Record What you eat, why you ate it and if it is red, amber or green. Aim for 15 green meals, 3 amber and 3 red.
Things you will learn and improvements you can expect to see
Food tracking is a really important part of making lasting changes to your diet, in order to hit and maintain your weight goals. The Podfit Traffic Light System makes a plan, with weekly targets. It's far better if you work to a plan, until the weight loss is the result of a series of habits that happen automatically.
Record what you eat, why you ate it and if it is red, amber or green. Aim for 15 green meals, 3 amber and 3 red. Correct red meals one meal at a time. Build positive momentum and feel amazing and motivated to continue.
"Amazing, professional and friendly place. Brilliant Personal Trainers who know what they are doing and it really works, with huge amount of support. Would recommend 100%."
Weight Loss Client
The Planning and Food Tracking sheets that I have followed consistently, have enabled me to loose 10 Kgs in 4 months
Weight Loss Client
I'm in double figures with the amount of diets I've tried and not succeeded at. Podfits food plans and trackers mixed with the exercise has meant I've lost 30kg in just over 6 months. The best thing of all is I've never eaten so much and the food is delicious
Weight Loss Client/Lower Back Pain
Losing 2 stone has been a tough struggle, eased by having an effective tracking form to provide a reality check on what and how much food I have eaten. It's easy to kid yourself but logging the reality keeps things real.
Diet is the biggest component to losing fat — you can burn 600 calories (for example) in a workout, but you can easily eat 2-3 times that much in one sitting if you’re eating junk food. You can’t out-exercise a bad diet. A pound of fat is 3500 calories.
We still recommend getting active and burning calories as much as you can but if you really want to lose fat, you need to look at your diet.
Eat real, whole foods you love. Do NOT see this as a sacrifice. If you hate carrots but you eat them because they’re somehow “virtuous” or you think that sacrifice is the only way to lose that fat, you’ll fail. You cannot stick to something you hate for very long. Instead, go for healthy foods you actually enjoy eating. For example, berries, fruits of all kinds, raw almonds, veggies cooked tastefully in stir-fries or chili or what have you. Your list will be different, and it could take some experimenting with different recipes The main rule of thumb, is to try for real foods, not packaged ones (not even “healthy” convenience foods). In as natural a state as possible — meaning, not processed or extracted, not fried or smothered with cream or sauces.
Improve step by step. Cut back a little at a time. You don’t have to go from a standard UK Diet to a diet of Only Raw Carrots in one day (nor should you ever eat only raw carrots, but you know what we mean). Try a meal plan that’s a little better than the diet you’ve been eating. Try cutting out the liquid calories at first, or adding more fruits or veggies you love. Start by cutting the calories just a little. Your first meal plan doesn’t have to be perfect — just a little better. Then, once you get used to that, make a meal plan that’s a little better yet — maybe a red meal less, more veggies, less fatty stuff, less snack food, or more real food. With each iteration of your meal plan, you get a little better.
Look ahead for bumps, and plan. We all have those bumps in our routines: an office party, someone’s birthday dinner, going on a date with your partner, taking a trip, being on the road all day and not having access to your usual foods. The key is to think ahead — what’s going on tomorrow? How will I deal with it? Should I pack food, or find out what the menu is at the restaurant so I can pick something healthy, or should I use this as a RED meal? If you don't plan ahead, the chances are you will naturally eart more than 3 red meals in a week. Plan ahead and prepare — as you keep doing this, you’ll get good at packing snacks or meals so you’re covered, no matter what the occasion and you will be making GREEN choices on auto pilot
Cheat, & don’t feel guilty. Guilt often derails people from meal plans — they indulge and then feel like they failed, and so they stop. Don’t fall into this trap. You’re not going to be 100% compliant to any plan — shoot for 90% and be happy if you come close to that. Know that you’ll cheat sometimes, and make this part of your plan. Plan to have RED meals. However, learn to control the cheating: only do it a couple times a week, perhaps, and even then don’t just pig out. And don't cheat two days running. RED Friday means Green Saturday! Eat reasonable portions of things you’d consider cheating, eat them slowly and enjoy them, and then move on. Get back to green and amber meals straight away.
Liquid calories are a good example — sodas, teas, coffees, sports drinks all contain calories that many people don’t account for, and then wonder why they’re not losing weight. Other examples include salad dressings, sauces, little bites of foods that “don’t count”, smoothies, candies or chips you snack on from the break room, kids leftovers, meals that are bigger than you realise. There are many others, of course.
A little hunger is OK — We've learned that it won’t kill anyone to go slightly hungry for a couple hours. But if you feel like you’re starving, you might be reducing too drastically. Again, it’s best to reduce portions a little at a time, get used to that amount, and then reduce a little more.
This should be clear from the above method, but I have to say it explicitly. People will try any diet if they think it’ll work — the Grapefruit Diet, the Cookie Diet, a liquid diet, a “cleanse” or “detox”, an 800-calorie a day diet, the Cabbage Soup diet, the Lemonade detox. Please don’t do these diets — they’re not healthy and you won’t get good nutrition. Remember: you’re in this for the long term.
The Podfit Traffic Light Food Tracking Diary
Double Sided A4 Tear Off Sheets
You won't need to follow any one diet or food plan. That's the long term beauty of this system. Diets are a good short term solution, but if you want to have long term success, you need to establish some food knowledge and to know how to score your meals accordingly. It's also important to have a target to aim for every week, so you will know if you are going to be successful or not.
Yes. If you are not sure which foods will help you lose weight and you need to follow something quite strcktly to begin with , then you can absolutely follow a foor plan. To be honest, they all work if you stick to them, so you have to find one that suits you.
We have a large variety of food plans, with recipes and shopping lists for meat eaters, vegetarians and vegans and our online programme comes with a new plan every month.
That's fine, our online programme comes with multiple food courses, including the role of macronutrients and weight loss. This can be purchased as a stand alone course.
Yes. There is a really comprehensive course that will not only show you how to use the Podfit Traffic LIght Food Tracking System, it will teach you how to spot poor eating patterns and put a strategy in place to correct these, so that in time, you will have established a long term, successful food routine.
Yes, when you go to the purchase page, click the gift option and you can send one or all of prodcuts and courses as gifts.