Ozeri ZK14-S Pronto Digital Multifunction Kitchen and Food Scale, Black

Proud of you! I definitely recommend getting a food scale. I was frustrated with seeing no results a month in even with tracking my macros and counting calories but the scale helped me realize I was definitely underestimating my cal intake. Since I started weighing everything 2 weeks ago I’ve finally started to see results and that has given me more motivation to stay on track. I use this one and it’s super cheap and easy Ozeri ZK14-S Pronto Digital... https://www.amazon.com/dp/B004164SRA?ref=ppx_pop_mob_ap_share

I can offer some advice, but keep in mind I'm just a rando on the internet. I've done a lot of research on the subject for my own personal goals, but don't take my word on things carte blanche. Instead, use me as a jumping-off point to research it all and come to your own conclusions. :)

• First thing to note is that keto is fine short term, but isn't a diet that is sustainable. It is geared towards people who are morbidly obese to help them shed weight quickly which allows them to begin sustainable diets and workouts. If you liked it use it, but take breaks or you might hurt yourself more than you help yourself.

• The second thing is OMAD and fasting and the rest aren't really necessary, they are simply tools that help people keep their daily calories in check. It is really hard to overeat when you only eat once a day (but not impossible, I ate a 3k calorie meal at McDonald's about a month ago!).

• Weight loss ultimately boils down to calories in, calories out. CICO. If you want to lose weight, that is what you should google search. You need to eat fewer calories than you expend daily. If you don't do this already, start counting calories. Buy a cheap food scale off Amazon, mine was 14 bucks. Here's a link to the one I have.

• Next, download the MyFitnessPal (MFP), or an alternative if you prefer. Something that will track your calories. You might look up your basic metabolic rate (BMR) and total daily energy expenditure (TDEE) if you want, there are calculators online for both, but check a few sites and get an average cause none are completely accurate. It is also not necessary since MFP will do it pretty accurately for you when you first set it up. Just good info to have in my opinion.

Now simply eat the number of calories MFP tells you to, and that's it! If you stick to it, you'll lose weight. The larger the deficit, the faster you will lose weight.

 

Now let's get into some finer details. The rest will be more info than you need if you follow what I wrote above you will lose weight. It's a math formula, just keep one side lower than the other and your weight will drop, barring any extremely rare and extremely serious medical conditions.

• Exercise isn't necessary to lose weight, you can sit on your couch all day and still lose weight. I've been losing 2 pounds a week for around a month, and haven't been doing jack shit besides watching Netflix and starving. I don't recommend an extreme diet cut like I'm doing (1000 calorie deficit), it isn't sustainable and it really sucks. Exercise does provide benefits though, so please do it if you have the energy for it. Having more muscle on your body will burn more calories, so the fitter you are, the more you can naturally eat without gaining weight. Exercise will also help your metabolism rate stay even, it tends to drop when you are dieting. Again, not necessary but definitely helpful to do.

• Food. Let's talk about what you eat. Carbs typically taste the best and are the worst for you. It doesn't matter what you eat, as long as you stay in your deficit, but carbs will leave you feeling hungry all day, which isn't fun and usually leads to people failing their diet. Protein is your best friend, it digests the slowest so you feel full longer. A lot of people recommend around 30% of your daily food be protein, but that's not feasible for everyone. At a minimum, get at least .8 grams of protein per kg of body weight. Ideally, you'd eat more though, since it's great for keeping you full and building muscle. I personally hit my protein goals (35% of diet) and let the carbs and fats do whatever they want each day. Some days are higher fat, some days are higher carb. All that matters is I eat enough protein and stay in a deficit.

• Finally, something you probably already know given your comment on water weight. Weigh yourself each day at the same time in the same state. The easiest is right when you wake up. Take a leak, maybe a poo, get as light as possible, and step on the scale. It will go up and down based on water retention and other things, but keep track in MFP and you should see a downward trend. Don't get discouraged if it goes up or doesn't move day by day, it is the weekly results that you should focus on.

