Counting Calories
 

Do you who count calories, only count calories, or do you put a lot of weight (no pun intended) into carbs, fat, sodium, etc? I am real curious to see if any of you have lost significant weight ONLY counting calories and not paying attention to carbs especially. And if you ONLY count calories, what is your calorie intake per day?

The reason I do weight watchers is because they count the calories AND help with the fat, fiber etc. The points are based on calories, fat and fiber, but they also have rules like 5 fruits or veggies a day, 2 dairy a day, 8 glasses of water, and 2 servings of oil. It makes it easier to get everything in for me, and it's a lot easier figuring out the points than adding all the calories. Good luck.

I began solely counting calories. I lost about 20 lbs (the first time) doing so. However, I gained almost all of it back. This time I am paying closer attention to mostly protein levels (though I try to keep fat low) and let carbs fall wherever they may. I think it helps to keep track of other things (though maybe not immediately) because it gives you other goals. I aim for 30% protein now, sometimes I am below that closer to 20% and sometimes much higher at 40%. It's not as ambitious as many of the ladies on here have gotten to but it is a good point for me now. I don't yet watch sodium (kind of afraid to :lol:) but I think when I hit my next 'plateau' that will be what I will start watching.

i count calories, which i like because i can eat anything, even high-fat goodies (in small amounts), as long as i keep calories in check. i have found this very effective, because i can benefit from all the low-carb options (which are often lower in calories) without giving up carbs or completely messing up my diet mojo by eating one cookie. i usually eat between 1200-1700 calories a day. some people find calorie counting too daunting, so i think weight watchers is a good alternative. it makes calorie control simple for those who don't have calorie counts for everything memorized and don't have time to look everything up.

Sooner or later you just get to be more 'into' the content of your food. As some have already said ... we usually start just counting calories and it developes from there.

Yes, I think that's pretty much the way of it. :) A couple months ago the whole idea of counting calories was new to me. I found FitDay and started logging in my food. Then I started noticing the circle graph that displays the percentages of calories from fat, protein and carbs. My fats weren't too high because I already knew I wasn't going to get anywhere by eating high-fat foods. I eat a lot of meatless meals, so it wasn't a huge surprise to me to see high percentages of carbs. I started paying more attention to all of this when I started trying to work out more regularly and found my energy being sapped quickly. Suddenly I was trying to fit in more protein. I actually don't find it that difficult to achieve a healthy balance. I eat bread, pasta, cereal and such -- like Miles, I tend to let the carbs fall where they may.

I lost 60+ pounds two years ago by only counting calories. I've since gained 35 of it back and have managed to lose about 9 of that. For now, I'm using nutrisytem food (one week) but still counting all of my calories.

I think bobbi is right about proteins being important as you work out and as I figure this all out, I know I will need to make adjustments. I'm trying to step lightly but firmly because I'm tired of yo-yoing and want to get it off and keep it off. Someone recommended the book Calorie queens and I'm so thankful they did. The book really hit home with me and has brought a lot of stuff together in my head. Overall I know I will end up just being a calorie counter but I will use every advantage for the next couple of weeks until I get the habit fully formed.

Infrog, I love WW too, and used them years ago to lose quite a bit of weight. There overall plan is how I try and break out my food through out the day. I try and work in plenty of fruits and vegtables and monitor all the rest within most of their basic guidelines.

I track my food with a software program,it's pretty handy and I like it but as I recall it wasn't cheap. I think tracking what you eat is so important for the losing process but very important for the maintaining process (my weakness)

Now if I could just get myself to exercise.

I lost 35lbs just by counting calories. I'm vegetarian and like bread, rice, etc., so my carb counts were on the high side. Having a higher carb count didn't seem to have a negative effect on weight loss when I was strict with counting calories.

I think it's different for everyone, and you have to learn what works for your body. I have found that only cutting/counting calories doesn't work for me. I have to exercise or the weight won't shift.

But like a lot of the others here, after a while of logging my food into FitDay, I started noticing protein, carbs, fat -- and vitamins, minerals and sodium. And now this has become, for me, not just a journey to lose weight (however fast or slow it happens) but to become healthy.

I also gradually moved from just counting calories to paying attention to other aspects of nutrition, and frankly, it's because I'm logging it in nutridiary and can see right there how I'm doing. At that point, it really wasn't much work to say, "Hey, my calcium is low, have a yogurt" or something like that.

I actually began with just portion control, and moved kicking and screaming to writing everything down... and I love it now!

As for intake, when I started counting, I weighed about 285, and decided to try 2000/day. That worked really well. Now, below 230, I try to keep it under 1900, but I'm also exercising more than I was then too. I seem to still lose 1-2 pounds/week on average, and I'm good with that.

