Getting Started Tips
Here is a collection of 'big picture' tips for getting started with Graphite. As with any big undertaking, it's important to get your mind right before diving in. These tips were suggested by our staff and beta site members. Keep an eye on this list for updates in the coming weeks.
Think big picture. It's OK to approach this as a short term fix to knock off a few pounds, but it really helps to start thinking about long term, positive lifestyle change and how you want to be for the rest of your life.
Don't obsess over food item detail. If you find a food item in the database that is close enough, then it's good enough. If you don't a similar food item in the database, you can always search other sources on the web and enter a new food item using the 'Create Custom Food' link in Meal Tracking. If you find a brand or individual food item you think we should have in our main database, by all means, let us know.
Get organized. Think about the healthy foods you like to eat and add them to the database if they do not exist. Use the "Add New Food" button and enter the information directly from the food label. After a couple of weeks, you will find that you will be entering very few new foods.
Automate your eating. Have two or three healthy options in mind for breakfast, lunch, dinner and snacks. Make sure to keep the refrigerator and pantry stocked with these items.
Don't obsess over your calorie target. Cookouts and birthday parties happen. Plan ahead. Cut back on calories a little for a few days before and after. Put in a bit more exercise before and after. You want to enjoy yourself and not feel deprived.
Don't set your calorie intake too low. 1600 for guys and 1200 for girls are the absolute minimums. We think most guys should go no lower than 1800 and girls no lower than 1400. We would prefer to see even higher calorie intake targets and a commitment to more exercise burn. The more you exercise, the more you can eat!
Guess high on portions. If you have to guess at a portion size (perhaps when your are eating out), guess high.
Get calorie smart at home. Get a digital food scale. Start measuring and weighing stuff. It's part of the learning process and you will eventually learn to "eye ball" portions. It's a good idea to periodically weigh and measure just to keep in touch with reality.
Be realistic with exercise goals. Take things slow at first. Gradually work yourself into an exercise routine. Bike rides and brisk walking are great ways to get started. 1 hour bikes rides and walks burn more calories than you think.
Time your ride. Get a time/distance computer for your bike if you don't have one. The computer will record your elapsed time and distance for every ride. Oh, and if you don't own a bike, think about getting one. Bike riding is a fantastic, low impact way to burn calories. We think of bike riding as a secret weapon for calorie burning.
Time your walk/run. Get a sports watch for walking and timed exercise. A simple and inexpensive $35 Timex Ironman is perfect. The Chronograph function is super easy to use.
Guess low on exercise. If you are stuck between exercise intensity levels (biking 12 - 13.9 mph versus 14 - 15.9), then guess low.
Bat for average. Unlike many diet programs or packaged meal deliverly plans, with Graphite, you don't need to be perfect to be successful. We call it "batting for average". Occassionally, you are going to exceed your calorie budget. Life happens, right? For those days when you exceed your budget, you can always cut back a bit the following day and put in a bit more exercise. The 'Weekly Avg' view on the Calorie Graph and Combo Graph is perfect for keeping an eye on your average and helping stay on track. At the end of the week, it's the difference between you average calorie intake and average calories burned that determines weight loss.
