So, I must be logging or doing something wrong.

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Replies

  • SLLRunner
    SLLRunner Posts: 12,942 Member
    That's interesting Quasita. And a little shocking.

    I was extremely shocked to see how much american cheese was when i first added it to my salad last week. Won't be eating it any more, thank you very much.
    But, that's the thing. You don't have to cut anything out, you just need to eat less of it. And up those calories too because when you're bigger you can eat more.
  • KayJaMikel
    KayJaMikel Posts: 341 Member
    Maybe you should make your own tea and squeeze fresh lemon in it. That has no calories at all! The lemon is good for weight loss as well. And as far as sugar goes, I switched to natural Stevia which has no calories as well. This will save a ton of calories throughout the day. If you don't like Stevia, maybe try a little honey. Good luck!

    I went to their site and contacted them to see if they can send me a sample. We shall see, but the pricing on their site looks outrageous. Where do you get yours from?

    Keep in mind that a little Stevia goes a LONG way. It is much sweeter than standard sugar, so what looks like equal volume will likely get you at least 2x the use.

    You can get some samples from Stevita by writing them via the contact form, requesting it and including your address...
    http://www.stevitastevia.com/contact-us

    You can request a Truvia sample here:
    http://truvia.com/products/freesample

    The stevia boom has been going for several years, and many companies produce it now, but the above was the first company to put it out there. Try looking at various websites for contact and sample options. Your local grocer should have some brand of it in the sugar and baking aisle.

    Thanks, I did request both. I like the Stevia option best, honestly, a squirt or so, if it is as sweet as it says it is, so maybe that is the answer.
  • KayJaMikel
    KayJaMikel Posts: 341 Member
    That's interesting Quasita. And a little shocking.

    I was extremely shocked to see how much american cheese was when i first added it to my salad last week. Won't be eating it any more, thank you very much.
    But, that's the thing. You don't have to cut anything out, you just need to eat less of it. And up those calories too because when you're bigger you can eat more.

    I don't know, for instance I put 3 slices in my salad, I don't consider that a lot of it, slices are 1 ounce each, I think, so how much less can u put, 1 slice, I guess. I folded the 3 slices up so i could cut it into little chunks.
  • KayJaMikel
    KayJaMikel Posts: 341 Member
    I just skimmed the post beyond the OP, so please forgive me if I'm repeating what others have already stated. I'm also a fellow hypothyroidism sufferer, I have a small idea what it's like. :smile:

    1) Measure how much sugar you're using in your tea and coffee. Don't "eyeball" it, use an actual measuring spoon. Once you've done that, I'd suggest cutting down on the sugar, switching to unsweetened tea or swapping to artificial sweeteners if you cannot have your drink without some sweetness.

    2) Cut back on the processed food. Try to trade some of it out for fresher food, such as fruits and veggies. You don't have to give it up in entirety, but you will need to cut down on it if you want to stay within your calorie goal for the day.

    3) Measure your portions with actual measuring cups or a kitchen scale. I scoffed at that at first, but I tried it and it opened my eyes and helped me see some of my trouble spots.

    4) Plan ahead! This helps a great deal. It's hard to get off track if you're already mapped what you're going to have that day. If you brown bag it for lunch, you can make something that doesn't have as many processed foods in it ahead of time, helping you keep in your calorie goal for the day.

    Hope this was at least a little helpful! :heart:

    Thank you!!!
  • Quasita
    Quasita Posts: 1,530 Member
    I also wanted to add that another sweetener option that some people are not familiar with is agave nectar. Usually found around the honey section. It's still sugar, so you don't want to go crazy with it, but it is quite sweet and some homeopathic peeps say it has health benefits (what exactly, I'm not well-versed in).

    All I know is that I first considered it as an additive to my apple cider vinegar. I opted for clover honey at the time, but there are a lot of interesting options out there.
  • Quasita
    Quasita Posts: 1,530 Member
    That's interesting Quasita. And a little shocking.

