How was Day 1? Did you find it challenging? Calorie counting is a lot of work — at first. It gets easier as you go along. Trust me, it really does.
Here’s a list of today’s assignments. You’ll find more details down below!
- Track the calories you eat without modifying your eating habits.
- Read How Many Calories Do I Burn in A Day to learn more about ‘calories out’ (calories burned).
- Learn about your Basal Metabolic Rate (BMR).
- Set your ‘occupation level’ in the tracker.
- Fill out your Daily Habits Awareness sheet at the end of the day.
Calories Out (Calories Burned)
We’re going to talk a little bit about calories OUT today. This boot camp focuses more on the calories in (the calories you eat) but it’s important to understand how your body burns calories, too.
You can read more about how your body burns calories here: How Many Calories Do I Burn in A Day.
BMR (Basal Metabolic Rate)
When you log in to the FitWatch Calorie Tracker, you’ll see your estimated BMR (Basal Metabolic Rate) on the main tracker page (left-hand side). Your BMR is the estimated minimum amount of energy your body burns in 24 hours while at rest. Usually, more than half of the calories burned in a day are those burned to keep your body functioning.
The tracker uses a formula to estimate your BMR. When you add in exercise, the tracker will estimate the calories burned together with your BMR. You can see this on the tracker’s Exercise page.
But our bodies aren’t at rest 24 hours a day. What about regular, everyday activities — besides exercise — that you do during the day? If you’re a teacher, for example, standing and walking all day means you’ll burn more calories than somebody who has a desk job. Should you count those calories?
You should — but you don’t have to add them in to the tracker each day. There’s one setting that will help the tracker better estimate the calories you burn in a day: Occupation Level.
Here’s how to set your occupation level:
- Log in to the tracker.
- Go to Settings -> Current Stats & Tracker Settings.
- Scroll down to Occupation Level.
- Choose the appropriate level (click on Help for more detailed information).
- Click “Save Level.”
You’ll also see different settings on that page. Feel free to explore those settings.
Daily Habits Awareness Worksheet (Week 1)
Don’t forget to fill out your Daily Habits Awareness worksheet at the end of the day! You’ll find the Daily Habits Awareness Worksheet for Week 1 by logging into the tracker.
Weight Loss Excuse Buster
Your Excuse: I Can’t Lose Weight Because…
Share the Experience
What kind of work do you do on a daily basis? Are you standing all day? Do you have a physically active job? Or are you sitting all day?
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Prep Day | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
Week 2 Prep | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14
Week 3 Prep | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21
Week 4 Prep | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 | Graduation Day - Beyond the Boot Camp