Weight Loss “Tools Of The Trade”

January 24, 2014 Eric Soderlund

Every job is made easier with the right tools, or “Tools of the Trade”. A carpenter have saws and hammers, lawyers use books and doctors use mystic powers. Just kidding. The same is true when you are trying to lose weight. For weight loss, tools of the trade are items that will make your fitness journey easier and educate you as you go. And the knowledge gained by using them will allow you to continue your healthy lifestyle anywhere and any time.

Logging App

Logging your food is a critical part of weight loss. Especially for the first 3 months. There are many apps out there that make it easy to log food and track calories and nutrients. Our TruChoice App even lets you scan barcodes and automatically adds the food to your log and grocery lists. Of course you can go old school and write things down. But then you need to look up the calories.  I could write and entire blog on why you should log. Oh yah, I did. 5 Reasons to Log Your Food.

Measuring Cups and Spoons:

One of the biggest problems people have is portion control. By measuring your foods and condiments such as salad dressing, you will learn what a portion looks like and use less. This can be a few hundred calories a day. Look up what a serving size is of whatever you are eating and measure it out before you dig-in. If you are eating pretzels for instance, measure out the serving and put that into a bowl. Then put away the bag. If you want more, repeat the process. This will make you mindful of the calories consumed and enable you to log the food.

Digital Scale

Same concept as measuring spoons. What does 1oz of grated cheese look like? Or 3oz of chicken breast? What does 4oz of thick cut meat look like compared to a thinly cut piece? Weighing your food will keep portions in control and more importantly, educate you as to what a portion is. This will allow you to estimate portions when you are eating out or at a friends house. Which will allow you to accurately log it.

You’re not going to measure and weigh your food forever. I recommend 3 months. At the end of that time you will know what a serving of most foods looks like no matter how it is served or how big or small the plate is. I still pull out the scale from time to time to make sure my skill stays sharp.

Water Bottle

Most of us are constantly dehydrated. At some point we decided that if it’s not loaded with High Fructose Corn Syrup, food coloring or fermented, we don’t like it. Water is critical to all of your bodily functions. Get yourself a water bottle and keep it with you. This will remind you to drink up. Here are 6 reasons to do so!

Logging, measuring and hydrating are critical aspects of weight loss. If you over calculate the equivalent of 2oz of steak, 1 Tbl spoon of salad dressing, ¼ cup of rice and two oz of wine per day, that equates to ¾ of a pound per week or nearly 40 pounds a year!!! Yah, 3 exclamation points.

You won’t need these tools forever, but use them for at least 3 months. They will help you perform the tasks to achieve your weight loss goals, establish a mindset and create good habits. And if you can do that, weight will no longer be a concern. 

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