Planning Your Meals and Exercises
In this section we'll explain how to use Weight Wizard to plan your daily meals and exercise. If you need additional instructions on how to use the Planner in Weight Wizard click here.
The Planner allows you to plan out your foods and exercises in advance and then easily add them to your Journal later. This guide gives you an overview of how to use the Planner to plan out your day in advance.
Planning your day in advance
Take a few minutes every day and plan out your exercises and what you are going to eat the next day. Try to do this every evening at a specific time and make it a daily routine, say 9:00PM every evening. Once you have planned out the day, print out the My Plan window and have it ready for the next day.
We've created the Food Planner in Weight Wizard to make planning your foods as easy as possible. Weight Wizard comes with several pre-made meal plans that you can use or modify for your own needs. You can also create your own meal plans from foods that you eat frequently. With a little practice, planning your meals should only take a few minutes every evening.
Try to stay within +/- 10% of your budget
When planning your meals for the next day, try to stay within +/- 10% of your total calorie budget. For example, if your calorie budget is 1,500 calories, you would want to try to stay within the range or 1,350 - 1,650 calories. Some days you will go a little over and some days a little under, but it will average out over time, so don't worry about planning your meals down to the last calorie.
Try to eat several small meals throughout the day
Try to plan out 3 meals throughout the day with 2-3 nutritious snacks in between. Eating small meals and snacks throughout the day can help you control your appetite and help keep your energy level high. Snacks don't have to be complicated, for example a piece of fruit or a glass of skim milk could be a snack, but it is important to remember to eat them throughout the day to keep your energy level up. Some examples of healthy snacks are fresh fruit, fresh vegetables, unsalted nuts, oatmeal, low fat milk, low fat yogurt, low fat cottage cheese, protein bars and protein shakes. Try to stay away from processed foods, such as crackers, candy bars, potato chips etc.. For more examples, read the Nutrition Information Guide for a list healthy foods and foods you should try to avoid.
Space out your meals throughout the day
It's best to space out your meals and snacks so you don't go any longer than 3 hours without eating. This is important to keep your metabolism high and to help prevent hunger. As an example, your day might be planned something like this:
- Breakfast around 8:00 AM
- Mid Mourning snack around 10:00 AM
- Lunch around noon
- Mid Day snack around 3:00 PM
- Dinner around 6:00 PM
- Late Night snack around 8:00 PM
The easiest way to plan out your meals for the day is to plan your 3 major meals first (breakfast, lunch and dinner) in the Food Planner and use the 2-3 snacks during the day to fill in the rest of your calorie budget.
Below is an example of how to do this in the Food Planner.
In the above example we have planned out what we want to eat for breakfast, lunch and dinner. Next to the Daily Totals button, you can see that we have a calorie budget of 1,500 calories with 1071 calories planned and 429 calories left for the day. It's important to leave a few extra calories for snacks when planning out your 3 major meals for the day.
In the example above you can see that we have now added 3 snacks throughout the day to use up the extra calories. These are listed above under Mid Morning, Mid Day and Late Night. We came within 28 calories of our calorie budget, which is close enough. Using this method, along with Weight Wizard's Planner, makes it very easy to budget your calories for the day.
Planning your daily exercises
The Exercise Planner gives you an easy way to plan your exercises and keep track of how many calories are burned. For best results, it's best to exercise in the morning. This has the advantage of speeding up your metabolism throughout the day. Try to pick an exercise that you enjoy and exercise for at least 30 minutes every day.
By default, the calories that are burned from exercise are added to your calorie budget for the day. For example, if your budget is 1,500 calories and you burn 200 calories from exercise, your total would be 1,700 for the day. If you find that you are not losing weight as quickly as expected you can disable this feature in the Settings window of the Profile.
Using the My Plan window
Once you have your day planned out, you can print out the My Plan window. The My Plan window gives you a complete outline of everything that you have planned for the day (foods, exercises and notes) and it all fits conveniently on one page. Try to have this printed out in advance, so you'll have it ready the next day when you wake up.
My Plan Window
- Take a few minutes every day and plan out your exercises and what you are going to eat the next day in the Planner. Try to do this every evening at a specific time and make it a daily routine.
- Try to stay within +/- 10% of your total calorie budget.
- Try to plan out 3 meals throughout the day with 2-3 nutritious snacks in between.
- It's best to space out your meals and snacks so you don't go any longer than 3 hour without eating. This is important to keep your metabolism high and to help prevent hunger.
- Use the Exercise Planner to plan your exercises. If you can, exercise in the morning as this has the added advantage of speeding up your metabolism throughout the day.
- After you have planned your day in advance, print the My Plan window and have it ready for the next day.