How to Lose 20 Pounds
Record your current eating patterns., Determine your current average calorie intake., Determine your current average daily macronutrient intake., Make a commitment.
Step-by-Step Guide
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Step 1: Record your current eating patterns.
Take the first week to analyze your current diet habits.
To do this, start a food diary.
Record everything that you eat and drink for a week, be sure to include snacks and portion sizes.
As you record your food and drink intake, also record your mood.
You will be looking for patterns.
Do you eat when sad, bored, stressed? If you find that you do eat when emotional, keep this in mind when starting your diet.
You do not want to mindlessly fall back into old emotional habits. -
Step 2: Determine your current average calorie intake.
After a week of recording everything you eat, analyze your weekly food intake.
Use a free online nutrition site to determine how many calories you consume.
Add up the calories you consumed for the entire week.
Then divide this number by 7 to find your daily average intake of calories. , Macronutrients refers to how much fat, carbohydrates and protein is in the foods you eat.
Use a free online nutrition site to determine the macronutrient content of your food.
Determine your daily average by adding up your macronutrient intake for the entire week and dividing by
7.
Do this for your daily fat, carbohydrate and protein intake.
It is important to know your macronutrient intake because you want to restrict the right kind of calories to stay healthy on a diet. , Brainstorm why you want to lose weight.
Is it for health, vanity? Think about what your final goal is, write it down.
Put this goal somewhere were you can see it regularly, such as on the fridge, your bathroom mirror, or your desktop. -
Step 3: Determine your current average daily macronutrient intake.
-
Step 4: Make a commitment.
Detailed Guide
Take the first week to analyze your current diet habits.
To do this, start a food diary.
Record everything that you eat and drink for a week, be sure to include snacks and portion sizes.
As you record your food and drink intake, also record your mood.
You will be looking for patterns.
Do you eat when sad, bored, stressed? If you find that you do eat when emotional, keep this in mind when starting your diet.
You do not want to mindlessly fall back into old emotional habits.
After a week of recording everything you eat, analyze your weekly food intake.
Use a free online nutrition site to determine how many calories you consume.
Add up the calories you consumed for the entire week.
Then divide this number by 7 to find your daily average intake of calories. , Macronutrients refers to how much fat, carbohydrates and protein is in the foods you eat.
Use a free online nutrition site to determine the macronutrient content of your food.
Determine your daily average by adding up your macronutrient intake for the entire week and dividing by
7.
Do this for your daily fat, carbohydrate and protein intake.
It is important to know your macronutrient intake because you want to restrict the right kind of calories to stay healthy on a diet. , Brainstorm why you want to lose weight.
Is it for health, vanity? Think about what your final goal is, write it down.
Put this goal somewhere were you can see it regularly, such as on the fridge, your bathroom mirror, or your desktop.
About the Author
Kelly Butler
Kelly Butler has dedicated 4 years to mastering accounting. As a content creator, Kelly focuses on providing actionable tips and step-by-step guides.
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