100 lb. Club - I decided to count calories...help?




anawhatsme
04-26-2011, 02:00 PM
after getting some great feedback on this site, i decided i will use calorie counting as my plan.
i saw a poster (that lost nearly 100 pounds in 7 months) say she did a 1500 calorie plan.
so today i started counting, and 1500 is my goal.
let's just say, i think i'll be exceeding that today.
it adds up so quickly!!
hopefully in a few days i will adjust and be able to eat within 1500.

any advice?


Resolute
04-26-2011, 02:30 PM
Sure, eat lots of vegetables, eat lean meat like chicken and turkey, tuna, don't drink any calories, eat foods that are not processed or condensed, weigh everything with a digital scale, write everything in a journal, stay away from condiments and spreads, these are very high calorie low weight foods they won't satisfy you at all. Take the time to prepare and plan your meals to get the most of them, it also burns cals the preparation and cleanup.

Typically aim for high gram weight with low cals, not always easy but possible for a lot of foods. Eat a wide variety during the day, don't deprive yourself, just have smaller portions of higher cal food, stay away from sweets as much as possible. Drink a big glass of water with your meal, have a large salad before your smaller main meal, eat a little later to stave off getting hungry again. Keep busy and you will forget about food.


Think of it as retraining, we get fat because we don't know better, learn all you can about food, cals and what it is your body needs. It shouldn't be thought of as a diet, more like finally teaching yourself the ABC's of food.

bargoo
04-26-2011, 02:31 PM
Plan ahead. I plan my days meals ahead of time , takes me about 5 minutes to do the days menu. I know in the morning exactly what my meals for the day will be. If necessary I make changes just remembering to stay within my calorie allottment. It gets much easier to do this after you've been doing it for awhile.


anawhatsme
04-26-2011, 03:02 PM
great info...thanks!
i was wondering something, maybe you can help.
if i go for a brisk walk and burn 250 calories, does that mean i should eat all or some of those burned?
or is it ok not to eat calories i have burned?
i used to do weight watchers and i was able to eat activity points, so i'm wondering if this method is similar in that way.

DrivenByAmbition
04-26-2011, 03:12 PM
When I cced, I had to eat at least half of those calories burned back in order to lose. You have to fuel your body.

ready4skinny
04-26-2011, 03:13 PM
I am doing calorie counting also :carrot: Just starting again.....

My one piece of advice is to make sure the 1500 is enough. I am not sure how much you currently weigh, depending on your current weight 1500 cal could be very difficult to stick with. You may want to check out Livestrong, ************, or other sites fo get an idea of how many calories to take in.


With the exercise, I have heard different things. The one piece of advice is to not go below 1200 calories. So if you are at 1500 and exercise 500, you should eat 200 to be back in the 1200 calories range....

I am not an expert with the exercise and calorie counting yet, so hopefully someone else will chime in.

Also :welcome:

Resolute
04-26-2011, 03:55 PM
great info...thanks!
i was wondering something, maybe you can help.
if i go for a brisk walk and burn 250 calories, does that mean i should eat all or some of those burned?
or is it ok not to eat calories i have burned?
i used to do weight watchers and i was able to eat activity points, so i'm wondering if this method is similar in that way.

When i started counting i was around 400 lbs my BMR was around 3000, i could not do a whole lot of exercise so i set an 1800 cal a day limit, it wasn't written in stone though, i probably averaged around 2000 a day, i've lost, last i weighed 177 lbs, hopefully after my weekend i will see closer to 180, anyways, typically nowadays i try to aim for around 2400 while my BMR is 2000, really it depends on how much you are doing and how you feel your bodies wants, yesterday i would venture to guess i burned 5000 cals 2400 was not cutting it at all so i had around 3200.

I am still losing weight as recently calculated at the rate of 15 lbs a month or a little more than a pound every two days on average ( or if you like around 1800cal deficit per day ), i don't have far to go now, truly it's not that hard to figure out what you probably are burning vs what you should be eating then figuring in a deficit, won't be perfect but after a little trial and effort you will figure it out.

beerab
04-26-2011, 04:32 PM
1500 is good depending on your weight. I eat around 1400-1500 a day now but when I started I was eating around 1800 calories a day :)

If I go below 1200 I stop losing- my body just holds on it's super annoying!

anawhatsme
04-26-2011, 05:06 PM
you guys are all soooo helpful.
thank you!