Truthfully, it really is calories in versus calories out. Strictly speaking of food, it doesn't matter what you are eating in terms of calories. The person who eats 1400 calories a day in complete junk is going to lose weight just like the person who eats 1400 calories a day in clean food.

The difference is, the *junk* doesn't work because it makes you tired, sluggish, and it is very little food. Junk is high in fat and calories so you have to eat much less of it to maintain say, 1400 calories a day. With *clean* food (whole grains, veggies, fruit, good protein) you can feel really good and full eating 1400 calories a day (or whatever your personal intake is) ....

So that's why I think a previous poster was correct....if you stay on plan, you just naturally move towards cleaner foods because you get more bang for your buck so to speak and you feel better, fuller, healthier and more satisfied because you are getting healthier food and more of it.

Of course excersise is important too, as well as staying hydrated.

I still have a whole lot to lose, but I have always been good at losing it --- not so good at maintaining because I go back to old habits of bad eating and eating too much ...

I have always counted calories for weight loss (and worked out) with much success. It was when I lied to myself about how much I was really eating and slacked off on exercising that I would gain back (and have gained back...a lot :( )

Good luck to you!

Thank you for all the great responses and advice. I have religiously been counting calories now for about 2 weeks. I have been paying attention to the other components (fat, carbs, protein and sodium). But I am still having trouble losing. I am only losing maybe a pound a week, if that. I am doing 35-40 min. on the Elliptical 5 times a week and strength training. I am hovering between 1200-1400 calories most days (eating pretty clean). What am I doing wrong?? I would really like to see a 2 pound week again. Do you think my body is just adjusting to what I have lost? I am by no means frustrated, but I am aggravated by the whole thing. I just keep plugging along, I don't think I am doing anything wrong. Maybe my body just likes the weight. Well, get the **** over it, cuz it is leaving you for good (eventually)!!! :dizzy:

Cheryl -- A pound a week is great! I don't know that we can force our bodies to lose faster than they are ready to. Plus, 2 weeks isn't much of a time frame -- any little thing can hinder you, such as water retention.

Also, while it may sound counterintuitive, you may not be eating enough! You and I weigh about the same, you are doing more exercise than I am and eating less. Intuition would say that you should lose more, but you're only eating 1200-1400 calories/day, and maybe that's not enough for your weight and all the exercise you're doing. You might want to increase what you eat by 200-400 calories and see what happens. It shouldn't be enough to put you in a tailspin, but might actually help. One problem with eating 12-1400 calories is it doesn't let you get much lower when you DO hit a plateau.

Yes, me. I don't count carbs, I never have.

Fat, yes, I watch fat very carefully.

I eat about 1200-1300 calories a day, a couple of days a week taking it a little higher.

Counter
 

I have lose alot of weight by just counting calories. I have just recently been eating foods very high in protein such as salmon.. I looove smoked salmon and would tell you all to go out and buy some. Chicken of the sea makes a $2.30 pack of smoked salmon in a foil pouch just like the tuna and its great and ready to eat anytime of the day. I eat it at work and the whole package is 120 calories and 21 grams of protein to help u feel full. Its a greta snack plus its loaded with omega 3. I have found that eating foods like tuna and salmon and eating lower call breads susch as Lite 35 100% wheat has trimmed my calrioes and my figure.....Carbs who cares its all about calories in vs calories out. I cant be 100% sure because i have been eating less carbs as i find they are empty calories. Id rather have a nice slice of pacific smoked salmon then 2 slices of white toast. If you eat toast go low cal kind. I have had great loss doing the calorie counting

had enough, just keep plugging away at it, your body may be just adjusting and if possible hold off on weighing for two weeks to a month if you can. Just keep doing what you are doing and it will come out, but don't let a emotional barrier get in your way by watching the scales too close.

I know we all get caught up in it, but try not to. It can be such a emotional roller coaster.

Cassie and Tank, I wish I could count everything else the way you guys too. Right now, I'm got all I can handle to track calories and watch the eating. The program I use does track everything else, and when I put in new food I try and put in all of the other componets. I try and eat reasonably and in moderation sticking to no fat to low fat and watch all of my portions.

Is there a place I can find all the numbers for daily things like how much protein, fat, etc that is reasonable.

Quiltmama? do you mean averages of protein, fats and carbs that work for people?

Yes, or maybe better said what the daily requirements are that a body needs to sustain itself.

oooo, you'll get several different answers to that. It kind depends on what you're shooting for. Healthy is probably 33%/33%/33%
Sites that advocate muscle building call for higher protein. Folks who seek to lower their fat intake go for less than 25% ....
You see? What did you have in mind?

