Not sure what kind of tricks you're looking for. Lots of us use one or another of the online calorie counting sites (there are several that are free). They can take a little more time at first, but definitely save time in the long run.
As far as setting calorie limits, you have to use what works for you. Everyone is different; someone else might lose at a higher level than you. So expect to have to experiment a little at the beginning. Did you track calories for a while before starting to cut them down? If you know what you were eating on average, it's a good idea to start just by cutting 500 off that, even if it seems high, because it'll be a significant change but not too drastic. In theory, it should yield a pound of weight loss in a week.
For me, it helps to have a set of about 4-5 breakfasts that I eat frequently, and ditto with lunches, that are all around the same number of calories. Doing this, I hardly have to count at all until I'm planning dinner.
Find a calorie counting site, definitely. There are plenty. Also, find a weight calculator (here's a good one: http://www.freedieting.com/tools/calorie_calculator.htm) and input your stats to find out a suggested calorie target for you. Then, you try to make wise nutritious choices (we all know what junky food is...and what healthy nutritious food is) and you start there. Calculate your calories ahead of time as much as you can and find a rotation of meals that you like and can stick with. I tend to eat similar low calorie items for breakfast and lunch and allow myself more leeway at dinner.
I don't count calories. I have eliminated all BAD carbs, I think my body is carb intolerant. I have tried WW, JC, and with both plans and being super strict I either gained or lost a pound every two weeks. At my weight I should have been able to lose a bit faster so for now I'm focusing on lean protein, lots of fiber and green carbs. I think it's just finding something that works for you that you can stick with. And as so many ladies here will tell you, if you slip up, just start again. Start again a million times if you have to <3
Hey again Sweet Nicole! I calorie count using livestrong.com/myplate. I told it I wanted my goal to be losing 1.5 pounds a week, plugged in my height and weight, and it automatically figures my daily calorie goal. Then I track every thing I eat using it.
It's very easy for me. I like the flexibility, if I want to eat something, I can, as long as I budget my calories for it. I tend to make wiser choices, just cause I don't want to blow all my calories on one meal or snack. Really, the idea that nothing is forbidden has helped me stick with this plan for five months. Restrictive plans mess with my head.
I track with FitdayPC because I don't want to have to be online to do it. There's also Fitday online and a whole bunch of other similar free tools.
I use the kitchen scale or measuring cups and measuring spoons to measure what I'm eating so I can write it down accurately.
1 tbs peanut butter
3 oz apple.
2 slices wheat bread
2.8 oz chicken salad
1 oz lettuce
6 oz low sodium v8
That kind of thing. Then I punch it into my food log. Now that there's cel phone apps or at least mobile friendly sites it's even easier to track it on the go.
I try to keep to 1800 cal overall. I aim for a 40% carb-30% protein -30% fat split.
I pair 2 starch exchanges (about 1 cup cooked rice, pasta, etc) with 4 oz protein. The veggies are practically free if steamed, lightly cooked.
Fruit is a sweet so best whole than juiced so it doesn't hit my bloodsteam so fast. Pair with a protein or fat to slow it down. (Hence apple with PB)
I have blood sugar issues so balancing out with protein is a habit. Same with eating every 4 hrs.
I think anyone would benefit from doing that though -- just to not have cravings and wigginess. You don't have to be diabetic or prediabetic to appreciate being free of hunger headaches and whatnot.
That's about it.
Keep a food log with NO changes to see where you are at and what level got you to where you are at. Then chop off 500. That gives you -1 lb per week.
Or do a split like -250 from food and -250 from doing exercise. That gives you a net -500 calories and the -1 lbs per week too.
I have an iPhone, and I've been using MyNetDiary. There are lots of calorie tracking apps - for Android, too. I highly suggest something on your phone as well as computer, that way you can track while you're out, or look things up on the go.
As for determining a calorie amount, I averaged out a bunch of different sites' suggestions - livestrong, spark people, fitday, and a couple of others.
I use My Fitness Pal app on my iPhone to watch my calories. I try to get around 1200 per day, but I started eating around 1800 per day at my high weight. It's useful to have an app on my phone because if I am out I can instantly tot up my calories and stay on track. My best tip is to log everything. And I mean EVERYTHING and do it religiously every single day.
What works for someone might not work for you though. Many people hate counting calories and prefer a plan like Weight Watchers, some pople are more successful with intuitive eating, some like the low carb plans. It's all trial and error discovering what works for you personally.
Find a calorie counting site, definitely. There are plenty. Also, find a weight calculator (here's a good one: http://www.freedieting.com/tools/calorie_calculator.htm) and input your stats to find out a suggested calorie target for you. Then, you try to make wise nutritious choices (we all know what junky food is...and what healthy nutritious food is) and you start there. Calculate your calories ahead of time as much as you can and find a rotation of meals that you like and can stick with. I tend to eat similar low calorie items for breakfast and lunch and allow myself more leeway at dinner.
Nothing to it but to do it. Good luck.
agree about the finding a calorie counting site (if you choose to use calorie counting) !! I have done WW on and off for years and in 07 I had lost 60 pounds with it. It works if you work it. Really anything does, but I did gain it back because I became lazy. I now do calorie counting (which I thought I never would do because it intimidated me lol) and I abslutley love it! I use livestrong.com and I have the ap on my phone. Doesn't matter where I'm at or eating I can look up different foods and figure out what I'm going to have. It also let's you either put in how many calories you want to intake OR if you choose to go the lose 2 lb's a week it will figure your calories for you. I hope this helped! You're gonna do great with whatever you choose to do
I do weight watchers now, but have also done calorie counting....
I think there's a little more flexibility with the weight watchers points plus plan in that many fruits and veggies are 0 points. Downside is it does cost.
In any case, fatsecret is my choice calorie tracker. Its free and has an iphone/android app as well. I find their database is pretty large.
Whatever you choose, make sure its sustainable for YOU. Good Luck!
I use My Fitness Pal and I really like it. I have no more than 1700 calories a day and no less than 1300. It seems to be working along with exercise. I've lost 22 lbs in 46 days.
Counting calories? Weight watchers? HELP?
so for now I'm focusing on lean protein, lots of fiber and green carbs. I think it's just finding something that works for you that you can stick with. And as so many ladies here will tell you, if you slip up, just start again. Start again a million times if you have to <3