Sorry that this got to be so long, but I hope there is a nugget or two of info that you can use in there. Good luck!! I believe you can do it :)

Yes, it's necessary. I'm also 5'1 and we do not have a lot of wiggle room. Since you haven't been seeing progress for over a month it's time to be even more meticulous. Try something new and buy a weigh scale. Nothing fancy. I have this one:

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=sr_1_7?dchild=1&keywords=food+scale&qid=1597719942&sr=8-7

Remember that besides the health benefits of IF, without a calorie deficit you're not going to see weightloss.

Good luck!

https://www.amazon.com/dp/B004164SRA/ref=cm_sw_r_apa_i_7WC0EbMKTWWJF

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA

There are a million variants of this one but I've had two for years and they are amazing for how cheap they are. :)

I weigh everything on my scale and then enter it in Cronometer. I don't use measuring cups, I only go by weight, not volume.

I have this one and it works perfectly! Ozeri ZK14-S Pronto Digital Multifunction Kitchen and Food Scale, 8.25, Black https://www.amazon.com/dp/B004164SRA/ref=cm_sw_r_cp_apa_i_0DwqEbY7Y2TXY

We’ve had this one for several years, and it’s great: https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=mp_s_a_1_5?dchild=1&keywords=food+scale&qid=1598580987&sr=8-5

mine was $15 on amazon and comes in plenty of colors

A food scale is the first thing I always recommend buying for new losers. Seriously, I CANNOT estimate or eyeball portions and weights worth a shit. Humans are just bad at this. And 99% of the time, new people who have never weighed their food will be in for a shock when they find out how much they actually are eating.

Weighing my food completely re-calibrated how I look at food and portions. I grew up eating horrifically large portion sizes, as encouraged by my parents (who didn't know better), which I didn't realize till I was an adult. I don't blame my parents for me being overweight, but they certainly set into me food habits that are SO hard to break. Weighing my food was the first step to breaking out of this and understanding how much food I WAS eating and how much I should be eating. It's seriously my #1 tool.

The downside is that when I started, I got a lot of snide comments from family and friends who thought that weighing food was obsessive and unhealthy (like eating 4x a normal portion isn't unhealthy and why most of my family is morbidly obese....) so that's something to expect, if you cook around others. Don't let it discourage you. It's simply a tool to keep you in check.

They are also really cheap. Pretty sure the scale I bought last year was like $8. I bought another this weekend and the price did go up to $15 for the model I bought before but that gives a rough range of what you can expect to spend for a cheap food scale. Just make sure it has a TARE function (godsend feature) and can easily switch between different measurements (ie ounces, grams, etc).

This is the scale I have but there are other options as well obviously

This is the one I have.

https://www.amazon.com/dp/B004164SRA/ref=cm_sw_r_cp_apa_i_QZklFbVSFK2E3

I use this one at my job and it’s very well and has lasted a good while. It really is a great investment, even more than crazy expensive running shoes, and is the only way to get accurate measures with food. You can save it for when you have more wiggle room in your budget but it is truly a better investment than some of the things you have mentiond, only $13

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=asc_df_B004164SRA/?tag=hyprod-20&linkCode=df0&hvadid=167142021489&hvpos=&hvnetw=g&hvrand=4777931160667436891&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9028256&hvtargid=pla-113282083020&psc=1

https://www.amazon.com/dp/B004164SRA/ref=cm_sw_r_cp_api_i_jyhZEbZ01437N

This is the one I have. Cheap. reliable. And somehow the batter has lasted 3 years 😂

It’s very easy to underestimate what we eat. And in reality we don’t really need that many calories in a day. Combine those two things and it’s shockingly simple to eat more than we need. Especially with so many non-vegetable foods being calorie dense.

The easiest solution, and probably the cheapest, is to track and weigh every single thing you consume.

You can get a decent food scale. This is the one I have and it’s under $10 on amazon.

The next thing I would use is MyFitnessPal - it’s a free app for Android and Apple, and there’s a website, it will help you keep track and set goals. There are other similar apps, find one you like.

After you get set up, try it for a week. Be totally honest with yourself. If you stick to it, you will lose weight. If you don’t lose weight, you’ll be able to see when you overate and hopefully be able to see and understand why.

