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[quote=Anonymous]Diet for fat loss exercise for health.

Buy a kitchen scale, weigh all food, use my fitness pal to track calories.

Good calorie range to aim for is your goal weight x 10-12. ex: Goal weight of 130 eat 1300-1560. Aim for goal weight x 0.7-1 grams of protein per day.

Hit this target with 90% consistency. That means not going over more than 3-4 times per month.

Use a calendar to track consistency- hit target get a check. Go over get a red O. be honest with yourself. Most people don't watch consistency when dieting so while they often feel they are working hard they are really only hitting calories 5 days a week and often going over on weekends. Which is enough to feel you are putting in the effort while not seeing results despite "doing everything."

For weight I am a firm believer in weighing yourself daily and tracking the trend over time to determine if what you are doing is working. The more data points the better. I like the Happy Scale app to watch the trend, but an excel file with trend line also works. Weight will fluctuate. This is normal. Do not make crazy changes because the scale is up one day and do not change what you are doing/decide it isn't working until you have given it a solid 1 month effort. [/quote]

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