Okay I must be dense. but how do you do a calorie counting diet? I mean it's not like I carry a food scale around with me all the time or have constant access to a counter. how do you handle this kind of diet? I have tried low fat, I have tried low carb, I have tried gimmicks and fads. The only thing I haven't tried is calorie counting and that is because it seems like it is too hard to keep track of. So tell me your tricks to keeping track when you are on the go.
Okay I must be dense. but how do you do a calorie counting diet? I mean it's not like I carry a food scale around with me all the time or have constant access to a counter. how do you handle this kind of diet? I have tried low fat, I have tried low carb, I have tried gimmicks and fads. The only thing I haven't tried is calorie counting and that is because it seems like it is too hard to keep track of. So tell me your tricks to keeping track when you are on the go.
You have to plan. You have to measure. You have to journal your foods. If I'm on the go for the day, I pack everything and put it into sparkpeople either the night before or the day of. Everything is pre-portioned by the time I go to eat it.
If I have to eat out, I look up the calories online and PLAN what to order. If I go someplace that I can't plan for like that, then I get things that I can at least give a good estimate for. Grilled meat and a side salad without croutons or cheese is a typical "I can figure that out" meal for me. But do this as little as possible because estimation on a regular basis can lead to unintentional overeating.
Calorie counting has always been easier for me than diets that have food-specific restrictions. It takes some time, but once you've done it for a little while, it's not that much work, really.
Thanks to computers, you can find out the calorie count of almost anything, on the web. That's one way. Also, there are websites where you can keep track--where you just type in the food and how much you ate and it gives you an estimate. This is helpful for things like vegetables and fruits and foods that don't have labels.
Most packaged foods have the nutrition information that tells you the serving size and how many calories are in a serving. If you go by that, you're good!
And, a lot of restaurants and fast food places have nutrition info on their websites, so you can look up in advance how much is in different choices.
So there are lots of ways to do it that are easy! Of course, you can also buy a little calorie booklet at the checkout counter or some such place and carry a notebook with it. Whatever works for you. But you are going to have to find some way to weigh, measure, or otherwise keep track of amounts.
At home I measure so I have a good idea of portion control for when I am out and eating. This site has a good calorie counter link on the home page. I also keep a food journal in a small notebook and carry it with me. I have a whole list of 100 calorie food servings and this helps me to stay on tray with extras at meals and any snacking.
something that has really helped me is an application for your iphone or ipod called "Lose It". It's a free application and it's fantastic. You can keep track of all your foods, and they have a huge database of popular supermarket and restaurant foods. If you can't find what you want in the database, you can add a custom food. You can also keep track of your weight, what your calorie defecit should be, and exercise. I don't think i could do this without it! It really helps me plan and hold myself accountable...and believe it or not...after a little bit...it's really motivating! I highly recommend! If you don't have an ipod or iphone, I know there are websites you can use that are similar...I just really love having a counter that is so convienent.
Dining Lean - how to eat healthy when you're not at home, by Joanne V. Lichten is a good book. I haven't read the newest edition, but the 2000 edition lists food exchanges (which I follow, a "short-hand" version of calorie counting as each food within an exchange has approximately the same number of calories), and also lists calories, and other nutrients (I believe fat, fiber, protein, carbohydrate, and sodium counts, but it's been a while since I've had the book - I checked it out from the library and haven't bought it yet. It remains on my wish list.)
how do you do this?
