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!
No iphone so just used an online calorie list….more fruit and veg…..less fat and sweet things 🙂
Checking in. Haven’t completed yet because the stomach flu rocked our house, but will work on it today.
Checking in. Haven’t completed yet because the stomach flu rocked our house, but will work on it today.
I’m not a fan of keeping track of calories, ive done weight watchers and didn’t work out, it worked for the first several months and lost 20-25 lbs but gained it all back, I hated tracking the points and then I stopped. I will try my best to do this.
I’m not a fan of keeping track of calories, ive done weight watchers and didn’t work out, it worked for the first several months and lost 20-25 lbs but gained it all back, I hated tracking the points and then I stopped. I will try my best to do this.
I’m not a fan of keeping track of calories, ive done weight watchers and didn’t work out, it worked for the first several months and lost 20-25 lbs but gained it all back, I hated tracking the points and then I stopped. I will try my best to do this.
I have been following along however I am frustrated and discouraged at the GREAT difficulty I am having checking in!!! Even posting this has been riddled with challenges. I am using my iPhone 4 and I can’t understand why this has been so hard!!! Anyone else having problems?
Keep track using online journal http://www.loseit.com.
Keep track using online journal http://www.loseit.com.
Keep track using online journal http://www.loseit.com.
By cutting dairy, sugar, grains and legumes I am saving tons of empty calories and trading them for nutrient rich food. Because all calories are not created equal.
I’ve been using Calorie Counter. The icon is a green apple on a cutting board. I have an iPad. It’s free and let’s you add your activity. Shows graphs on protein , carbs eaten. I have to eliminate some bread!
I’ve been using Calorie Counter. The icon is a green apple on a cutting board. I have an iPad. It’s free and let’s you add your activity. Shows graphs on protein , carbs eaten. I have to eliminate some bread!
I’ve been using Calorie Counter. The icon is a green apple on a cutting board. I have an iPad. It’s free and let’s you add your activity. Shows graphs on protein , carbs eaten. I have to eliminate some bread!
counted calories and found a few substitutes. but also reminded myself that if I was really hungry for a certain item to eat 1 of it rather than 2 of a lighter item cause it might add up to the same calories as 1 of the regular item!
counted calories and found a few substitutes. but also reminded myself that if I was really hungry for a certain item to eat 1 of it rather than 2 of a lighter item cause it might add up to the same calories as 1 of the regular item!
I joined caloriecount.com a few months ago. It is free and not only can you count your calories with ease, you can see with your nutitional analysis is of what you ate. It even has suggestions on choices for the nutrients your lacking in your diet. It also has links to loads and loads of different exercises. I love it!
I joined caloriecount.com a few months ago. It is free and not only can you count your calories with ease, you can see with your nutitional analysis is of what you ate. It even has suggestions on choices for the nutrients your lacking in your diet. It also has links to loads and loads of different exercises. I love it!
working on counting those calories, Just got back from my third 30 min walk this week and I feel great and not interested at all at the 3kg chocolate egg in the lounge room. I do have a 12 year old who cant wait to get into it though bugging me every 2 mins.
working on counting those calories, Just got back from my third 30 min walk this week and I feel great and not interested at all at the 3kg chocolate egg in the lounge room. I do have a 12 year old who cant wait to get into it though bugging me every 2 mins.