Samara Donald is: The Gym Coach

Make the most of your workout!

Stoplight weight management

Anyone who’s tried to lose weight knows the sure-fire way is to keep a food journal. But it can get very tiring to write down all your food, look up the nutrition info, and determine how you did against goals. I also find that most people who’ve ever done this once in their life (whether their own log or weight watchers or similar)  know when they’ve had a “good day” a “not so good day” or “terrible day”. So…

Here’s a super easy way to keep hold of your weight:

  1. Make a grid on paper or in Excel: create 7 columns and 5 rows
  2. Label with 7 columns with days of the week
  3. Label the 5 rows with: Breakfast, Lunch, Dinner, Snacks, Workout
  4. Each day, give yourself a color score of “Green” (Very good), “Yellow” (So-so), or “Red” (Not so good) for eating and your daily workout
  5. By the end of the week, if your chart is mostly Green – good! If it’s Yellow… work on it, if it’s Red… make some big adjustments

With this EASY method, you are sure to make better choices and keep yourself on track. Good luck!


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This entry was posted on November 20, 2010 by in fitness plan, Food and Diet.
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