Location: PHPKode > scripts > Weight Loss Tracker > weight-loss-tracker/instructions.php
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<div class="nav-div"><a href="index.php">Home Page</a> | <a href="add-foods.php">Add Foods</a> | <a href="instructions.php">Instructions</a> | <a href="login-register.php?action=logout">Log Out</a></div>

<p>The Weight Loss Tracker is an online program meant to help you get a general idea about how you are doing in terms of weight loss. Scales tend to lie because we lose or gain water, and if we're on an exercise program at the same time, we may actually be making our bodies more dense by adding muscle tissue. But we all know that <strong>the only way to lose weight is to take in fewer calories than we burn</strong>, but this is sometimes a challenge to track. We created the Weight Loss Tracker as a very easy way to help people keep track of their caloric intake. Since each pound of fat contains 3500 calories, sometimes is takes a while for a diet plan to really show results. But using the Weight Loss Tracker, you can see your results on a daily basis!</p>
<p>Below are some instructions for getting started. </p>
  <li> Set your Basal Metabolic Rate (BRM) on the home page. This is an estimate of the number of calories you burn per day. To calculate your BMR, you can use the <a href="http://www.my-health-and-fitness.org/calorie-burning-calculator.php">Calorie Burning Calculator</a> at www.My-Health-and-Fitness.org.</li>
  <li>Add the foods you commonly eat by clicking the &quot;Add Foods&quot; link at the top of the page. This will add foods to your food database, which you use to tally your daily caloric intake. Note that you can continue to add foods, up to <strong><?php echo $weightlosstracker_settings["max_items"]; ?></strong>. A good practice is to add a series of &quot;Miscelanious&quot; items with different caloric content, so that you can easily tally calories from things like meals out without having to add a new food to your food database. </li>
  <li>On the &quot;Home Page&quot;, you can select any day from today to thirty days ago to add foods to calculate if you were over your BMR or less than your BMR. You can also add foods as you go through your day so that you don't forget, the Weight Loss Tracker will automatically update it as you go! </li>
  <li>Once you select your date (it defaults to the current day), you can add the foods you've eaten by selecting foods from the drop-down menus under &quot;Add Daily Foods&quot;. Once you're done or have selected ten items, click the &quot;Add&quot; button to add them to your daily calorie tally. You can then view these foods under the &quot;Foods Eaten&quot; section of the Home Page.</li>
  <li>If you mess up on a day, just select the day and click the &quot;Clear&quot; link under the &quot;Foods Eaten&quot; heading. </li>

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