New to the app

Crossing your fingers won't help. Taking steps towards your goal will.

The first tip if you haven't yet is to go through the guided setup to get an estimated starting point for a calorie goal. It will be an estimate, so you'll have to refine it for yourself. That means logging completely and honestly and then observing if your results match your expectations. If not, you'll need to change your goals. Also as you lose weight you'll have to change your goal because there's less of you to carry around and fuel.

Some other important tips:

• Go slow. Don't set an aggressive goal. This may take a while. That's OK. You have the rest of your life. You didn't gain the weight in a year. Going slow will help you stay healthy.
• Be consistent. Always track what you eat even if you think you shouldn't have eaten it. Your body knows; might as well make good data.
• Don't beat yourself up if you have a bad day. We all do. Just get back at it. Don't wait until next week or even tomorrow. Get back started NOW. The only time we can ever make a decision is RIGHT NOW, so remember to step back and make good decisions.
• Most important, STICK TO IT. Develop good habits you can continue indefinitely. Consider what you'll do when you lose that 15-20Kg. If you go back to doing what you've been doing, you'll get back to where you are now.
• Start now. Remember what Warren Miller said, "If you don't do it this year, you'll be a year older when you do." The best time to start was five years ago. The second best time is today.

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