Time for Day 7 of the 30-Day Weight Loss-athon. Today’s 10 minutes could pay enormous diet dividends.

If you’re new you might want to check out these posts:

Read the steps below first, then take 10 minutes to complete them.

Move fast, act quickly and stop over-thinking. Ready?

What You Need:

  • Paper
  • Pen
  • Calorie counter book, website or app.

Step 1

Calorie counts – useful info, or source of major [cue Psycho shower-scene music] obsessiveness? Depends on how you use them.

One of the reasons my programs works so well for people is that they’re strategic. You make small sacrifices for large benefits.

An excellent way to identify such power-packed mini-sacrifices is to find out what your everyday food costs in calories. You may find there are things you care little for that contain 74 fatillion calories. You’d probably want to know what they are, right?

I’m not going to ask you to count calories, which many people find time-consuming, boring, and obsessive. But I will ask you to learn the rough calorie value of only certain foods – those foods you eat regularly.

Let’s start by making a list of the foods you usually eat. Include your usual breakfasts, lunches, dinners snacks and drinks. No need to be exhaustive – just list the items that come to mind.

Step 2

Next, use an online calorie counter, app or calorie book to look up the calorie values of your main foods. (If you have a favorite calorie counter, feel free to share it in your comment on this post.)

Make a note of the calorie value beside each item on your list from Step 1.

This exercise is very useful – it gives you a good sense of the relative calorie values of certain foods. Knowledge is power! But we have to act on that knowledge, right?

Step 3

What are we going to do with what we’ve learned about the calorie values of your food?

We’re going to look for smart ways you can eat fewer calories without feeling deprived.

For instance:

  • Surprised that mud cake contains many more calories than other desserts you enjoy as much or more? Then you might decide to swap your slice for a lower-calorie alternative.
  • Surprised that vegetables contain so few calories? Then you may choose to add more of them to your lunchtime sandwiches and evening meals so you feel more full.

Whatever you learned, look for ways to tweak your eating regime so you get calorie benefits without depriving yourself of the foods you most love.

Step 4

Update your diet tweaks from Day 4, as well as any post-its or reminders you’ve created to help you.

Check in!

And you’re done!

Be sure to leave your comment below to check in and stay accountable. If you’re reading this by email or in a reader then please click here to leave your comment.

See you tomorrow!