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!
Writng down the calories helps to limit what I am eating. this is a good habit to get into.
The “Calorie King” Books are my favorite. They are purse size and thre most complete of any I’ve used.
The “Calorie King” Books are my favorite. They are purse size and thre most complete of any I’ve used.
Omgosh. Who knew honey had so many calories in it. I think it’s time to give up coffee or try a sugar substitute.
Omgosh. Who knew honey had so many calories in it. I think it’s time to give up coffee or try a sugar substitute.
been a myfitnesspal food journaler for quite some time. knowledge IS power!
been a myfitnesspal food journaler for quite some time. knowledge IS power!
When I don’t get a solid meal I tend to snack on the wrong (highly calorific) stuff. So now am looking at ways to eat less of the bad stuff 🙂
That was quite the eye opener, I’ve never paid attention to the amount of calories in some of our favorite dishes!
That was quite the eye opener, I’ve never paid attention to the amount of calories in some of our favorite dishes!
Well, I find no problem in this area as I’m on a protein-vigs diet now.
However, I did already replace/update a tweak in Day 4:
– DON’T buy any chocolate 🙁 (as it is!)
– Don’t “steal” bites from here and there! (NEW!)
Well, I find no problem in this area as I’m on a protein-vigs diet now.
However, I did already replace/update a tweak in Day 4:
– DON’T buy any chocolate 🙁 (as it is!)
– Don’t “steal” bites from here and there! (NEW!)
This is a tough one former. I have never really counted calories, even when attending WW. I will pay attention to portion sizes and attempt to count calories.
This is a tough one former. I have never really counted calories, even when attending WW. I will pay attention to portion sizes and attempt to count calories.
This is a tough one former. I have never really counted calories, even when attending WW. I will pay attention to portion sizes and attempt to count calories.
I downloaded My Fitness Pal on my iPad so I plan on following what I eat better to see what my regular is and then I plan on tweaking, staying happy but healthier.
I downloaded My Fitness Pal on my iPad so I plan on following what I eat better to see what my regular is and then I plan on tweaking, staying happy but healthier.
I use sparkpeople.com to help track things. I am always shocked to find out the calorie count of restaurant food. Makes me think twice about eating out sometimes..
I use sparkpeople.com to help track things. I am always shocked to find out the calorie count of restaurant food. Makes me think twice about eating out sometimes..
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.