Could you guys give me an example of how you lay out your page for the day?
Like do you start off with how much calories you burn in a typical day then add the calories you eat, subtract the calories you burn...or what? I know this sounds pretty dumb. And I'm sure there's a thread on this, but everytime I try the search is says I'm not using the minumim word limit for search
I thought of using one of the online food journals, but I think for me I really need to keep a notebook.
I'm using fitday now but the last time I did this (25 years and nearly 100 pounds ago...) I used a notebook (well pages stapled in the back of a little pocket size calorie book). I just recorded calories as I ate them for each day and tried to stay below 1200 a day (back then I didn't know any better). Then and now I didn't figure exercise into my equations - I was just watching calories (and junk food). This time round I'm also watching the carb/protein/fat ratio which is much easier with the online systems than with a cheap tiny book.
I keep it really simple. I've got a small 3 by 5 inch spiral bound notebook, and each page is one day (I use both sides, each side is a different day). At the top of the page I note the date and my morning weight. Then I just log what I eat and the approximate calorie count. If I run off the page, that's usually a bad sign. At the bottom of the page, I may jot down any special notes such as "weight post-run", things like that.
I usually keep a running calorie total going at the right hand side of the page, so I can see where I'm at for the day. Since I'm in maintenance mode, I don't have a firm cut off, but I do have a target range that I aim for. I can see at a glance how many calories I have left in my "budget" for the day, and can plan accordingly.
It's really pretty easy and since the notebook is small, I can carry it in my purse and take it anywhere. For convenience, I've jotted down calorie counts for frequently-eaten foods on the inside back cover. I find I eat a lot of the same things over and over, so once I've calculated the calorie count of those lettuce wraps, for example, I can just refer back to previous pages. And it keeps track of weight fluctuations too, since I do weigh every morning. One notebook lasts me between 4 and 5 months, so it's inexpensive.
It doesn't track nutritional data, just calorie counts. But it does serve as a food log, and just the act of having to write things down and count them helps me to stay on track. Hope this gives you some ideas!
I just write down the day's date, then write down what I ate and the calories. At the end of the day, I add it all up. I normally add my calories up sometime during the day, just to be sure I am staying on track. Since I am pretty familiar with what I am doing, I almost always am, but it never hurts to check, just to be sure.
I don't log any other nutritional info but calories. Also, I don't calculate calories burned and add that in or subtract or whatever. I just make sure that I am staying within my allotted calorie range.
I first calculated my RMR (Resting Metabolic Rate). That tells me how many calories my body burns if I do nothing all day (approx). I try to eat around that amount, plus I workout a lot about 5 or 6 days a week. I jot down foods before they enter my mouth and I also check if I'm on track. On some days, I end up eating less and on occasion, I eat more. I love using the jouranl though. I've tried the different websites, but I'm just too clueless to use them and I need to have it with me all the time and I don't have my computer w/ me all the time.
I do not keep track of how many calories I BURN per day. The main reason for this, is because the monitors on the gym equipment, and the estimates from websites are all GUESSES. They are innacurate.
Also, I don't get into the whole figuring the deficit thing...and using my calories burned when figuring what I eat. I eat what I eat, and I burn what I burn-they are separate, and it makes it MUCH less confusing.
I have been averaging 1200-1600 calories a day for quite some time, and this is what it is, no matter what exercise I do that day.
So, my written journal contains the following:
~Date/Day of week at the top
~What foods I have eaten, and amounts/serving size-this is written on the left hand side of the notebook page
~How many calories, fat grams, and fiber grams in the food-these are listed towards the right hand side of the page. These are the only things that I keep a strict watch on. Some only record calories, some record calories and fat...and others include other things.
I would continue the day like this...each time, the total being the total calories/fat/fiber per day.
At the bottom of my notebook page, I simply write WHAT I did for exercise, and how long. I don't get into calories burned, and all that. So, my entry at the bottom might say:
Like many of the others, I just have a target range in mind, and I keep a running total of my calories. I shoot for between 1200 and 1500 per day. I make sure I add it all up in the afternoon before dinner so that I know how many I've got left.
I've recently started paying more attention to upping my protein intake, because when I was using SparkPeople for a bit I realized how low it was (the only "meat" I eat is fish). But I can't say that I log my protein grams.
If I'm doing some serious cardio I might keep track of the approximate calories burned, especially if I am planning to go over my calories target!
I plan my meals for the day and check them off as I eat them, that way I don't eat something twice! I stay within my calorie allowance and make adjustments as necessary, it is not at all time consuming, takes me about 5 minutes to plan a day's meals.
I wrote down each and every thing I ate today, even a piece of Extra gum (5 calories). Umm...wow. I'm shocked at how everything looks all wrote down with calories beside it. I think actually writing everything down will help me get a better idea of what I'm really eating and then, what I need to change.
It's a real eye-opener, isn't it? I never realised how many calories I could stack up in a day until I started writing it all down. Even when I thought I was eating healthy and lo-cal. Writing it all down and keeping my journal with me, at all times really keeps me aware, accountable and on track.
I'm new! But I started out with a paper notebook before I found this site. I have been learning as I go, but I write down everything I eat and the calories and add it all up at the end of the day.
The first goal was just to get a feel for what I was eating. After I did that, I started looking at what foods I could change to be healthier. Finally I started looking at calories. I've only been counting calories for a few weeks now. Mebbe I'm lucky, but I tend to eat the same half dozen meals every day so it's easy to mix and match to get the right amount of calories. For instance, I love tater tots! But I only add those in on days where I've been busy and the rest of my days calories are pretty light (and I have them with fish and who knew fish were so low in calories!)
I do have one question though. Can someone give me a link to work out calories for fruit. I've been giving myself a 'free pass' on fresh fruit. It's sooo yummy and I have no way to calculate the calories.
Hi...I use really pretty journals with spirals...ones that can lay flat when open. I keep track of foods (with the amount), calories, fats, protein and carbs. These are all in a range. I got my range from the sparkpeople website.
I add it up as I go along. I usually plan my day's menu in advance. (usually in the morning) However, my menu often changes.
If I stay in my range...at the end of the day.....I give myself a smiley face. It's nice to see days in a row with lots of smiley faces!
I find many of the information at calorieking.com - if it's not something packaged. Often restaurants have websites have nutrition info too.
Sometimes I will just count calories. But, I sometimes get 'sloppy' with that and then go back to counting calories, fats, protein and carbs to make me think more about good nutrition.
I don't keep track of calories burned.
Last edited by Beverlyjoy; 07-25-2008 at 12:42 PM.
for those who calorie count w/ a notebook
At the bottom of the page, I may jot down any special notes such as "weight post-run", things like that.
