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Ok, so you’ve decided to take the first step of taking back your life and Health!  So what now????  Where do I even start weight loss???  Well first, sign up for my newsletter.  You will receive weekly nutrition and fitness tips, recipes, ideas, etc.  Second, and this is completely optional, sign up for my nutrition and exercise program designed specifically for your fitness level designed by me.https://thefitnessmink.com/store/  I will help you get started, hold you accountable and cheer you the entire way!!  But if you don’t need the custom program, no worries.  You will get plenty of info, ideas and suggestions from my blog and newsletters.

So the next step to start weight loss is to come up a plan. Start keeping a food diary.  For at least 4-5 days and I want you to write down everything you eat, how much and at what times. Here is a great one that you can carry with you. https://amzn.to/3fkLM9i Include drinks as well and approximately how much during the day.  You can use any food calculator online to get an idea of the number of calories you’ve consumed each day.  Most people have no idea how much or how little they actually eat.  Some will find they are definitely overeating.  Some will find out that they actually do not eat enough!  Wait, I know what you are thinking, “I thought eating less was better for weight loss!”  Yes and no.

To figure out how many calories your body requires just to live, you will calculate your BMR or your Basal Metabolic Rate.  Again, you can google the calculator and find the calories to start weight loss.  Or if you feel like doing some math then here you go:  66+(13.8 x wt in kg) / (5 x ht in cm) – (6.8 x age in years)   That will give you the number of calories you should consume to live day to day.  Check out my next blog that teaches you what to do next!

start weight loss - fruit and vegetables are great for weight loss

I would also recommend you purchase a scale which will help track your progress.  I found a awesome one that tracks BMI, lean muscle mass, body fat, etc.  You can get it here https://www.dpbolvw.net/click-100256369-14369141

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