Step 1 – Recognize that what you don’t know will hurt you
Weight control comes down to simple numbers, just like your checkbook. Eat more than you burn and you’ll gain weight. Eat less than you burn and you’ll lose weight. If you don’t know how much your body burns or how much you’re eating, you probably won’t be able to manage your weight. In fact, research shows that most people:
- Don’t know how much to eat to control their weight
- Don’t accurately judge the calories they take in
- Have no idea they take in extra calories in different situations
You can’t stay in the dark and expect to keep your waistline in check - it’s too easy to gain weight. Look around…
Step 2 – Get the right information – all in one place
Your ideal eating plan for weight loss is the one that reduces calories and keeps you satisfied. To find out how many calories you should eat, you need to know how many calories your body burns. This is your starting point. The dotFIT Me program tells you how much to eat and gives you sample menus so you can choose the eating style you like (Mediterranean, 40/30/30, healthy fast food and more). You also get walking programs, cardio workouts, weight training routines and a ton of credible information.
Step 3 – Get Calorie Conscious
Start tracking what you eat – this is probably the most powerful weight loss tool yet. People who track what they eat lose more and are better at keeping the weight off. The dotFIT Me food log allows you to log your calories and then gives you the most critical feedback for weight control – whether you’re eating more or less than you’re burning – at ANY TIME OF DAY. This puts you in total control – if you’ve overeaten, cut back on the next meal or step up your activity level. If you’ve got room for more calories, indulge a bit on your next meal. Simply follow your numbers until you reach your goal. It’s a process – you finally learn what truly works for you. And we’re not talking about just the weight loss part – we’re talking about something you can live with.
Step 4 – Monitor your progress
Check your weight, waistline or clothing size on a regular basis to see how you’re doing. Recent studies have shown that weighing in regularly helps people maintain their body weight. If you’re a dotFIT Me user, you’ll be asked to check your progress weekly and then you’ll get feedback on what to do stay on track. We give you the guidelines, you decide how to follow them based on your likes and your lifestyle.
And there you have it – no special diets needed. Besides, you already know which foods are healthy and which aren’t. So don’t diet – you can succeed by tracking your numbers AND choosing the foods you like. Once you taste a bit of success by doing it your way, you’ll be inspired to eat healthier, move more and make lasting changes that will boost your health AND help keep the weight off. Remember, it’s not where you’ve been, it’s where you’re going. So wherever you are in your weight loss journey, it’s okay. Maybe it’s time to take a step in a different direction. Do it – you’re worth it. We’ll be here with you along the way.