Before and After - Food Journal

If you know anything about MTH Fitness, you know that we stress the importance of a eating balanced, equally spaced, and well planned meals. And, to make clients accountable, I REQUIRE them to send a daily food journal. Diet and exercises are practically best friends.

Now, a particular client had a goal to lose weight. We noticed that she did lose some weight but not as much she should given the time she participated in the program. Her biggest issue was her diet. As you can see from the “BEFORE” diet - she ate erratically, plentiful, and her largest meal was her last meal. (See “Eat like a King. . . for more details)

After she and I being both frustrated, she finally decided to buckle down. In the 2 weeks that she’s changed her diet, she doubled her weight loss in 2 weeks compared to the 4 weeks prior. Check her “AFTER” journal. Although, this is not the ideal journal-there is marked improvement. Her last meal is now at 6pm compared to 8pm. There’s more simplicity and less processed foods. Instead of eating 7x a day it’s down to 4x. Just changing these 2 factors alone has been noteworthy.

Are you making any changes in the way you eat? Are you eating every hour on the hour? Are you allowing your digestive system the adequate time to rest before the next meal? Are you eating right before you go to sleep?


Yours in health,
Marcus

BEFORE
8:00am
Protein Shake
Apple

11:30am
Fruit Mix (mango, grapes, apple, pineapple, cantaloupe)

2:30pm
hot and spicy soup
Shrimp & Broccoli - no rice

4:00pm
4 apple slices half cup of yogurt and granola

5:00pm
5 crackers and cheese

7:15pm
hand full of crunch and munch....

8:00pm
Small lean pork chop
Spinach
small portion of brown rice
plantains

3 bottles of water
1 glass of green tea & lemonade


AFTER
9:30am
mixed fruit (large)

2:00pm
Caesar Salad

4:40pm
Trail Mix

6:00pm
1 Sushi Roll
1 half of a granola bar

4 bottles of water
2 glasses of green tea (cold)