MSfit Dieting & Tracking
We have accepted the challenge. There is a reason we our tracking our calories and hopefully by weighing or food to be as accurate as possible. The most accurate dietary intake helps give us information. How our body feels as a result is as equally important. We need to look inward to see if our habits can change for the better. Document as much as you can and try and determine if you feel better or worse with the changes you begin to make in your life.
Find or invest in a Bioimpedance Scale for weigh-in purposes.
Health is measured by more than just weight. Bioimpedance scales measure body fat, lean body mass, and even your heart rate. With multiple metrics tracked, you get a better picture of your health.
01
Weigh-In
We need our official weigh-in on Saturday the 1st of April. You may keep this weigh-in private if you would like. We will then take a subsequent weigh-in each remaining week in April on Sunday morning.
We will report our weight as +/- weekly in the "Fit App".
02
Daily Reporting
We need to stay accountable to each other as we adjust to our new daily habits. You my decide to share each meal or once daily. Journaling this process through words or photos is encouraged. We will use the "Fit App" under the Events tab. Select the April Weightloss Challenge whereby you will see About/Discussion. We will utilize the Discussion tab to share with each other.
03
Calorie Tracking
We should use this month to re-evaluate of daily food intake. Under estimation of food intake of 200 calories a day is just under a half pound a week. Try weighing your food exactly instead of scanning barcodes.
Suggested Food Tracking Apps
04
Let Pictures be your words.
Snaps of your meals, workout minutes (calories burned) or daily expenditures of calories/exercise would be helpful and go a long way into holding each other to our commitment. Try and document what you are eating. per meal or total calories and workout results. This visual information may be found helpful by other participants.
As with all challenges it is more mental than physical. Embrace the change as it is only temporary. You are in control.
Let's Go!
Individual Daily Challenges
Calorie-counting challenge
To lose weight, you need to burn more calories than you consume. Calorie-counting brings awareness to the number of calories you consume, as well as the types of food you mostly eat.
No dessert challenge
The post-dinner sweet tooth is fairly common, but it leads to consuming extra and unnecessary calories every day, causing steady weight gain over time. The no dessert challenge will help you overcome late-night snacking and find healthier habits to adopt after dinner.
No Alcohol challenge
Drinking too much alcohol can cause your blood pressure to rise over time. After 3-4 weeks of not drinking, your blood pressure will start to reduce. Reducing your blood pressure can be crucial as it can help to lessen the risk of health problems occurring in the future.
No eating out challenge
Restaurant meals are often large portions cooked with potentially unhealthy ingredients high in trans or saturated fats. It’s also a way to save money and learn how to prepare your own meals at home.
Daily 30-minute walk challenge
Walking has numerous health benefits, including weight loss, disease prevention, and improved mood. Walking at a moderate pace for 30 minutes daily can help you meet your daily physical activity goals.
No junk food challenge
Junk food is one of the biggest impediments to weight loss. Chips, ice cream, and fast food are high in calories but low in nutrients, meaning they cause weight gain without nutritional benefit.
Soda-free challenge
Sodas are heavy in empty calories and high in sugar, leading to weight gain. Drinking a soda every day can add roughly one pound of weight every two weeks. People who drink soda daily are more likely to develop visceral belly fat.
Push-up challenge
Resistance training helps build muscle strength while burning calories, leading to weight loss over time. The MSfit push-up (or Sit-Ups) challenge is 50 broken up any way you like daily for 30 days.
Black coffee challenge
Did you know that many coffee creamers contain hydrogenated oils, high-fructose corn syrup, and other unhealthy ingredients? Switching to black coffee is a small adjustment that can have a big impact on calorie intake.