I guess to just have a base of good nutrition and to try and keep it balanced while I was dieting. Of course, while dieting I'm leaning to low fat or as close as no as I can get. My software program tracks and I like that but I'm not sure what the good balances are.

I'm glad you're here this morning. I should be doing housework but talking to you is a lot more fun :)
What kind of percentages do you have already?

I think if you're just looking "in general" for that kind of information (and you can adjust for yourself accordingly), you might find it helpful to start with the USDA food pyramid info, which talks some about tailoring foods for each of us based on age, sex, and physical activity level: http://www.mypyramid.gov/.

It's not geared to weightloss and does not take current weight into account, but you get a sense of the kinds of foods and they give a calorie suggestion (for maintenance).

And here's a link to the USDA dietary guidelines for healthy eating for the general population: http://www.health.gov/dietaryguideli...mendations.htm

For instance, they recommend keeping fats between 20 and 35% of overall intake, and keeping saturated fats less than 10% of total intake.

These are good places to start getting some information. You may decide that your own goals require modification from these.

I count calories and watch carbs, protein, and fat all at the same time.
I try to keep my calories at 1380 - 1730 and my carbs at 155 - 281 my fat at 31 - 67 and my protein at 34 - 151. So I do count everything else besides calories and I have lost 30 pounds so fat and still working on losing more. But, I just watch what I eat and keep up with just sticking to smaller meals. Try my hardest to take in alot of water daily and I workout daily. Its just not by counting I have to workout also.

Out For The Count
 

I dont use fitday or any other tracker based programs. I just count them in my head. It used to be hard but know i can remember everything i had that day and count in my head. Its easy when you shop by calorie count you remember say what the cals are in that ff cour cream and so on...

Thanks wyllean, I'll check those sites out, I just wanted a base to help me know as I travel along that I'm at least getting close to good nutrition levels.

I am counting just calories only but watching the other things looking for a base starting point.

I track my foods and calories because I have a problem learning when to say no! I'll eat even when I'm not hungry and keep on until I'm stuffed. Tracking helps me learn and be aware of what I'm eating, how much, and learning to space out my calories and needs. Hopefully this is all helping to prepare me for one day maintaining my goal wieght for life.

I need to become better motivated to exercise. My mind is ready but my body is in revolt. I have at least started some free weights and do that every other day, I've set a goal to work towards this week to get on my treadmill.

I feel I have so far to go, not just in losing the weight, but in changing my attitude, which is the real problem here.

I try and keep my calories at 1400 but can go as high as 1680, some days I don't make 1200 and then the others days I'm working hard to keep it at the 1400. Yesterday was one of those days. It ended up just a bit over 1400. I still wanted to eat even though my body was full. One minute I'd think I'll get something else to eat, but I wouldn't get right up and go get it, then the next time I'd think about it, I'd say what for? Your full now, why eat more.

I know there is a trim and toned woman in here, I just got to get her to surface more.

I can't even keep a running total for items in my shopping cart! Hmmm.. or remember what is going on as far as my calendar goes. I think it is hereditary. Well, and I have food amnesia if it isn't tracked on the computer or pda. I do call my pda my "other" brain. I would be lost without it.

Kimberly

ohhh Kimberly, you hit the nail on the head. Me too! I didn't track my food before, then I wasn't losing weight and I was so sure I wasn't over eating. Then I started tracking and realized I was about 200 calories from what I should have been and then I clearly saw why tracking was important.

But that is me. I've also noticed now, if I'm carrying something in my head to put down in my food tracking program, it is a bother to try and remember it so at my first opportunity I put it in there just so I know I've gotten it off my mind.

Everybody drops weight in a different method. I'll stay within the same pound range for 3 weeks and then during the forth or fifth week I'll drop like 5 pounds. So I'll average about 5-6 pounds a month, but the scale will take a few weeks to some me. It's very frustrating to bounce back and forth everyday from 135-137 but I know that if I'm staying on track and exercise, eventually it's got to fall off.

It really comes down to calories in and out. I've never counted carbs or even fat. That said, I do try to pick foods that are less processed and rich in fiber and nutrients because they make me feel better and fuller. Which is not to say I eat totally "clean" I eat my fair share of sugary goodness too, just in moderation.

1-2 lbs a week is a good rate of loss for most people. It's hard to tell much from any particular 2 week period because of water weight fluctuations. You just have to keep plugging and see how it goes over the long term. Sometimes it's helpful to zig zag your calories a bit when you stall out. But since you're still losing a pound a week I wouldn't really call you stalled :)

As someone who lost weight slowly over the course of a few years, I can tell you that your body will go at it's own pace. I had lots of months where I stayed the same for 3 weeks and then dropped 4 lbs.

