Your 7-Day Onramp Daily Routine
(Step-By-Step)
Each morning, write your intention.
Studies (such as the Dominican University of California study by Dr. Gail Matthews) estimate that you will “accomplish significantly more” if you commit to your goal by physically writing it down. So, each morning, write a single full sentence that describes your intention for the day. See the example below for an idea of what that can look like. It should take 1-2 minutes total.
“With this log, I vow to record my intake honestly and with integrity today.” “I will write all my food and drink today, even if it’s uncomfortable.” “I will collect 100% of my data today.”
During the day, log your food and drink.
Throughout the day, anything that you eat or drink that contains calories will go into your log. Each item must have either a measured or an estimated quantity (this is where your food scale or measuring cups/spoons will be used).
If you are consuming the food or drink outside the home, you still must include a quantity. Estimate the amount in cups or tablespoons when you write it in your log.
Before bed, write your daily wrap-up.
Fill out the 6 boxes according to each prompt. This allows you to start delving deep into what’s “worth it” in your personal weight-loss manifesto, versus what you spent calories on that you didn’t really enjoy.
Don’t Freak Out!
What to Focus On
Having a complete log (including bites, licks, tastes, cooking oils, alcohol, dressings, and other liquid calories like sodas, lattes, etc)
Having a quantity listed for every food or drink logged
Writing something in each of the 6 boxes every day (even if you just write “N/A”)
What Not to Worry About
What if I can’t write down the exact brand of food or drink?
Don’t worry about it. Just write down a similar brand, or no brand.
I was outside the home a lot this week. What if I had to eyeball more than I expected?
Don’t worry about it. Just make sure you have an honest estimate of the quantity for each item, in cups or tablespoons.
What if it is a meal where I’m not sure what was in it?
Don’t worry about it. Sum it up and put a quantity.
For example, if you had chili but you weren’t sure how to estimate how much beans, how much meat, and how much tomato, just put “2 cups of beef and bean chili.”
What if I don’t have something to write in all of the 6 boxes every day?
Don’t worry about it. Just write”N/A” in that box. As long as you honestly ask yourself the question and put down any foods that occur, and put “N/A” in the boxes where nothing occurs, you did it right. Consider your wrap-up complete.