifestyle is normal. Studies show that most kids spend an average of 6 hours after school doing sedentary things like TV, computers, and video games. The have a skewed perception of ‘normal.’

But exercising with them ingrains a new standard of what is normal,” Dr. Eaker continues. “It establishes an environment of exercise by teaching them ‘this is what adults do.’ Exercising together gives them a sense of ownership and participation in adult activities.

Specifically, the mother is the primary influencer of the family’s health—far and above any other factor,” says Dr. Eaker. “She’s often responsible for the food brought into the family and the preparation of the meals, but sociological studies also indicate that the exercise pattern is set by the mother. She becomes the role model for both male and female children.

Parents sign up their kids for programs,” adds Joann Donnelly, “but they don’t always make the connection that what they model, through their actions and their attitudes about exercise, impacts their children more than anything else.

Not exercising sends a message to kids that it’s not important. But when parents and kids are active together, it gives them a common sense of purpose and a goal,” continues Donnelly. “Exercise benefits both of them in mind, body, and spirit.

Research shows that children who exercise do better in school, control themselves better, and have fewer behavior issues,” Donnelly says. “If parents and teachers could recognize the difference it would make in their kids, they’d have kids exercising constantly!”

Perhaps most importantly, exercising together brings families together. It gives parents and children the opportunity to have meaningful conversations and to really get to know one another. Often, parents find that devoting time to exercising with their kids prompts natural discussions about personal discipline and how it relates to faith.

The best way to give our sedentary culture a makeover is by starting within the family—by exercising together.”

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