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from How I lost a Thousand Pounds by Rick and Cindy Palmacci

Chapter 4
Climbing the Mountain

* 4 *Climbing the MountainRULE NUMBER THREE:Don’t give up

I used My Fitness Pal (MFP) to plan my day from breakfast through nighttime snacks. I input my breakfast and decided by calories what to eat for lunch, and this helped me with dinner choices. By doing this, I could eat just about anything that I wanted. I adjusted my next meal to stay on my goal of 1200 calories. This program works but it’s only as good as the person who makes the entries.

My suggestion is to get yourself signed up. Make a specific time every day, preferably while getting ready for work, so you can plan out your day. If you expect your spouse to be cooking spaghetti and meatballs for dinner, adjust your morning and lunchtime meals accordingly. Likewise if you’re doing a working lunch—and expect to eat or drink more than usual—adjust the other meals in the same way. But I’m reminding you again, you need to be honest about what you eat. If you ‘cheat’ enter the information. You’re the only one who’ll see it.

Unless, as I suggested…

…you have a support group—spouse or whoever—to share the journey. They can be your sounding board when things aren’t going well, and your cheering squad when good things happen.

My Fitness Pal is an awesome tool. In addition, the program tracks calories burned and subtracts them from calories eaten. This gives you a net calorie count each day. Example—calories eaten: 1200, minus calories burned: 700, equals 500 net calories for the day. Here is where the program will tell you that you can eat 700 more calories to reach your total calorie goal for the day.

That is up to you to do or not. My goal was always to try for a minus calorie total.


calories eaten 1200


calories burned 700



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