I've had people sit across from me and swear they eat 1,400 calories a day. They're not lying. I've also had people tell me they have no idea what they eat, they just know it's too much. Also not lying. Both of those people are in Week 1 right now, doing the exact same thing. Here's what almost none of us were ever taught to count. The chips and salsa that hit the table before your food does. The handful of fries out of your kid's box in the car. The wine with dinner. Or the two beers after. The creamer. The oil in the pan. The dressing. The three squares of chocolate at 9pm. The bite off somebody's plate on your way through the kitchen. None of it registered as a decision, so none of it ever entered the math. For most people that's 300 to 500 calories a day, most days, completely invisible. That is not a discipline problem. That's an awareness problem, and awareness is teachable. It's the whole reason Week 1 is log everything and change nothing. No restriction. No new plan. You are not trying to hit your target. You're just looking. Because there are only two things you can find this week. You're eating well above your number and you didn't know it. Or you're eating far below it, and have been for years. Those are opposite situations that need opposite plans, and next week we find out which one you're in. You cannot manage a number you have never once looked at. The gap you find this week IS the work. So here's what I want in the comments. Name the one you know you don't count. Just one. No math, no confession, just name it. I'll go first. Mine was sweets, late at night, standing in the pantry. I never counted a single one of them for years.

It’s Friday! How did you do this week? What were some of the wins that you experienced? What have you been doing better on that you didn’t expect?

How's everyone doing this week? Are you sticking to your plan? Are you holding your standard? We need to remember one thing this week: you need to be your biggest advocate for your health. The language and thoughts you hold about yourself will be the things that makes or breaks you. If you let yourself believe that you will never change, then you will never change. Don't let that version of yourself win. You are better than that. What's one thought pattern you are working on giving up this week?

I am struggling with where to begin on protein shakes. Are there recommendations for a good brand? Anything I should make sure is/isn’t in the powder?

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