Ky30
04-28-2011, 10:45 AM
It wont add up fast if you eat lower calories things :) like I switched from white bread to wheat, lower calorie lunch meat, more fruit, and veggies, lower calories snacks, etc. you can make it work and never drink your calories I only drink water thats it I need my calories for my food.

Rainbowgirl
04-28-2011, 01:59 PM
One piece of advice: Don't drink your calories. That's where a lot of people get hung up. They set a certain calorie limit, and then forget to include the Crystal Lights, juices etc that they consume. Right now, I drink mainly 1 cup of orange juice with breakfast, and then water the rest of the day. On the weekends, I treat myself to a few (not many) 100 calorie cans of Coke if I feel like it. Otherwise, it's water.

As much as it looks tempting and easy, don't fall into the pit of buying those Lean Cuisine or other frozen meals regularly. Once in a while isn't bad, but I personally found that for 300-400 calories, they still didn't fill me up.

Do look for low calorie but highly filling foods for snacks. One of my favorite snacks is a package of frozen edemame from Costco (they come in a box) that contains 100 calories. It takes about 15-20 min to eat them because there are SO many. And they're filling.

Enjoy fruit, but don't go too over board right now on it. I do more vegetables than fruit because I feel vegetables fill me up more.

And once you have a set number (1500, 1800,whatever) make sure you're reaching it. Don't eyeball that peanut butter, measure it out into a tablespoon to be sure. Little extra calories add up and soon, at the end of the day, you may have added on 100 or more calories just by not measuring.

I also found it's helpful to plan your meals out a day in advance. When I get home from work around midnight, I sit down for about 10 minutes and write down in a Wordpad what my next day will look at. Breakfast, morning snack, before dinner snack, lunch/dinner, evening snack, bedtime snack (if the calories allow). This way I stay on schedule and on goal. :)

Oh, and because I work an incredibly sedentary job that really doesn't require you to get up at all in 8 hours, my calories are 1400 and under, but no lower than 1000. I also know I have a very slow metabolism, so anything higher would just make me gain weight.

JamiSue3916
04-28-2011, 02:14 PM
One piece of advice: Don't drink your calories.

This is SO key! Thanks for the reminder!

Trazey34
04-28-2011, 03:44 PM
You don't mention your height/weight, so it's hard to judge. When I started, i was 320 pounds, and I'm 5'8 and SUPER SEDENTARY and could still lose on 1800 cals a day. Those stupid calories add up FAST don't they????

I can't stress enough the importance of a good kitchen scale, and measuring cups!!! I thought a cup of grapes was all the grapes in the world LOL not so much ~ or a chicken breast was a serving - turns out the ones i was eating were about 10 oz LOL twice as much as I needed!! nutty!

Once you get your head around crazy portion sizes, I think it's easier. Eat lots of fibre to help fill you up :)

WHen you need something, chew some gum or brush your teeth or drink water, a change in your mouth environment is all the shake up you need :D

did i just say 'mouth environment'??WTF??

Gale02
04-28-2011, 04:17 PM
did i just say 'mouth environment'??WTF??

Ahahaha!! :lol:

LesliesMom
04-28-2011, 04:25 PM
WHen you need something, chew some gum or brush your teeth or drink water, a change in your mouth environment is all the shake up you need :D

did i just say 'mouth environment'??WTF??

Oh man that was funny.

I have been lurking again the last month reading up on posts. I have found for a fact in the past when I am more active on here I lose weight.

Time to get focused on me again.

MEH1969
04-28-2011, 04:45 PM
Everyone here gave good advice. I'm just starting, but I calorie count too.

My mom has successfully lost over 40lbs and kept it off. Some things she suggested:

1. Eat the same things or mostly the same combinations of foods for breakfast and lunch if you can. This helps in that you are prepared, you know how many calories they are. Then, you can have more leeway at dinner (or if you go out for lunch a lot, make your dinners mostly the same).
2. You MUST make fruits and vegetable a mainstay of your eating. Most people will not be successful by sticking to 100 calorie packs of bad food choices and 'frankenfoods'.
3. Eat clean. Don't eat highly processed food; they will have a lot of sugar and sodium.
4. If you eat at a fast food place, get a grilled chicken sandwich, have them hold the mayo. For example, my kids like McDonald's as a treat. Instead of having my old usual of a Big Mac and fries, I instead get the grilled chicken sandwich, hold the mayo. I also get a Fruit and Yogurt parfait. No fries. Or, the chicken sandwich and a small vanilla cone if I want to feel indulgent.
5. Don't keep trigger foods around.

