7 Days to Never Need a Diet Again

The only scientifically validated way to shed fat over the long term

95% of people that lose weight on diets regain it and more within 1-5 years
Diets are fundamentally flawed because they fail to teach people how much energy they're consuming
When you learn how much energy is in each type of food you will never need a diet again
Nutrition scientist have lost weight eating only twinkies and eating only McDonalds by counting calories
Research shows every diet works when it restricts calories (energy) you consume
If you learn to count calories you can eat anything and diet successfully in the long run
Counting calories sets up good habits for life and after practice takes no time at all

Start to read the labels on the food you're eating - Look for calories per serving
Create an account at MyFitnessPal - It makes calorie counting a 5s job and is free
Each day enter your meal portions into MyFitnessPal
After 7 days you will begin to see how many calories (energy) are in each of the foods you consume
Determine how many calories you need to lose weight (See the tips section)
With your 7 days of calorie counting you now know how much energy you're eating vs burning
Some decide to continue counting calories while dieting - others find guestimation provides enough accuracy to continue losing weight
If you introduce a new food, learn to pay attention to the 'calorie density' in other words how much energy is in the serving you're eating (not the serving size on the label)
With time you'll begin to notice some foods keep you feeling full yet don't contain many calories (lean meats, vegetables etc) while others are incredibly dense in calories but don't really fill you up (sweets, full sugar soda etc).
This will help you develop sustainable habits - You can eat a lot of certain foods and less of others. The difference is you have the tools to determine how much of which food
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You can calculate your energy expenditure here
Your body uses a base amount of calories (BMR) which you add to with exercise - You can eat more if you move more
You can estimate calories burned with exercise here
If you're keen you can buy arm bands which measure calories you burn each day (BMR + Exercise)
If you want to shed weight aim to be around 600 calories under each day
Don't forget to count sauces and other condiments, they're quite calorie dense
You must count beverages
It will be difficult for a week but it will give you fantastic insight into problem areas

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