tracking food question

I pay attention to carbs and fat, protein is good for you and makes you feel full!

My daily thought process is like this:

In the A.M.: How much protein, fiber and salt is in that?
In the P.M.: Do I have enough calories left for a bottle of beer?

If you're attempting to lose a large amount of weight, the biggest hurdle (as most of us have tried to lose weight before) is the psychological component. We've been so indoctrinated by so many places - and we are so susceptible due to our yearning for achievement and acceptance - that we need to watch our calories, diet, exercise, have more of this, less of that, buy this, not that, all at the same time as attempting to integrate this new lifestyle into our current life.

Stop. Relax. Focus.

Fundamentally, if you're overweight, that is a function of overeating (assuming no medical problems). Focus on that, and that alone. Start there, succeed there, and then start worrying about all the other components that you can turn your attention to once you feel you've gained control and confidence. Create a positive feedback loop - a psychological bulwark that develops from achievement and that shields you from the daily temptations.

Scrutinize your calories first. Hold fast to them, and don't be afraid to adjust them up or down depending on how you feel, and whether or not you're seeing success on the scale. If you're eating 1200 calories, are miserable and not losing weight, then try increasing by 50 - 100 calories per day and see what your results are. Be patient, find what works for you.

"But the app told me I need to eat 1200 calories!"

Yes, but all our bodies are different. We have different muscle mass, different metabolisms, different stresses, different genetics. I defy any resource, without extensive testing, to pinpoint to me the exact calorie count that will have me losing 2 - 3 pounds a week. You know who can figure that out? I can. Because I'm with myself all the time. If I track what I put in my mouth, and I track my weight, I will arrive at the right number to get me where I want to be. Is that a more complicated and longer process? Yep. It's also iron-clad, provable and repeatable. Again, patience and focus. You're not going to lose all your weight overnight (much as we hope it would just happen). Be patient with yourself, forgive yourself, and commit to getting yourself out of the hole you've created.

Focus on calories first. Succeed there. Then worry about whether or not you're meeting arbitrary 'recommend daily intake' numbers.

Best of luck. You can do this.

My focus has changed over time. I pay attention to calories of course but over time noticed I was getting way too much sodium so I started tweaking my diet to cut down on my sodium...then I noticed that I wasn't getting enough protein so I looked for ways to get more protein with minimal sodium...then I noticed that I'm seriously lacking in iron every day. I tried all natural ways to get more iron but wound up buying a multivitamin with iron as a supplement. For me it's about small sustainable changes for lifetime improvements.