If fat loss is your main fitness goal, keeping a diet journal is a must. If anything, it will dramatically raise your awareness of what you are actually eating on a daily basis.

Here are three more specific ways keeping a diet journal will speed up your fat loss efforts:

1. You’re probably not eating as ‘good’ as you think you are

There’s no better exercise than keeping a diet journal to expose your eating habits for what they actually are. For example, you could easily:

• Be eating more processed carbs and crap than you think you are
• Not drinking as much water as you think you are
• Eating out more than you think you are
• Eating less fruits and veggies than you think you are

Write down what you’re eating for a few days and, if you’re honest with yourself, you’ll know exactly where you’re at. Because you’re probably not eating as good as you think you are:)

2. You’ll get a ‘bird’s eye’ view of your true eating patterns – and can more easily identify obstacles in reaching your goals

A lot of folks have just a handful of obstacles that keep them from reaching their goals. Maybe you sabotage yourself at night by snacking on crap. Maybe you have trouble eating much of anything early in the day – and end up making bad choices later in the day. Maybe it’s a convenience issue – you have a busy schedule, and planning ahead is your big challenge.

3. You’re probably underestimating portion sizes

There’s simply no way you know what ‘correct’ portion sizes are unless you measure them periodically. For example:

• Do you know what one tbsp of cream and/or sugar looks like?
• Do you actually know by ‘eyeballing it’ how much is three oz of deli turkey is?
• How much wine do you pour yourself when you have a glass?

Over the course of the days, weeks, and months, bigger-than-necessary portion sizes can add up… and keep you from reaching your fat loss goals.

Keeping a diet journal will, without a doubt, help you reach your fat loss goals faster. You’re probably not eating as good as you think you are, you likely don’t know your true eating patterns, and you’re probably underestimating portion sizes. Your diet Journal will help you correct these problems and get you on the fast track to reaching your fitness goals. Start keeping one today and see your progress accelerate!

PS – Spots in our program are filling fast for the Fall! If you’ve been thinking about giving FVT a try, reach out using the contact form linked here ASAP: https://www.emailmeform.com/builder/form/705723

When trying to eat healthy and/or when trying to get and stay as lean as possible, making your own food is typically the best option. Ifyou have to occasionally eat on the run however, Subway can be a decent choice. Though Subway is commonly thought of as one of the “healthiest” fast-food chains, that doesn’t mean every pick on the menu is a winner. Here are three items on the Subway menu to look at next time you’re trying to eat healthy while eating out:

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Rotisserie Style Chicken Salad
300 cal / 18g fat / 12g carb / 24g pro

Calculated with banana peppers, black olives, cucumbers, green peppers, jalapenos, lettuce, spinach, red onions & tomatoes
Dressing: vinegar & oil

6” Sub: Egg & Cheese
340 cal / 10g fat / 46g carb / 17g pro

Calculated on Parmesan Oregano bread with banana peppers, black olives, green peppers, jalapenos,
spinach, red onions & tomatoes
No Dressing

6” Sub: Veggie Delite
210 cal / 1.5g fat / 40g carb / 10g pro

Calculated on Sourdough bread with cucumbers, green peppers, lettuce, red onions & tomatoes
No Dressing

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Making your own food is almost always the best way to go if you are really trying to dial in your diet. But if you’re on the run, Subway can be a decent option. However, you can quickly run into trouble if you assume every offering at the Subway is good for you. Pick one of the items in today’s article for a better, healthier choice!

– Forest and the FVT Team

Frankly, eating at McDonalds is NOT ideal if you’re trying to lose fat, stay trim, and prioritize your health. BUT – I also know that people are going to grab fast food from time to time. If you’re going to eat at McDonald’s, here are three choices that aren’t as bad as the rest:

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1 – Whole Egg – Round or Scrambled

70 cal / 4.5 g fat / 1g carb / 7g protein

Ask for salt & pepper packets, as well as hot sauce!

2 – Pico Guacamole with Artisan Grilled Chicken

420 cal /  12g fat / 39g carb /  38g protein

Order on sesame seed bun, skip the buttermilk ranch sauce.

3 – Southwest Grilled Chicken Salad

350 cal /  12g fat /  27g carb  /  37g protein

Surprisingly low in calories and high in protein!

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Fast food should not be your number one choice if getting and staying at a healthy weight is your goal. However, if you’re going to grab and go every once and a while, there are typically some decent meal choices that can get you by. I hope these three (semi) healthy McDonald’s picks help you stay on track with your fitness program!

– Forest and the FVT Team