My weeks are typically bookended by gluttonous weekends. That said, I am most easily able to get myself back on track during the week with a little help from livestrong.com. For those of you who are unfamiliar, livestrong allows you to set up a profile with your height, weight, age, daily activity level, and weightloss goals. With that information, livestrong recommends caloric, as well as protein, carb, sodium, sugar, and fat, intake. Once set up, you simply log on each day and track your food and your fitness. At the end of the day, livestrong will provide a breakdown of the areas of your diet that could use adjustment -- for example, after finding my sugar intake over budget every day I started cutting out my morning glass of orange juice and substituting my afternoon yogurt with a piece of fruit.
Beware: it is not full proof. For example I sometimes find myself consuming empty calories in the evening because I ended up a few hundred calories under my daily "budget" after dinner. That being said, livestrong has helped me gain a sense of the calories and nutritional info associated with my favorite foods, which has generally helped me tend toward smarter choices on a day-to-day basis.
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