206: My #1 Fat Loss Recommendation
CONSISTENT by Primal Potential
Elizabeth Benton
4.9 • 2.7K Ratings
🗓️ 19 July 2016
⏱️ 31 minutes
🧾️ Download transcript
Summary
OK, you've decided to make a change, but you have no idea where to start (or restart). Today's podcast will dive into my #1 fat loss recommendation: tracking.
We aren't talking about calorie counting, carb or macro counting, just some down and dirty quick journaling. In less time than it takes to obsessively count your item of choice (and with far less frustration), you can learn more about what is and what is not working for you. It's easy, it's quick and it's crucial to laying the groundwork for finding a solution that works for you.
I'll be talking about what to track, when to track, and most importantly WHY we track.
http://primalpotential.com/206-my-1-fat-loss-recommendation/
My #1 Fat Loss Recommendation
Tracking! Think of it like a journal. You don't have to spend time worrying about exact calories, or even exact portion sizes. What you are really after is a documenting what you ate and how it made you feel.
It does not need to be a chore. You can get this done in less than 5 minutes each day. Ultimately, it will help you establish trends and analyze those trends as a tool in our weight loss journeys.
Why You Should Track
1. To learn more about your body and what works for you
2. To keep you objective.
3. To anchor yourself to your goals
What You Should Track
Food and Feelings. It is that simple. If you get in a workout, add fitness, too!
Food is easy, just track what you eat (approximately how much), and when.
Feelings don't have to be hard, but it is the most important. Include your hunger, cravings, and energy over the course of the day. I encourage you to expand past the basic feelings and include your mood, the quality of your sleep, and events that occurred during the day. These really helps create a comprehensive picture of what exactly is going on in your world.
Most everyone should be able to effectively track in under 5 minutes a day.
Where You Should Track
I've created a tracking cheat sheet and template to get you started. Find a routine that works for you and stick with it!
Learning From Your Document
Revisit. Revisit. Revisit.
Take time to look back through your tracker and identify trends.
Analyze the food you are eating and correlating body reactions. Analyze your workouts to identify how that affects your energy level and hunger.
Transcript
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| 0:00.0 | This is Primal Potential and I am your host, Elizabeth Benton. |
| 0:06.6 | Through education, motivation, and implementation, we will bridge the gap between knowing and |
| 0:13.7 | doing so we can master fat loss naturally and help you reach your highest potential. |
| 0:21.3 | Let's get started. |
| 0:22.8 | Good morning everybody and welcome back to the Primal Potential Podcast. |
| 0:27.9 | I am so glad you are here and I want to take this to second to say thank you for helping me celebrate |
| 0:33.5 | Primal Potential's second anniversary last week. If you didn't listen to those anniversary episodes |
| 0:40.4 | I hope you will go back and do so. They were pretty special. On 712 which was the actual |
| 0:45.7 | two-year anniversary of Primal Potential I shared the details about ascend. Primal's first ever |
| 0:52.4 | weekend workshop. I'm really really hoping to get to spend a couple of days with you. |
| 0:57.6 | So definitely listen to that episode for all those details. On 714 it was a pretty powerful |
| 1:04.6 | and emotional episode with my own mom talking about the origin of my food issues and generally |
| 1:12.3 | about the origin of things like fear of missing out of shame, sneaking food and what we can do |
| 1:18.4 | about those things when they're holding us back. And then on 716 I had a friend and former client |
| 1:25.2 | on the show Maggie who has transformed physically, mentally, emotionally pretty much over the last |
| 1:32.7 | year maybe maybe 14 months or so in amazing ways. And we talked about how she was able to do the work |
| 1:41.2 | consistently after not doing the work for so many years before that. And today is another |
| 1:49.1 | long overdue episode. I get a lot of emails from people who are new to the podcast or maybe just |
| 1:56.6 | maybe not new but just ready to make some changes and unsure where to start. And almost without |
| 2:03.6 | exception, those of you guys that have been listening for a long time know this, my recommendation is |
| 2:08.4 | that they start with tracking or journaling. But there is a lot of confusion about that. A lot of |
| 2:14.3 | misunderstanding about that, a lot of misplaced negativity even with people who have been working |
... |
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