Weight Loss Support - How close do you usually get to your calorie/day goal?
02-11-2008, 12:09 AM
Mine was 1200 for today, and according to Calorie King I was at 1198, 2 calories away... I had to eat a few more light snacks to get to 1200. I think I was eating too little the last week or so and I didn't have energy. Strange for someone who put on 25 lbs in two years!
According to this Calorie King program I downloaded today, if I keep this up with exercise like today - about 45 min hard, I'll lose 6-7 lbs in a month! I'm going to counting calories and eating healthy foods, not low carbing it anymore.
Just wondering how close others come to their daily goal, do you keep track all day long or just "know" after awhile what porportions and how many calories per meal? Like 300-400 per meal, and 100-200 snacks? I think I"m starting to "get it..." this weight loss game and how it works. Hopefully it will WORK.
02-11-2008, 12:42 AM
I'm usually within 50 either way of my goal - which is 1300 a day.
My upper limit is 1500, and so I try to plan my meals with that little bit of padding.
After this long, though, I do kind of just "know", like you said. I know what combination of things I can have for breakfast and lunch and dinner ... it's just when we eat out that I have to double check. And a lot of times I find that I"m very close on my "guesstimates" of what I'm eating.
02-11-2008, 12:56 AM
I don't have a goal so much as a range, and I aim for the lower end of that range as much as I can. This allows me, if I'm hungry, to eat a little more. I usually end up fairly near the middle of my 200-calorie "OK" range.
02-11-2008, 01:48 AM
If I want to be serious about things, I have to write it down. Not because I don't know what the calories are -- after several years, I do. But because if I don't write it down I am less likely to be accountable for what I eat. Sad but true!
In the year plus that I was serious about losing weight, I logged what I ate every day. Now that I'm maintaining, there are plenty of days I don't. But I tend to eat more on those days...
02-11-2008, 07:09 AM
Logging everything every day seems to work best for me. When I started my weight loss, there were plenty of foods I just didn't have a clue about, calorie-wise. I know a lot more now, and if I'm not tracking, I can come pretty close--but tracking makes me more accountable. Helps me ignore that little voice that says, "Oh, go on, have another...." :eek:
I don't come in tight to the same number every day. What I watch most closely is the calorie restriction every day. The way I use FitDay, I have my daily burn set to sedentary, and I add any exercise. I set up a goal weight with a time span, and that calculation tells me what my restriction needs to be to reach the goal. So, if I meet or exceed that restriction, I'm on track.
I want to add that I've never actually met a goal right on in the time span allotted--but that doesn't worry me as long as the pounds are dropping. It's just a tool, not the end of the world! :lol:
P.S. I use the downloaded version.
02-11-2008, 07:16 AM
I also use the d/l version of Fit Day and love it.
Something i do at work is, i tally up my calories on my adding machine that sits on my desk... that way the number is always there for me to know what i have eaten already for the day and know what i have left. It does help to curb snack attacks.
02-11-2008, 09:29 AM
i stay close..i don't hit it right on target...but i set a range of 1600-1650 a day...and i am usually in the range. I have the calorieking pda version on my palm...and i love it...my palmpilot fits in my purse and goes everywhere with me. I don't need to be by a computer...and do it anytime....it definately helps me stay on course
02-11-2008, 09:34 AM
I write everything down, too. If I don't keep track I will go way over my calorie allowance. Most of the time I stay on target, but if I go over I don't beat myself up over it.I try to stay within a range of 200 calories or so.
02-11-2008, 10:36 AM
How about calorieking on the palm or cell phone? Fitday won't work with my mac so I downloaded this on my computer. If I become more literate at my cell phone maybe I can link the two? I travel for business and THAT's when I get in trouble. I read about Carrie Underwood using calorieking in a story in a fitness magazine, but when she's on the road she just carries the book like a bible and writes down everything. She knows as she goes through the day what she can/can't eat and if she cheats even a bit she can count how many calories are left at the end of the day and eat accordingly. It appears that to lose my last 15 lbs or so I'm going to have to do some serious planning - and quit cheating on junk food and fast food especially while traveling. The eat clean diet book has some good tips on how to pack a cooler of food for travel times too, and I've read some here. I'll have to figure this out...
02-11-2008, 10:45 AM
I have a range of 200 calories that I try to get in. I shoot for the bottom of that range or just under it to leave a cushion for the calories in fibrous veggies that I don't count and the hidden cals here and there in cooking spray, splenda, etc... That way I'm pretty sure I've not gone over the top of my range.
I weigh, measure and write down everything (except veggies)
02-11-2008, 11:12 AM
horsey - calorieking.com has a version for a palm pilot. I downloaded it (i think its 29$) well worth it considering it has over 20,000 food items and some resturants. I would highly recommend if you have a palm...download it. I think it works on the blackberry phones that have palms????
02-11-2008, 12:05 PM
I have a blackberry, I'm going to try to figure this out for when I travel. It seems to have more food items then fitday and I get bored with entering in foods manually.
02-11-2008, 01:01 PM
For mac use the online version of fitday. It works fine. I'm on OSX
02-11-2008, 01:19 PM
I've been using the online version of fitday, I was just testing another to see about doing it on my desktop then being able to take it with me on my laptop or blackberry phone when I travel... likely I won't though. Fitday is fine, I suppose I'm just bored, always changing things up.