Yeah I find that in most cases ml and grams are 1 to 1 but on a relatively cheap digital scale you can switch the units and forgo the guessing game. Edit: this is what I use: https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=mp_s_a_1_4?dchild=1&keywords=food+scale&qid=1587410828&sr=8-4 I think it was America’s test kitchen’s best budget option.

Trust a deficit. They work.

Exercise brings muscle microtears and repair/recovery that involves water retention. A recovering muscle is a swollen muscle.

It takes a few weeks to adjust to new exercise. When I switch up my routine I retain 4-6lbs often for a week or two while my body adjusts. If I'm on a deficit dropping 3-4 pounds I'd show a gain of 1-2lbs.

FYI - Food scales are less than $10. Essential to weight loss. You don't know if you are on a deficit unless you weigh food.

I have two of these (one at home, one at work), worked for 4+ years.

Ozeri Kitchen Food Scale https://www.amazon.com/dp/B004164SRA

These seem kind of complicating a simple thing! I just use a basic scale when I use it.

This one, I think, although there are prettier and more modern looking versions.

I've had this one for a few years now, and it's simple and lovely.

As far as a scale, I can't recommend this one highly enough. No association with the company. It's just I've had a few scales, and this one covers everything you need to do. Had it more than 4 years, no issues at all.

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA

https://www.amazon.com/dp/B004164SRA/ref=cm_sw_r_cp_apa_i_.y-4EbG3K6XFW

Yes. For dieting and cooking in general. I have no idea how people cook without a scale.

I have this super simple Ozeri one from Amazon that does everything I need and has held up for a few years now.

https://www.amazon.com/dp/B004164SRA/ref=cm_sw_r_cp_apa_i_tGnlFbW2A36CQ

I’ve had this one for years and frequently forget to turn it off. It’s survived many moves and has a good battery life, IMO!

Not hard at all. But you'll want to get a food scale, they're cheap and super useful. Now that I have one I use it constantly.

I got the Ozeri Pronto off Amazon

I’ve had this one for years and it’s still working well.

That’s just part of the scale OP is using! It’s the platform you place what you’re weighing on top of, kind of like the one on this food scale https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=zg_bs_678508011_3?_encoding=UTF8&psc=1&refRID=PWFCSNGR43EEMT3N8J6H

HIGHLY recommend a food scale, there are decent ones for $10 This one is similar to one I have and is < $10. I used mine in conjunction with free MyFitnessPal app to experiment with which recipes are healthy (well at least healthy-ish) but still filling and tasty.

After the first few weeks of fumbling around, it's actually been pretty painless - I can even work in a bit of chocolate and wine almost everyday.

I really recommend against trying to lose weight too fast with some painful and unsustainable rush plan, you're going to be doing this for years so don't torture yourself. I've been doing the 500 calorie deficit and it's bern pretty easy for me, I eat filling tasty meals that don't take huge effort or weird ingredients. I look at the graph and my weight and pants size has been steadily down for 9 months.

You can do this!

Something to keep in mind - I know that a lot of people talk about getting a good grinder, but don't underestimate how much a (literally any) scale will up your game. The difference between having the proper water ratio and big bob in the office chunking in 3 heaping scoops to a full carafe is wild.

There are better scales, but this $15 one has outperformed everything else I've bought that measures to a gram.

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=mp_s_a_1_3?dchild=1&keywords=ozeri%2Bfood%2Bscale&qid=1590355841&sprefix=oze&sr=8-3&th=1&psc=1

this is a good one with many colors!

I've been using this scale. It is also cheap but it has served me well.

First things first, definitely suggest investing in a food scale! Once I bought one I realized how inaccurate my food proportions actually were but I bought one off of amazon for around $15 and it makes me feel much better about my proportions - https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=sr_1_7?dchild=1&keywords=food+scale&qid=1591800262&sr=8-7

As for the questions...

