Day 7: Count The Calories That Really Count | 30-Day Weight Loss-athon
Time for Day 7 of the 30-Day Weight Loss-athon. Today’s 10 minutes could pay enormous diet dividends.
If you’re new you might want to check out these posts:
- FREE 30-Day Weight Loss-athon – Join Us This April!
- 30-Day Weight Loss-athon – Ready…
- 30-Day Weight Loss-athon – Ready, Set…
- 30-Day Weight Loss-athon | FAQs
Read the steps below first, then take 10 minutes to complete them.
Move fast, act quickly and stop over-thinking. Ready?
What You Need:
- Paper
- Pen
- Calorie counter book, website or app.
Step 1
Calorie counts – useful info, or source of major [cue Psycho shower-scene music] obsessiveness? Depends on how you use them.
One of the reasons my programs works so well for people is that they’re strategic. You make small sacrifices for large benefits.
An excellent way to identify such power-packed mini-sacrifices is to find out what your everyday food costs in calories. You may find there are things you care little for that contain 74 fatillion calories. You’d probably want to know what they are, right?
I’m not going to ask you to count calories, which many people find time-consuming, boring, and obsessive. But I will ask you to learn the rough calorie value of only certain foods – those foods you eat regularly.
Let’s start by making a list of the foods you usually eat. Include your usual breakfasts, lunches, dinners snacks and drinks. No need to be exhaustive – just list the items that come to mind.
Step 2
Next, use an online calorie counter, app or calorie book to look up the calorie values of your main foods. (If you have a favorite calorie counter, feel free to share it in your comment on this post.)
Make a note of the calorie value beside each item on your list from Step 1.
This exercise is very useful – it gives you a good sense of the relative calorie values of certain foods. Knowledge is power! But we have to act on that knowledge, right?
Step 3
What are we going to do with what we’ve learned about the calorie values of your food?
We’re going to look for smart ways you can eat fewer calories without feeling deprived.
For instance:
- Surprised that mud cake contains many more calories than other desserts you enjoy as much or more? Then you might decide to swap your slice for a lower-calorie alternative.
- Surprised that vegetables contain so few calories? Then you may choose to add more of them to your lunchtime sandwiches and evening meals so you feel more full.
Whatever you learned, look for ways to tweak your eating regime so you get calorie benefits without depriving yourself of the foods you most love.
Step 4
Update your diet tweaks from Day 4, as well as any post-its or reminders you’ve created to help you.
Check in!
And you’re done!
Be sure to leave your comment below to check in and stay accountable. If you’re reading this by email or in a reader then please click here to leave your comment.
See you tomorrow!
Drank 2 glasses of water before each meal, walked approx 2 mi with 2 2lb hand weights, cooked a fresh healthy lunch (from scratch) and logged back onto my online calorie count…www.caloriecount.about.com is a free and easy way to log and covert everything I have consumed into numbers…and I need to cut down on white carbs-sigh!
Done. I realized my smoothie for breakfast while full of good stuff really adds up in calories. I’ve reworked it to be be 100 calories less than it was. Also, my favorite Greek yogurt is higher in calories than I realized so instead of eating 1/2 the container I’ll stick with the suggested serving size. I’m also going to limit my coffee to just one in the morning. (my “one” is actually the equivalent of 2, but I usually do this more than once a day).
Done. I realized my smoothie for breakfast while full of good stuff really adds up in calories. I’ve reworked it to be be 100 calories less than it was. Also, my favorite Greek yogurt is higher in calories than I realized so instead of eating 1/2 the container I’ll stick with the suggested serving size. I’m also going to limit my coffee to just one in the morning. (my “one” is actually the equivalent of 2, but I usually do this more than once a day).
Been using the My Fitness Pal app and website since mid-February…. helped me lose 17 lbs in a month bringing the 12-month total loss to 44 lbs. Some foods were surprises as far as calories, carbs, fiber, fat, and protein are concerned. Using the tools, I can adjust recipes or change my meal plans to make better choices BEFORE I eat and suffer the consequences.
Been using the My Fitness Pal app and website since mid-February…. helped me lose 17 lbs in a month bringing the 12-month total loss to 44 lbs. Some foods were surprises as far as calories, carbs, fiber, fat, and protein are concerned. Using the tools, I can adjust recipes or change my meal plans to make better choices BEFORE I eat and suffer the consequences.
I am downloading My Fitness Pal again, I used to have it but deleted it along the way. I do really enjoy this app, especially because it reads barcodes :). I wont bother to add up all the calories from passover last because I know its awful! On the plus side, I did make sure I only took one serving spoon or scoop of anything I had. I was full at the end but not stuffed. I know tonight will be even easier and for Easter I have made quite a few things “lighter”, so I have better choices throughout the day!
I am downloading My Fitness Pal again, I used to have it but deleted it along the way. I do really enjoy this app, especially because it reads barcodes :). I wont bother to add up all the calories from passover last because I know its awful! On the plus side, I did make sure I only took one serving spoon or scoop of anything I had. I was full at the end but not stuffed. I know tonight will be even easier and for Easter I have made quite a few things “lighter”, so I have better choices throughout the day!
Both sparkpeople.com and the lose it app are my go-to calorie counters! Lose it is nice when I’m away from the computer (plus you can scan anything with a bar code). I sat down yesterday and planned out both my meals and snacks for the week. Every meal and snack has a fruit and/or vegetable in it for low calories and to help with satiety! My plan is to stick with that plan. I’m giving myself to mix and match the days if I like but there is plenty of variety and options. Also giving myself permission that if I’m feeling hungry, to add an additional fruit or veggie to that day.
Both sparkpeople.com and the lose it app are my go-to calorie counters! Lose it is nice when I’m away from the computer (plus you can scan anything with a bar code). I sat down yesterday and planned out both my meals and snacks for the week. Every meal and snack has a fruit and/or vegetable in it for low calories and to help with satiety! My plan is to stick with that plan. I’m giving myself to mix and match the days if I like but there is plenty of variety and options. Also giving myself permission that if I’m feeling hungry, to add an additional fruit or veggie to that day.
I added MFP app to my ipad after all the posive comments I heard. I enjoy checking out whuich food are good choices and which are bad choices.
I had actually been counting my calories, even breaking them down into fats, carbs and proteins, but I have gotten away from this. I’ll think I’ll break out my old calorie journal and re visit that habit. It really does hold you accountable for what you put into your body all day.
I added MFP app to my ipad after all the posive comments I heard. I enjoy checking out whuich food are good choices and which are bad choices.
I added MFP app to my ipad after all the posive comments I heard. I enjoy checking out whuich food are good choices and which are bad choices.
From the commnets listed I think I will try sparkspeople and my fitness pal.
From the commnets listed I think I will try sparkspeople and my fitness pal.
From the commnets listed I think I will try sparkspeople and my fitness pal.
This seems easy enough if I know it costs a lot I probably will not eat it
I have heard the phrase “Bite it…write it!” Journaling is the best! plus it makes you so aware of what you put in your mouth and how many cal/fat/carbs there are in food!
calorieking.com
I have heard the phrase “Bite it…write it!” Journaling is the best! plus it makes you so aware of what you put in your mouth and how many cal/fat/carbs there are in food!
calorieking.com
I have heard the phrase “Bite it…write it!” Journaling is the best! plus it makes you so aware of what you put in your mouth and how many cal/fat/carbs there are in food!
calorieking.com