Day 8
This week you’ll be focusing on setting a daily calorie goal that’s right for you, and eating within that goal.
Today’s Mission
Here’s a list of today’s assignments. You’ll find more details down below!
- Track your progress by weighing in or using whichever method you’re using for tracking your progress. Do your best to weigh in (or measure) under the same circumstances.
- Set your daily calorie goal.
- Track the calories you eat today, paying particular attention to calories eaten vs. daily calorie goal. Listen to your body! If you’re hungry but have already reached your daily calorie goal, then you need eat more and raise your calorie goal.
- Read Calorie Cutting 101 for tips and strategies on how to cut calories.
- Come on over to Facebook, Twitter or Google + for support (or use the comments down below).
- Fill out the Daily Habits Awareness Sheet for Week 2 at the end of the day.
Choose Your Daily Calorie Goal
Today, you’ll choose a daily calorie goal that will create a safe and healthy calorie deficit for you. This daily calorie goal is different for everybody and it’s a goal that will change over time.
You can choose a daily calorie goal in two ways:
1) Use the calorie deficit calculator within the tracker. It uses a formula that calculates the amount of calories your body burns in a day and then gives you several daily calorie goals to create a calorie deficit that’s right for you.
Log in to the tracker and go to Goals -> Calorie Goal to use the calorie deficit calculator and set a daily calorie goal.
2) Using your End of Week 1 Review worksheet, analyze the calories you ate on a daily basis. You can take an average amount of daily calories that you ate last week and, if you believe you were overeating, subtract a percentage from that average amount.
Example:
Average amount of calories eaten last week: 2300 a day
Subtract: 20%
Daily Calorie Goal: 1840 calories
Before you set your daily calorie goal, there’s an important point I want to make. When it comes to creating a calorie deficit and setting a daily calorie goal, don’t go too low. This is critical. Your body needs a certain amount of calories to function properly. The rule of thumb is: for women, don’t go under 1200 calories a day. For men, don’t go below 1800 calories a day.
Calorie Cutting 101
Once you set your daily calorie goal, compare that amount to the amount of calories you ate on a daily basis last week. Did you go over? If so, then you need to cut calories. Log in to the tracker and read Calorie Cutting 101 for tips and strategies to cut calories.
Weight Loss Excuse Buster of the Day
Your Excuse: I Don’t Feel Attractive at This Weight
Share Your Experience
What’s your daily calorie goal for this week? How will you be cutting the extra calories you’ve been eating?
Missed a Day? Check out the links down below. Sign Up Here for Daily Emails!
Week 1
Prep Day | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
Week 2
Week 2 Prep | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14
Week 3
Week 3 Prep | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21
Week 4
Week 4 Prep | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 | Graduation Day - Beyond the Boot Camp