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!
I will do that. I was doing the weight watchers daily count, but haven’t been losing weight. I will definitely go now and find a calorie counter. I have a small book I can use for calories. I bought it for water intake and exercise, but can use it for calories also.
Finally a diet that works and you see the results right away. I have been telling all my friends to join in. Can not thank you enough for giving me my clothes back.
Thanks,
Inez Foreman
Finally a diet that works and you see the results right away. I have been telling all my friends to join in. Can not thank you enough for giving me my clothes back.
Thanks,
Inez Foreman
I spent my 10 minutes researching apps! Decided on My Fitness Pal….looks like something I could easily use. Now, on to the calorie assessment…..toast with peanut butter vs bagel with hummus will be my first check.
I spent my 10 minutes researching apps! Decided on My Fitness Pal….looks like something I could easily use. Now, on to the calorie assessment…..toast with peanut butter vs bagel with hummus will be my first check.
I am following the weight watchers plan but am not an active member, tracking the food in a journal really helps me figure out how much of each food I can eat and keeps me accountable. I haven’t given up any foods but I have reduced the amount I eat of many foods after realizing how much calories/points they have. A bag of chips/crackers is not a serving 🙂
I am following the weight watchers plan but am not an active member, tracking the food in a journal really helps me figure out how much of each food I can eat and keeps me accountable. I haven’t given up any foods but I have reduced the amount I eat of many foods after realizing how much calories/points they have. A bag of chips/crackers is not a serving 🙂
Looks like I need to switch from fresh dates to air popped corn! I’m only short (160cm) so don’t have a huge calorie requirement. My main meals are good. I think it’s the mid-meal snacks that are doing the damage. Well, now I’m exercising every day I should start to see some changes soon, especially if I stick to conscious eating.
Looks like I need to switch from fresh dates to air popped corn! I’m only short (160cm) so don’t have a huge calorie requirement. My main meals are good. I think it’s the mid-meal snacks that are doing the damage. Well, now I’m exercising every day I should start to see some changes soon, especially if I stick to conscious eating.
I just started using MyFitnessPal. So far I really like it. It has a large library of foods and you can enter items by scanning the upcoming code. Ot also gives you an overview of your nutrition for the day. This is helpful for tracking sodium etc.
I just started using MyFitnessPal. So far I really like it. It has a large library of foods and you can enter items by scanning the upcoming code. Ot also gives you an overview of your nutrition for the day. This is helpful for tracking sodium etc.
Am going out to find a calorie counter book! Walked 40 minutes this AM– worked up a sweat but I recovered quickly. My brisk may be a little slower than those ladies 30-40 years younger, but am very happy that I did it! Spring in Kettering, Oh is beautiful.
Am going out to find a calorie counter book! Walked 40 minutes this AM– worked up a sweat but I recovered quickly. My brisk may be a little slower than those ladies 30-40 years younger, but am very happy that I did it! Spring in Kettering, Oh is beautiful.
Am going out to find a calorie counter book! Walked 40 minutes this AM– worked up a sweat but I recovered quickly. My brisk may be a little slower than those ladies 30-40 years younger, but am very happy that I did it! Spring in Kettering, Oh is beautiful.
I have always used Fitday but reading some of the others comments…Lose it might be better. pizza and soda are my calorie weaknesses :(. Haven’t counted calories in awhile so this should be enlightening.
I have always used Fitday but reading some of the others comments…Lose it might be better. pizza and soda are my calorie weaknesses :(. Haven’t counted calories in awhile so this should be enlightening.
I have always used Fitday but reading some of the others comments…Lose it might be better. pizza and soda are my calorie weaknesses :(. Haven’t counted calories in awhile so this should be enlightening.
I need to add Fitness Pal to my iPhone apps and make a list of my regular foods. I know one thing I am trying to do is cook my own meals and eat leftovers rather than buying “obentos” that often are filled with fried foods.
I need to add Fitness Pal to my iPhone apps and make a list of my regular foods. I know one thing I am trying to do is cook my own meals and eat leftovers rather than buying “obentos” that often are filled with fried foods.
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!