1. Try to get a good balance of carbs, fats, and protein. I use My Fitness Pal because it both counts calories and macros and alerts you when you go over a specific macro. For me personally, I stick to a higher protein intake because protein is said to keep you fuller longer (not sure how accurate that is) and keeping high protein prevents your calorie deficit from breaking down your muscle instead of fat
2. As long as you truthfully keep track of those occasional treats you don't need to worry about it kicking your progress! Just make sure you still keep within your calorie restriction and macros if you're keeping an eye on them. Also take into account that those calories won't be as filling as others that carry the same calorie count so try not to binge on them otherwise you'll go hungry
3. Breakfast I like to eat something filing and sweet to kick my cravings so I usually go for either greek yogurt or oatmeal with fruit and granola on top. Lunch I usually eat something lighter like turkey roll ups or a tuna sandwich. Between lunch and dinner I sometimes have a snack like fruit or vegetables (or sometimes chips if I really want). Then for dinner I eat a protein based meal like chicken, salmon or steak with vegetables on the side and rice if my calories and macros allow
4. I'll be honest, I've been doing this for almost two months and looking in the mirror I still don't see results. Yet when I look at the scale and look at progression photos I took, I see a difference. I don't exactly know how long it'll take for you to see results because as you said it varies per person, but the best advice I can give is to use as many resources as you can to measure progress because it may show up one way but not the other (i.e. progress photos, weight tracking, waist measurements, etc.)

Hopefully this helped and if you need any advice feel free to message me, good luck on your journey!

A lot already mentioned here, but I will list it out as when I was beginning I wanted to know what was considered most important to least in getting that great cup of joe.

• Biggest delta is going to be better coffee and grind when you brew. Buy local roaster if you have one, get a light to medium roast maybe one they recommend. But if it's fresh (roasted within the last ~1 month) and you grind it when you brew that will make a huge difference
• Hugely important and almost not a delta, just necessary IMO to making good coffee is a scale. They're like $15 (don't need anything fancy, I have this one) and you'll find yourself using it all the time around the kitchen once you have it.
• Next most important is a decent grinder. Don't waste your time and get a blade grinder, i thought i could limp along with that but it's more hassle to try to make it work than it's worth. Cheapest option is a hand grinder recommended in the wiki's you can get a decent one in the realm of $40-60, but if you want motorized I bought a Capresso Infinity that I think does a fine job at an entry level for ~$90
• Next biggest delta is the water. I wouldn't dive into water chemistry and specific recipes (unless you enjoy that nerdiness and you want to :D), just make sure it's not super hard water and you like to drink it. If it's reasonably soft in your home, just use that. Otherwise getting better water like a filtered water or something like that at the store helps immensely.
• As weird as it seems, the brewing method IMO is the least delta. You should DEFINITELY upgrade from a drip coffee maker, but the way you want to go is 100% flexible and it just is different great flavors of the same beverage. I started with a pour-over and/or chemex which is relatively cheap but with that I would pick up a goose-neck kettle to use it effectively. I have tried aeropress which is very cheap and does not need a fancy kettle. There's french press which is reasonable priced if you look around and also doesn't need a fancy kettle. There's other great brewers beyond those but if you get the first few bullets I have made amazing cups of coffee from all of the above ways to brew.

Hope that helps!

Ozeri ZK14-S Pronto Digital Multifunction Kitchen and Food Scale, Black https://www.amazon.com/dp/B004164SRA/ref=cm_sw_r_cp_api_fabt1_LQ1TFbBT7XRA0

Also

GreaterGoods Digital Food Kitchen Scale, Multifunction Scale Measures in Grams and Ounces (Ash Grey) https://www.amazon.com/dp/B01JTDG084/ref=cm_sw_r_cp_api_fabt1_zT1TFbW3SD997

I have both and I also have another more expensive one that I bought from a kitchen supply store, but it’s bulky and so is the first one I posted. I really like the second one because it fits in my junk drawer. Also for the price it doesn’t feel cheap.

I have had this one for about a year: https://www.amazon.com/gp/product/B004164SRA/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

It's worked great and I would recommend it.

I've had this scale for years:

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=sr_1_8?dchild=1&keywords=food+scale&pd_rd_r=d767a0d6-029d-4b32-8d0d-e0cb5315378c&pd_rd_w=I5v4O&pd_rd_wg=0PxYF&pf_rd_p=0ec05f25-9534-48fe-9c3e-40b89957230e&pf_rd_r=2NYPAJPV0Y7AM4709DWE&qid=1604723255&sr=8-8

It's not sexy, cool, or hip...but it's been reliable and I am making the best coffee of my life with it. I keep thinking I need a fancier scale, but have no need.