02-11-2008, 03:04 PM
I've just started changing habits and writing everything down seems to be the best way, at least for the first days. Info in this thread has been very useful.:carrot:
02-11-2008, 04:40 PM
So if I want to stay at 25% or less fat and isn't that one of our goals here - if I have 23% fat already today, noon then I cut back for the rest of the day/evening right? I think it's fat that I was the most off on and maybe that's why I haven't been losing as much weight. I guess I need to cut most of the cheese even lowfat for now. I didn't realize I ate so much. My carbs are 43% and my protein is 34% right now at about 850 cals for the day. I think the strategy isn't just to count calories but to make sure the ratio is correct too right? So I have 350 cal's to go for the day... but I'll make sure it's lean meat and veggies, no fat correct? I believe my new plan is to add in carbs like brown rice, oatmeal, and some Ezekiel bread, I'm feeling better on limited good carbs rather then limiting them so much, and I had energy to really exercise last night. Perhaps 1200 might be too few calories too if I'm going to do 45 min a day of hard exercise? That's my plan for Feb, trying to push it for a March Bday...
02-11-2008, 05:25 PM
Nutrient percentages are percent of total calories eaten, so you can't say "Oh, I've eaten 25% of X, now I won't eat any more for the day" and expect that your percentages for the day will come out with X at 25%
There is no rule that says fats "have" to be 25% or less. See this calculator to view how different weight loss programs deal with proteins, fats, and carbs:
You can change the calories eaten per day at the top and then the bottom part will tell you grams, depending on the program you select.
Fitday (downloaded, at least) will also tell you percentages of nutrients, except that Fitday doesn't count fiber as part of total carbs (because fiber isn't digestible).
I personally aim for 30%:40%:30% protein:carb:fat.
02-11-2008, 05:55 PM
When I am trying to lose weight, I come in pretty close on my calorie limit. Once it a while I'll come in 50 to 150 calories low, but I rarely go over. I also like to give myself a 20-50 calorie cushion, in case I'm off on my calorie estimate for a meal (or a food manufacturer is off--I noticed that Lean Cuisine has increased the calories in my favorite paninis by 50 per serving! It doesn't look like they've changed the recipe so that makes me think the calories were just wrong before). Right now my limit is 1200 calories, so I try to come in at 1150 to 1180 calories for the day. Also, since 1200 is the lowest they say you should to in terms of calories, I try not to come in at less than 1150 for more than a couple days in a row. I'm usually hungry so coming in low generally isn't a problem.
When I'm in maintainance, I'm a lot less strict and even eat some stuff without bothering to count it.
I hate to do math in my head, so I log everything in an online program.
My calories usually work out to 15% fat, 50% carbs, 35% protein. I would really like the fat to be higher and the carbs to be lower, but fat has more than twice the calories per gram as carbs and, on 1200 calories a day, I just can't give up the volume of food I've have to give up to increase my fat.
02-11-2008, 07:04 PM
Since you have a Mac, do you have boot camp or another program like that where you can run PC programs on your Mac? Just a thought.
02-11-2008, 07:12 PM
I get pretty close to my calorie allotment because I have such a wide range 1200 - 1600 a day.
Not have to worry about going over is a big help to me.
The range helps on days when I feel like I need to eat more or I'm having to eat away from home.
Most days I'm around 1450.
02-11-2008, 07:53 PM
I have only begun counting calories as of today and I was really obsessing over staying exactly where I should be. But you all had some really great ideas and I now realize that I need a range to stay in. Thanks for all your input. Jackie
02-12-2008, 12:26 AM
I think I'll aim for the zone 40-30-30, I feel good today on about that ration of protein carbs and fat. And I'm reading some fitness magazines that say the zone had it about right for working out hard, etc. I'm a former athlete and I like to weight train, I'm going to get back into it.
Yes I am on a mac but I'm not into bootcamp or other programs to run pc programs. I sit on this computer half the day for my business and I just have to find the easiest quickest way of doing things, even if that means paying a few bucks for a program. I bought the Calorie King 2008 book today too, it's great, I'm going to keep it in my car just like Carrie Underwood says she does on her trips, as I travel too much for days sometimes, and if I can't get to my computer that book has a ton of info in it and I can keep track by hand of what I'm eating. I had no clue until I started tracking on fitday and now calorie king how much I was eating. I can't even imagine if I plugged in half a pizza and some beer like I was doing last winter what the results would be! It's a wonder I didn't gain more then 25 lbs in 1-1/2 years... that's what I put on being stupid.
Today I hit 1202 cal's. I had to eat a salad with crab and throw in olives and cheese to even get it to 1200, where one isn't supposed to go below. Last week I had a number of days in the 900 range trying to low carb it and I got sick, I think a lack of nutrients didn't help. It seems like when one eats a CLEAN 1200 cals one doesn't feel hungry. I don't. I actually felt full most of the day. It does seem that the more junk you eat the more you crave it, it's the scam of the junk food and fast food industry isn't it? Food addictions, carb addictions, the works...
02-12-2008, 12:34 AM
I aim for 1500/day at the MOST, but sometimes I go over by 100-200....the night this happens I go over what "went wrong", and the next day I'm usually right back to around 1400/day. :)