We have discussed the method of calculating the number of desired calories we should consume each day in the article \”How Can I Lose Weight – Daily Net Caloric Intake\”. Now, we need a way to document and track the number of calories we eat and drink each day. The way I do it, is by keeping a \”Daily Food and Exercise Journal\”.

This journal is where we record everything we consume. Yes, this includes the mints as we leave the restaurant, the taste bites eaten as we cook, all our snacks and drinks, basically, whatever passes our lips and enters our body, must be included in the \”Daily Food and Exercise Journal\”.

In your journal, fill out the information at the top of each page including the day of the week, the date, your morning weight and the \”Daily Net Caloric Intake\” goal for your desired weight. For each serving that we eat or drink during the day, be sure to list it and fill in all the information requested. I use either a calorie counter book or the nutrition information panel on product packages to determine the number of calories per serving.

Continue to log all the snacks, treats, meals and drinks consumed for the day in the journal. As the running total nears our Daily Net Caloric Intake goal, we will have to make a choice. Either stop eating calories or start burning calories through dedicated physical activity. If we eat and drink more calories than our \”Daily Net Caloric Intake\” goal, then we need to do some physical activity.

What is Dedicated Physical Activity? Yes, you guessed correctly, it\’s exercise. Exercise takes numerous forms. Select a form of exercise that is fun, then set a time aside to enjoy your exercise each day.

Exercise needs to be something that we really look forward to doing. The way we view our exercise is key to completing it. So let\’s pick something that we like.

Perform your exercise, record the duration at the bottom of your journal page. Then look up the multiplication factor for your chosen exercise. You will find this number in the \”Calories Burned Cart\” available in the welcome packet of the website listed below. Calculate the total calories burned during exercise by multiplying:

Multiplication Factor x Your Weight x Exercise Duration = Total Calories Burned

As an example, lets say that I do low impact aerobics for 1 hour. The calculation would be:

.037 x 302 x 60 = 670 calories burned

Remember that our goal is to consume the amount of calories required to maintain our desired body weight. This is calculated by the \”Daily Net Caloric Intake\” formula (also available in the sign up packet). My desired body weight is 200 therefore my Daily Net Caloric Intake should be 2200 calories.

Let\’s say that my total caloric intake for the day is 2700 calories. That means the I am 500 calories over my Daily Net Caloric Intake goal of 2200 calories. Now, I need to burn 500 calories through dedicated physical activity. I choose to do aerobics for 1 hour and burn 670 calories. I subtract the calories burned from my daily total and my Daily Net Caloric Intake is 2030.

I have reached my goal of approximately 2200 calories. If I continue to do this each day documenting my progress, calories and exercise, my body will gradually lose weight.

Our goal is a gradual weight loss of 1 pound per week. How Can I Lose Weight? By making the lifestyle change of documenting my daily food and exercise in my journal. This keeps me aware of how much I am eating and how much exercise I need to do.

What is of most importance? To continue documenting once we reach our desired weight! I have taken off weight so many times, only to revert back to my old eating habits. Guess what happens, I gain all the lost weight back and then some. Don\’t let this happen to you. Sign up for the \”How Can I Lose Weight Challenge\”, receive the Welcome Packet and join the Weekly Support Call. See you there!

NOTE: Always consult your Doctor before starting a weight loss program or exercise program to make sure it is right for you.

There are several tools for us to use in our struggle with weight loss. We must learn new good habits and forget our old bad habits. David Duane Wilson invites you to look at the information on \” Awakening Yourself. This is an excellent program by Dr. Joe Vitale. I use it and it allows me to address issues of self sabotage, goal setting and help with self destructive behavior.

David Duane Wilson has been struggling with weight issues all his life. There is more help available to you at his site http://HowCanILoseWeightChallenge.com Visit there and receive a clearing audio gift and \”Welcome Kit\”.

David Duane Wilson invites you to take a look at http://HowCanILoseWeightChallenge.com There you will find help with weight loss strategies a free clearing audio and \”Welcome Kit\”

Author Bio: There are several tools for us to use in our struggle with weight loss. We must learn new good habits and forget our old bad habits. David Duane Wilson invites you to look at the information on \” Awakening Yourself. This is an excellent program by Dr. Joe Vitale. I use it and it allows me to address issues of self sabotage, goal setting and help with self destructive behavior.

David Duane Wilson has been struggling with weight issues all his life. There is more help available to you at his site http://HowCanILoseWeightChallenge.com Visit there and receive a clearing audio gift and \”Welcome Kit\”.

Category: Wellness, Fitness and Diet
Keywords: how can I lose weight,weight loss,lose weight,how to lose weight,weight loss management