I've had this one for 10 years. Use it daily to measure out me coffee beans, and also to measure out my flour. Still going strong. $12.

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=sr_1_8?keywords=digital+scale&qid=1583932298&s=home-garden&sr=1-8

I have had this scale for a long time, it has treated me well. I use it almost daily for coffee and meal prep. It's pretty cheap too: Amazon

Makes sense :)

&#x200B;

I think one of the tough things about this whole losing weight business is realizing you can gain/maintain a high weight while eating non-insane portions of really good for you foods. A lot of foods that are very NUTRITIONALLY dense are also very CALORICALLY dense, so while a little can help you get vitamins, it is very, very easy to eat enough of them to gain weight. You don't have to be one of those people constantly going through the McDonalds drivethrough to be overshooting your caloric needs - healthy nuts and seeds, lean meats, all can be easy to overdo.

&#x200B;

I was in a pretty similar position before I lost weight, I think. I wasn't someone who ate a ton of junk food or was constantly downing soda. I just overdid it on some stuff without realizing. I really recommend a food scale - I got mine years ago and it was only about ten bucks. Still functioning perfectly. [Link here.](https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=sr_1_5?dchild=1&keywords=food+scale&qid=1590390237&sr=8-5) Why not give it a shot? Weigh stuff out for a week, see what you find. It's cheap, it's simple, and it could be the key to figuring out what's been stopping you from dropping the weight. (Plus, it will forever save you from washing another measuring spoon).

I'm gonna offer a couple recommendations that I haven't seen offered to you yet. I by no means want to spend your money, but I feel these following items are very beneficial to your journey.

https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259

This is a great begining to understanding the history of obesity. I feel a lot of this information, and from his other books help provide context to why carbs are not necessary, and to help with the inevitable conversations people are going to want to pursue with you about how carbs are "heart healthy" and how your brain needs carbs. In a nutshell, america chose to follow lobbyist and corporations in deciding what a healthy diet is, and not actual science.

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA

You will be absolutely shocked at just how much you have been over eating by not following recommend portions and by weighing serving sizes. As you progress through ketosis you will realize at just how much you have been over eating your entire life. The money you save by portioning out correct serving sizes can be used to start custodial accounts for your children that will make r/personfinance proud.

https://www.amazon.com/RENPHO-Bluetooth-Bathroom-Composition-Smartphone/dp/B01N1UX8RW

Weigh yourself everyday, particularly in the morning after using the restroom and before drinking any fluids. You will see progress on the scale much faster then progress on your body. Seeing results boost confidence, and increases motivation. The scale offers many more features then just weight, and can be used my multiple family members.

https://www.ruled.me/keto-calculator/

When you get your scale, you will be able to accurately provide the information asked by this website, and get your macros based on your goals and body composition.

Couple anecdotal experiences from myself that may help you.

Keto chow is great, I love it, but I think it's best as a meal replacement for things like packing a lunch for work or needing something on the go to avoid the temptations of a drive through meal.

I've never personally tried 3 meals of keto chow a day for an extended period of time, but I highly recommend focusing cooking healthy, keto friendly meals in your own kitchen. There are tons of resources on recipes. Use your new food scale and really learn how to read a nutritional label, it really adds to the experience.

Drink water, and drink a ton of it. If you hit a plateau and stall with weight lose, keep going, and increase your water intake more. I try to drink a bottle right before bed, and right after I weigh myself in the morning before drinking coffee. After you transition your body will begin to grave water naturally and will start to be easier to turn away sugary drinks.

The goal of keto is reduced carbs below 20 grams per day. Their will be no good time to avoid carbs throughout the year. Co workers bring donuts and homemade deserts, holidays and birthdays, temptations are endless, by no means is keto a prison sentence. If you fall off the wagon, get back on, just remember falling off delays your goals.

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=mp_s_a_1_3?adgrpid=58906766554&hvadid=409963435816&hvdev=m&hvlocphy=9011821&hvnetw=g&hvpos=1t1&hvqmt=e&hvrand=5136084319288948402&hvtargid=kwd-17390179957&hydadcr=13575_11413842&keywords=ozeri+scale&qid=1578577088&sr=8-3

https://www.amazon.com/RENPHO-Bluetooth-Bathroom-Composition-Smartphone/dp/B01N1UX8RW/ref=mp_s_a_1_3?keywords=renpho+bluetooth+smart+scale&qid=1578577123&sprefix=renpho&sr=8-3

The scales I have.