anawhatsme
04-30-2011, 02:59 AM
this is all great advice.
thanks everyone.
i posted a ne thread just a few mintues ago.
i am really struggling with getting into the swing of things.
what's wrong with me??!!

i was waiting for my ticker to post stats, but just to let you know, i was 290.6 to start and last time i weighed in, i was 283.2.

i had gotten to 273 with weight watchers but fell off, and am getting closer to 290 again.
GAH!

tomorrow is my weigh day and i just polished off 2 homemade donairs.
and a glass of pepsi.
i can't seem to break my junk addiction.
i quit smoking in february and have totally replaced it with junk food.
now i seem to have some form of junk food (often multiple forms) daily.
i'm almost scared to go without it.

help?

Rainbowgirl
04-30-2011, 03:14 AM
MEH1969: I really like your mom's suggestion of eating similar meals. I type out my food logs for each day and I find it's really helpful for nights I'm too tired to bother thinking about what to eat the next day. I can just open one of the logs and eat that because I know I'll likely have the ingredients in the house and I know how many calories are in it.

By recording your daily intake like this (as in having a menu before the day begins) I find it keeps you on track better because you know exactly what's coming up next rather than going "I should eat a snack but what am I going to have?" and potentially reaching for a bad food choice in desperation. Also, when you get enough of the logs, it saves a lot of time from having to create a meal plan for the next day or figuring out the calories. :)

carter
04-30-2011, 10:02 AM
this is all great advice.
thanks everyone.
i posted a ne thread just a few mintues ago.
i am really struggling with getting into the swing of things.
what's wrong with me??!!


Nothing is wrong with you; everyone here has had the same struggles. Food is really tasty and comforting, especially high-calorie, low-nutrition food. We all struggle to break the patterns that got us fat. If it were easy, there wouldn't need to be an internet board full of people who spend years trying to achieve it.


tomorrow is my weigh day and i just polished off 2 homemade donairs.
and a glass of pepsi.


Is there a way you can avoid having such things in your house? If other adults in the household want to keep treats around that are not part of your plan, can you ask that person to hide them from you, or set them aside in a cabinet or drawer of the refrigerator that you can tell yourself is "not yours" and "off-limits"?

Planning is key, knowing what your meals are going to be ahead of time and then sticking to it. If I made something like donairs for dinner, I would serve one to my partner and then serve myself the filling without the bread. I would make sure to have an enormous portion of vegetables on hand as well - my meals are about three-quarters vegetable, by volume. One thing I have learned about myself in this process is that I love eating giant piles of food, and so in order to succeed I have to make sure to have giant piles of food in front of me that won't bust my calorie budget.

If that means eating an entire half a head of roast cauliflower in one meal (with a few ounces of meat for protein) then that is what I do. It has worked for me so far.


i can't seem to break my junk addiction.
i quit smoking in february and have totally replaced it with junk food.
now i seem to have some form of junk food (often multiple forms) daily.
i'm almost scared to go without it.


If you are feeling scared, then try not to think of it all at once. Instead, think in terms of one choice at a time. Think, "not today" or even "not now." I find it's much more manageable to say to myself, "you know what, I think I'll pass on that birthday cake right now" than it is to see "I don't eat birthday cake anymore! I can never eat birthday cake again!" The latter tends to lead to "woe is me" thinking. The former makes me feel empowered, strong, and more importantly - doesn't end up with me stuffing cake into my fat pie-hole.

How did you manage to quit smoking? That's a super achievement. My guess is that you did it by not having cigarettes around, and by doing something else every time you found yourself wanting a cigarette. So do the same here: Don't keep junk food around. When you get a craving for junk food, get up and go for a walk, or clean the kitchen, or pack your healthy, on-plan lunch for the next day. Set yourself up for success by having lots of fruits and vegetables and yogurt and boiled eggs and other on-plan snacks around that you can turn to when you are truly hungry.

You can do this. :hug:

anawhatsme
05-01-2011, 12:42 AM
thanks carter.
your message was very helpful!
i am going to do as you suggested and use the 'not today/not now' trick.

thanks again!