I know it's hard not to get impatient, but really, as long as you're moving in the right direction try not to worry too much about the pace.

I've also found that I need to weigh or measure pretty much everything (down to the craisins and soy nuts added to my salads). I don't make very accurate "guesses" when it comes to serving sizes. Heck, I don't even know what a "split chicken breast" is. My mother-in-law asked me if the chicken breasts added to my recipe for white chicken chili were split or whole. What?! What does that mean?? LOL I told her I just added four chicken breasts from one of those bags of flash frozen breasts. Split? Whole? I don't know... I do know they were boneless! :dizzy: Well, back to the weighing and measuring............. it also makes the calorie count more accurate. Time-consuming yes. Worth it? Yes!!

LOL, that is me too. I read all the labels and do a double check with the tracking program. Then just keep going. I don't find it hard to count calories at all. I will after a few weeks have to do better with my shopping, planning, and cooking to keep from getting bored. But that is with normal not on a diet times too.

I use CalorieKing.com and track my calories. I imagine once I get a bit lower I will have to pay more attention to carbs, fat, etc. I try not to eat a lot of processed things to cut sodium as well.

I count calories and carbs. I try not to go over 2,000. I've been over it at some points. Like most people I don't weigh myself everyday or every week. I weigh myself at the end of each month. That way I don't get all mad at myself or get stressed out. In 1 month at the end of January I lost 7 lbs. Then at the end of February I only gained 1 lb back. I've been doin good. I just decided to have one goody out of each month that way I'm not dieing to have a sweet.

Right now, I'm pretty much just counting calories, I try and not go over 1400 but depending on the circumstance it would be ok to go as high as 1600 calories a day. 1600 calories is still under the amount of calories that my body will need to maintain my goal wieght of 140. The book that I've enjoyed reading so much "Calorie Queens" has helped me to understand so much about calories and food.

I'd like to better understand other things in food, i.e., carbs, proteins etc so I can eat healthier so that is something I'm striving for in my eating. I try to eat 3 to 4 fruits daily, and 2 to 3 vegtables. That helps me know at least I'm going in the right direction. I'm hoping by contining to read and research and by the time I reach my goal weight of 140, I will be more educated on all of the things I need to keep my diet balanced out.

I'm not so sure I could hold out and have a sweet treat only once a month. I'm at 1800 calories and if I want a candy bar, I have one. (No more than ONE a day, however.) As long as I count it, I can have it. Actually, I did find that dark chocolate really ISN'T as nasty as I thought it was. I bought a bag of Dove dk. choc. easter eggs and had one a day. One egg has 37 calories, 2.3 fat grams, .5 fiber gram. I kept them in the freezer and made a point of letting the egg melt on my tongue. Mmmmmm!

Kimberly

Kim that sounds wonderful!

I just can't eat very many sweets in my range...I consume a lot of chocolate protein pudding, no fat/no sugar jello pudding, and have a daily starbucks mocha frappucino (in a bottle) which at least while not being particularly healthy is caffeinated so it doesn't leave me with the same sugar-craving hunger following a normal candy bar. I used to treat myself every weekend but I found I just can't stop myself once I get going, so now it has to be far less often. I think I had a twix bar last weekend (or was it the one before?) anyways the next day we were at a convenience story and I was picking up a diet soda with my fiance and nearly thoughtlessly grabbed myself a candy bar but he held back my hand and said I'd regret it if I bought it. He was right, I didn't crave it or anything when I got home, and was much better off. :D

I eat my sugarless peppermint patty, I only eat one, and it works to about 37 calories per. I don't have one everyday. But my other trick I use to curb the chocolate or Peanut Butter, I buy the South Beach Chocolate and Peanut butter bars and will eat them for lunch or Breakfast. It serves as a meal, plus really puts that craving to bed, and you get a lot of crunch. I use the peppermint patty when I've not eaten the bars during the day and want just a taste.

I also eat a lot of the sugar free/fat free chocolate pudding, but I also love the Weight Watchers Fudge Bars at 110 calories it is a good no fat milk product plus you get that treat.

Help With Calories
 

Hi All,

Been reading the posts for a while now and thought i would just ask this question, i was doing WW but i found it so slow, i started counting calories begining of Feb and have managed to lose 10lbs, its been hard work and i have been having an allowance of 1500 cals a day, do you think i should be eating more??????? when i start reducing my cals how much should i reduce them to when i have reached my first 14lbs?????

Good luck to you all

Paula

Hi Paula! And welcome to calorie counting. I can't tell you how much I believe in it!
Can I have a bit more info? height, weight, maybe a food plan for one day?
Are you doing anything special for increased activity?