She definitely needs a grinder. Blade is better than nothing but there's a big difference between burr and blade grinders and burr is better. Not sure about your budget but burr grinders also tend to be pricey, you can get a hand cranked one for not too terrible a price though. I have this one;

https://www.amazon.com/Hario-Ceramic-Coffee-Mill-Mini-Slim/dp/B01GPMH590/ref=sr_1_6?dchild=1&keywords=burr+grinder+manual&qid=1606922404&sr=8-6

It's been great, and that way she can decide if she wants to put more money in it later.

I'm a big fan of chemex for a pour over setup. But there are other options here also. I think pour over produces better coffee than french press as well, but that's more of personal preference than anything else.

I'd recommend getting a digital kitchen scale also. If you want consistent coffee, measuring it consistently is important. I've got this one and it's been great.

https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=sr_1_9?dchild=1&keywords=kitchen+scale&qid=1606922662&sr=8-9

Different roasts and beans and such are slightly different in size and shape. So one scoop of one roast doesn't equate to one scoop of another. Grams tend to get you more consistent.

Good luck! I hope she likes her gifts!

Sure! https://www.amazon.com/gp/product/B004164SRA It's accurate, small, and really easy to use. And for the just under $14 total price it comes with batteries.

I use this one

ozeri scale

I've used this for years and it works perfectly:

https://www.amazon.com/dp/B004164SRA/

OP, what are you goals here? are you looking to tone up or loose weight? how is your food plan? do you do cardio?

&#x200B;

As other posters have eluded, it all starts in the kitchen. You need to be on a consistent food plan -- meaning marco-nutrient intake -- to see real results week over week. Think of it like an experiment if you have like 50 variables and they're all going in different directions it will be hard to determine where you go wrong or right.

1. Set your goal. Target look, Body Fat, Weight, etc...
2. Choose a day for your checkin - say Mondays
3. Get your Total Daily Energy Expenditure from -- https://tdeecalculator.net/ . Use the cutting calories to start with.
4. Get a good food scale - like this one
5. Using an app like MyFitnessPal (I use MyMacros+) create a template food program. IT DOES NOT HAVE TO BE CHICKEN AND RICE... infact, you should put in whatever food you like. Don't listen to anyone who says stay away from sugar to loose weight... it's just nonsense - a calorie is a calorie. Sugars have a high Calorie / Volume index whereas Potatoes have a very low Calorie / Volume index... meaning you can eat much more VOLUME of potatoes compared to sugar... but it's still carbs - so long as you count
6. Track your weight every single day, take the average for every week and track your weekly average (sounds like you're doing this) on Monday
7. Take pictures of your body every Monday
8. Take measurements of your waist and hips every Monday - track the difference week over week
9. Exercise as you like and focus on going hard and getting strong. don't think of exercise as a way to burn off extra calories, but rather to get strong using the ones you're already eating.
10. Please always eat lots of carbs before and after your workout. Keep fats away from your workout.
11. Use cardio as a tool if you've stalled (more later) to push to loose more weight
12. Be as consistent as you can!! remember this is an experiment and hold yourself accountable.

&#x200B;

WHEN YOU STALL - which you will, you'll need to do things

1. Subtract a bit more food
2. Add a bit more cardio

&#x200B;

Best of luck!

My preferred method is CICO (Calories In / Calories Out). Eating less calories than you burn every day. Here's how to do it:

1.) We gotta find out how much you burn every day. Your body burns a certain amount of calories just by being alive. Sitting in a chair and staring at the wall all day, this is how many calories your body will burn. It is called your BMR, or Basal Metabaolic Rate. You will also burn additional calories from activity. Add these additional calories to your BMR and you have your TDEE, or Total Daily Energy Expenditure Calculate that here . On the results table, pick the activity level that best represents your day to day. Boom. That's your TDEE.

