How many times have we tried to change something in our lives and fell off the horse? Why didn’t you try getting back on? It takes time to change a habit in our life; whether it be eating, smoking or exercising. I know I am bad about this. I read today that it takes person 66 days to change a habit. I would think it would be the same with changing to a healthier lifestyle.
This module was a review of the things we learned already. It was called the Getting Ready Module. It explains that you need to do these 4 things before you get started. Well I have already started but have such a long way to go that I will do them now as I continue on this new journey.
Photos are the first thing that is suggested. Take a front, back and side photo with the least amount of clothing on that you feel comfortable with . It did say be careful where you store these photos if you don’t want them going online and end up on social media. I have not done this yet but I will do it today I hope.
Number two is measurements of you waist and hips. You can keep track of other measurements also if you like; arms, thighs, chest and etc. The waist-to-hip ratio is a simple and effective tool to track inches lost as well as provide an indicator of our improved metabolic health.
This is a super easy process:
Step 1: Measure your waist at the narrowest portion
Step 2: Measure your hips at the widest portion.
Step 3: Divide your waist measurement by your hip measurement
Starting weight is the next thing it says to do. It suggests that you weigh to begin and then again in a week. After that time hide your scale and don’t weigh for a month. You aren’t supposed to be a scale watcher. I am really bad about this. Track photos, performance, and how our clothes fit for a better sense of real progress. It showed a photo of a girl who only lost 2lbs but lost inches. So if you don’t have tons of weight to lose like me your progress may be more in inches. I have not done my measuring either. Another thing to put on my checklist.
Number 3 is the tight pants test. We all have those pants that are a little snug on us. Keep these around to get a better idea of how your body is changing. In my case, I may end up keeping several pair around as my body becomes what it should be.
Number 4 are a few supplies you must have. You probably already have these in your kitchen, digital scale, measuring cups and measuring spoons to help keep track of our food intake. It also said that we will get where we can just eye-ball things but until then you can use these devices. You can get a blood ketone monitor and strips. Robb doesn’t recommend the urine strips because they can be inaccurate.
At the very end of the module this is what Robb says
It may be worth mentioning that I’m not in the camp that believes “the higher the ketones the better.” One can get ketones quite high with things like exogenous ketones (salts, esters and MCT oil for example) and there are absolutely situations which warrant this approach (epilepsy, protection against hyperbaric oxygen, etc). But for fat loss the key is appetite control. Adequate protein and a mild caloric deficit ensure that we do not overeat and our weight loss is from fat stores, not lean body mass. That’s the goal, not the highest level of ketones possible.
Well I am going to put 3 of these things on my checklist. I have the supplies and I just ordered the keto monitor because I would like to know my level.
Well I am off to get some of the stuff done on my checklist. I hope ya’ll have a wonderful day. I know I am!