Below is a chart with guidance for the right amount of food for you for each day. God created your body to be unique, so use this as a starting place. We can help you adjust if needed.

What's Different at The Holy Mess

Most programs recommend drastically reducing calories to achieve fast weight loss. This feels good in the moment, but it's not sustainable.

Instead, shave off a small number of calories each day.

Eat just a little bit less than what your body requires. Don't go hungry. That way, your body will tap into your fat stores and you'll lose weight, but it won't kick in your primitive hunger that drives you to overeat.

If you are using a different method to estimate your body's daily calorie needs (such as an app like MyFitnessPal), we recommend setting your goal for 1/2 pound of weight loss per week. Slow and steady is better for long-term success because you nourish your body and give yourself time to adjust.

If you are using Weight Watchers, continue with the points system as you are currently, and turning on macros is optional.

Daily Calorie Recommendations

Here is a starting point for safe, healthy weight loss for most women. (Remember that this is general guidance, and not medical advice.)

Tracking What You Eat

"Tracking" means keeping a food log.

You can use:

• A printable food log - Included in your Welcome Kit workbook and below
• A notebook
• A free app, like MyFitnessPal
• A paid app to count points, like WW - Recommended only if you are already using it and familiar with the points system.

It does not matter where or how you track. You are tracking to build awareness, which is one of the most powerful tools for weight loss.

10-Minute Tracking

Many people resist tracking because it feels complicated, time-consuming, or overwhelming.

I (Sara) spend about 10 minutes tracking my food each day, and I recommend you do the same.

Consistency is more important than accuracy. Estimating to the nearest 100 calories is fine. A food log with 7 days of estimates is WAY more helpful than 2 "perfect" days and the rest of the week blank.

Tracking Dos and Don'ts

• Don't painstakingly track every cucumber slice on your salad. Just track "side salad."
• Do be more specific with higher-calorie foods, like salad dressing or nuts.
• Don't track every ingredient in a casserole. Just find a food listing that is close enough and use that.
• Do be honest. Please don't kid yourself and pretend you ate a 100-calorie brownie when, realistically, it was 500 calories.
• Do aim high if you have to guesstimate. If I eat something high-calorie (like a restaurant meal, dessert, chips, or a rich food like peanut butter), I estimate 50 calories or 1 point per bite.
• Do use technology when available. Many apps allow you to input the URL (website address) of a recipe or take a photo of your plate to get an estimate.

Remember that everything we offer is an invitation, not a command, and that includes tracking. Give this gentle way a try for a few days. Many people find it helpful and empowering.

What is your experience with tracking? Share below.

💡Pro Tip: We encourage you to keep a food log, but don't want you to get stuck. If you aren't sure about tracking, that's okay. Go ahead to the next step.