Hey Ladies! I’m happy to announce our September 2013 Challenge. We will commit to writing down what we eat and drink Everyday, every meal in September. I’m calling it the “Write What You Bite” Challenge…but of course we will keep track of what we drink because it’s so common that people drink their excess calories.
So, what do you need to do to join the challenge? It’s simple…
- Decide how you will track your eating habits. You can use good old pen and paper or you could use a website or mobile app.
- Record everything you eat or drink. You can also record the nutrition information if you want to understand how many calories, fats, sugars and carbs you are eating each day. Most of the online tools and apps do this for you.You can use a site like calorieking.com if you want to look up values yourself and add them to your paper journal. There are also calorie guides you can purchase at bookstores so that you know the nutritional values of some of your favorite foods when eating out.
- Try to get in all your meals by 8pm if your schedule allows
- Check-in with Yourself Each Day!! – After your last meal of the day, take time to reflect on the following 4 questions and note them in a notebook or a file on your computer with the day’s date.
- How do I feel about what I ate today? Happy? A sense of achievement? Sad? Discouraged?
- Did I do any emotional eating today? What caused me to want to eat out of emotions rather than hunger?
- What foods do I need to stop eating? (if you are on track with your goals the answer may be none.)
- What can I do tomorrow to ensure that I eat the most healthy food possible?
9/3: BONUS CHALLENGE: By popular demand, I’ve posted a suggested exercise routine for September.
Resources for tracking your eating (most are free):
I highly suggest that you join Black Women Losing Weight’s My Fitness Pal group if you are a MFP user. You can connect there with other BWLW members and chat.
During the September Challenge, I will post 4 weeks of free meal plans with shopping lists and recipes for you to use (4 weeks regular and 4 weeks of vegetarian meals). I know that we all like different foods and have different needs (some medical), so some will love the plans and some won’t. My goal is that you have some examples of what your daily eating could look like. I’ll also include healthy recipe links within the meal plans so that you have new things to try that you may not have thought of. The calorie range of these meals is around 1600-1750 because I’m assuming that you are doing regular exercise to lose weight. Please adjust the plans to your personal needs as you see fit.
Free Meal Plans – We will post 4 weeks of plans.
4 weeks of Clean Eating and 4 Weeks of Vegetarian Meals.
I also suggest that you check out these great meal plan resources
- eMeals provides monthly meal plans that are available for 50 different eating styles, like Low Carb, Vegetarian, Slow Cooker Meals and of course Clean Eating.
- Free meal planning site is eatthismuch.com.
- Eating Well has a lot of great meal plans with different amounts of calories
- Good Housekeeping’s 1300 calorie meal plans (this is for those asking about 1200 calorie plans)
- 4 healthy plans from WebMD
- The Gracious Pantry has great free clean eating meal plans
- 100 Days of Real Food’s plans
Goal for the Month: To be honest about what we are eating and how that food is helping or hurting our weight and wellness goals. You can’t out exercise a bad diet! Eating right is key.