2.) Set your calorie goal. If you eat under your TDEE every day, you will lose weight, as you are burning more calories than you are consuming. There are 3500 calories in 1lb of fat. If you eat 500 calories under your TDEE for 7 days, you will lose about 1 lb of fat on average. I'm doing a 1000 calorie deficit currently, shooting for about 2 lbs a week. So set your goal by this formula: Your TDEE (from step 1) - [Your Target Deficit].

3.) Download the myfitnesspal app. Set your starting weight, and set your daily calorie goal (from step 2). Get a food scale. Log everything you put in your gob.

4.) Keep your calories under that goal you've set every day.

And there ya go, that's CICO in a nutshell. It's easy to understand, but hard to follow through. You're gonna be hungry, but I promise it gets better as days go by. The cravings start dying down, the scale starts moving in a happy direction, etc. You can do this.

The Joy of Cooking is a classic in the US for a reason, but if I were going to recommend just one book to a starter today I'd go with How To Cook Everything by Mark Bittman. Bittman is more up to date for an American kitchen than JoC, and is simply more approachable than Jacques & Julia (though I dearly love them both).

There are a couple of cheap tools that will make learning to cook feel a lot more doable. A $10 digital thermometer is essential for new and experienced cooks alike. A low-end food scale opens up a whole world of recipes that list measurements by weight. Finally a decent chef's knife will let you handle basically any ingredient you come across that doesn't require a bone saw.

With those three tools and a good all-in-one book like Bittman's, plus the internet, you'll be off to a strong start.

If you're looking for a cheap one, this one is great and it's only about $15 US: https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA/ref=sxin_4_ac_d_pm?ac_md=1-0-VW5kZXIgJDIw-ac_d_pm&cv_ct_cx=digital+kitchen+scale&keywords=digital+kitchen+scale&pd_rd_i=B004164SRA&pd_rd_r=47ae795c-6877-410b-9068-52aa0dfd7fe7&pd_rd_w=kYJYT&pd_rd_wg=gXrJC&pf_rd_p=516e6e17-ed95-417b-b7a4-ad2c7b9cbae3&pf_rd_r=S4HS8P1QRE262EBXS4Z1&psc=1&qid=1583930880.

&#x200B;

If you're willing to spend more though (around $50), I'd highly recommend this OXO one: https://www.amazon.com/OXO-Grips-Stainless-Pull-Out-Display/dp/B079D9B82W/ref=sr_1_4?keywords=oxo+digital+kitchen+scale&qid=1583931035&s=home-garden&sr=1-4

&#x200B;

I had the cheap one for about 5 years with no issues, but recently upgraded to the OXO one, which I think is well worth it. It's slightly bigger and has a pull-out display, so it's just easier to use.

Bottles

I prefer to use 32oz. Nalgenes for their durability and wide-mouth as it makes it easier to clean.

I recommend having four bottles if you're doing two meals so you're not stressing about cleaning out your other bottles for the next day's meals.

-- Other Tools

I used these splash guards to make drinking out of them easier.

I've tried blender balls in my nalgene and the shaker that comes with the starter kit and I can never get all the lumps out so that's why I prefer to use a blender.

A scale really helps make sure you measure the right amount of powder.

-- Recommendations

My routine the night before would be as follows: I mix up two batches of Keto Chow in my blender, pour them into two nalgenes, and then store in fridge overnight. Put my dirty nalgenes in the dishwasher and go to bed.

Then I bring them to work/wherever in a cooler/bag. I store one in a fridge at work and sip on one throughout the day until I'm done with it. When I've finished one bottle I'll give it a quick rinse and switch it for the full one in the fridge.

Rinse, repeat.

-- Preferences

I personally prefer using HWC (Heavy Whipping Cream), I'll buy two quart containers at it at Walmart in one go.

As far as flavors go, it's really hard to go wrong with any of them to be perfectly honest. My top picks though are:

• Chocolate Peanut Butter (of course)
• Banana
• Orange Cream
• Vanilla (to pair with sugar-free Torani Syrups)

-- Final Note

By the way, Chris and the rest of the Keto Chow team are really great people. If you have any difficulties with Keto Chow they will be sure to help you out. Their customer support is superb.

Other than that, let me know if you have any other questions!