HOW MUCH SHOULD YOU EAT?
ON THE BACK OF THE BAG OF DOG, IT HAS A CHART FOR HOW MUCH TO FEED THEM BASED ON THEIR WEIGHT.
I KNOW WHAT THE GUIDE SAYS, BUT I FEED FITCH 30% LESS THAN WHAT IT RECOMMENDS.
THAT GUIDE WAS BUILT FOR DOGS WHO GET THEIR GENERAL DAILY EXERCISE. SINCE FITCH IS THE MOST PART SEDENTARY (HE’S A 10 YEAR OLD PUG THAT SLEEPS ALL DAY). FEEDING HIM WHAT “A NORMAL DOG” SHOULD EAT WILL TURN MY LITTLE PUG INTO A POTBELLY PIG.
SO HE GET TWO CUPS INSTEAD OF THREE. AND ON THE DAYS HE GOES FOR A WALK OR IS MORE ACTIVE HE GETS EXTRA FOR BREAKFAST.
SO HOW DO YOU KNOW THE AMOUNT YOU SHOULD EAT EACH DAY?
THERE’S A LOT OF WAYS. BUT LETS START WITH THE EASIEST WAY ANYONE WITH A SMARTPHONE CAN DO. THERE WILL BE 2 STEPS.
STEP 1: DOWNLOAD AND OPEN MYFITNESSPAL FROM THE APP STORE.
SET UP A FREE ACCOUNT AND FILL IN YOUR DETAILS
HEIGHT
WEIGHT
ACTIVITY LEVEL
SET YOUR GOAL. DO YOU WANT TO LOSE WEIGHT? BULK UP? OR STAY THE SAME WEIGHT, BUT LOOK AND FEEL BETTER?
GO TO SETTINGS, THEN NUTRIENT GOALS AND SET YOUR CARBS TO 40%, FAT TO 30%, AND PROTEIN TO 30%.
THAT’S IT. CHECK OUT YOUR CALORIE GOAL AND CARB, FAT, AND PROTEIN GOAL.
STEP 2: ACTUALLY HAVE TO LOG WHAT YOU EAT TO SEE IF IT MATCHES!
THIS IS HOW I CAME UP WITH MY TEMPLATE IN STEP ONE. IT TOOK SOME TIME OF PLAYING WITH RECIPES AND TO-GO OPTIONS THAT FIT MY FITNESS NEEDS. WE DON’T BECOME EXPERTS OVERNIGHT.
HERE IS SOME FREE COACHING FOR YOU:
TAKE ONE WEEK TO TRACK EVERYTHING THAT YOU PUT IN YOUR MOUTH (AND DIGEST). THIS IS WHAT WE CALL TRACKING WEEK.
TRACK THINGS AS YOU EAT AND DRINK THEM, NEVER AFTER THE FACT. YOU’LL FORGET THE SPECIFICS OF WHAT YOU HAD. “BUT I’LL REMEMBER, I’LL BE FINE.” TRUST ME, IT EASIER TO TRACK IMMEDIATELY.
EACH DAY WILL GET A LITTLE EASIER AND FASTER TO TRACK. BY DAY THREE, YOU’LL HAVE THE HANG OF IT AND SEE WHERE YOUR FOOD INTAKE HAS BEEN MISSING THE MARK. FOR MOST OF US, MISSING THE MARK BY A LOT.
SOME TIPS
-THE BARCODE SCANNER IS YOUR FRIEND. USE IT!
-IF YOU KNOW WHAT YOU’RE EATING TOMORROW, LOG IT THE DAY BEFORE!
-DON’T OBSESS PERFECTION. ESPECIALLY ON WEEK ONE. THIS WEEK IS ABOUT LEARNING WHAT’S BEEN GOING IN, NOT WINNING A TROPHY.
-COMPLETE THE ENTIRE WEEK, 100%.
-IF YOU DON’T COMPLETE THE ENTIRE WEEK 100%, IT’S OK. JUST GO BACK TO THE MEAL YOU FORGOT TO TRACK AND LOG THE CLOSEST THING TO IT YOU REMEMBER.
-THERE’S GOING TO BE MEALS AND FOODS YOU CAN’T FIND IN THE APP. JUST LOG THE CLOSEST THING YOU CAN THINK OF.
YOU’RE OFF TO A GREAT START! TOMORROW, I’LL TELL YOU WHAT TO DO WITH THE PREPARATION AND TRACKING WE JUST TALKED ABOUT.
DON’T FORGET, YOU CAN ALWAYS REACH OUT TO ME AND I’LL HELP YOU. IT’S FREE TO SEND ME AN EMAIL!