    I was extremely shocked to see how much american cheese was when i first added it to my salad last week. Won't be eating it any more, thank you very much.
    But, that's the thing. You don't have to cut anything out, you just need to eat less of it. And up those calories too because when you're bigger you can eat more.

    I don't know, for instance I put 3 slices in my salad, I don't consider that a lot of it, slices are 1 ounce each, I think, so how much less can u put, 1 slice, I guess. I folded the 3 slices up so i could cut it into little chunks.

    See, and that's where we have to consider portions and daily recommendations to understand what we are eating (this is no judgment mind you, as I am a huge colby jack addict, and have to limit its presence in my fridge ;))

    What I mean is, 1oz of cheese is one serving of dairy. In that one salad alone, you accomplished all of your recommended servings of dairy for the day, if you go by the general FDA recommendations of 2-3 servings. With the creamer added, assuming it's a full fat or reduced fat (not skim/non-fat) option, we're talking probably 5-6 servings of dairy fat for the day.

    Now, I'm not hardcore about those recommendations myself, especially since my own calorie goals are exceptionally high. It's just a way to put some perspective on it. Maybe it would be easier to get cheese crumbles for the salad? That way you could measure in a measuring cup and it would require not only less prep, but also sprinkle on the salad much easier.
  • TrailRunner61
    TrailRunner61 Posts: 2,505 Member
    Weigh your food so you know how many calories are in it.
    Quit eating so many processed foods. Get rid of the jelly beans, tons of sugar, sliced/processed cheese, chex mix, etc. You are probably hungry because all you are eating are empty carbs that your body processed too quickly.
    You've really had 20 cups of liquid already? That's a lot for anyone. Perhaps try swapping out some of it for water with fruit added instead of sugar? If you don't fear sugar substitutes, try Splenda or something else until you can phase out the sweetness in everything.
    If you do need snacks, try a few nuts, but weigh them, as they are packed with calories. It will keep you full longer. Try some healthier cheese if you really want it. What about lower calorie string cheese? Greek yogurt with fruit. Boiled eggs. All of those will keep you full longer!
    If you're mindlessly snacking, just don't have the stuff in the house. I have 6 people in mine and they LOVE their junk. I had to decide that I wanted to be healthier and just not eat the crap. It's a choice. It's my body.
    Prelog your food the night before and plan higher protein, filling meals, so you wont be as hungry throughout the day.
    Plan a treat once a week so you don't feel deprived. I have a small butterfinger blizzard almost every week and I'm still losing weight because I eat healthier foods throughout the week.
    Are you exercising? If you work at your desk all day, maybe you can get up and move during your breaks. Even if you just walk around the house, it'll help.

    Good luck. YOU can do this and you're worth the effort it takes. :)
  • knra_grl
    knra_grl Posts: 1,566 Member
    So you may or may not drink that entire big cup of coffee. Rather than start with that huge cup, why not use a smaller one and that will cut back on the amount of cream and sugar you are wasting cals on - since you already said you sometimes dump part of it. Try using something less calorie dense than cream - even whole milk would be fewer calories or just use less.

    You have to plan foods when your cals are low. Also exercise - walk for a half hour and earn a couple hundred extra calories.

    You have to figure out what foods and portions will fit into the amount of calories you have to eat, if you want chex mix, then exercise for the cals you need for the treats and save yourself the calories for your meals.
  • karahm78
    karahm78 Posts: 505 Member
    Just wanted to suggest Crystal Light Iced Tea as an option to replace your tea…. it tastes like "instant tea", but it hits the spot for me as a tea replacement. That would save you a lot of calories.
  • staceybrooks52
    staceybrooks52 Posts: 2 Member
    Maybe you should make your own tea and squeeze fresh lemon in it. That has no calories at all! The lemon is good for weight loss as well. And as far as sugar goes, I switched to natural Stevia which has no calories as well. This will save a ton of calories throughout the day. If you don't like Stevia, maybe try a little honey. Good luck!
  • jaynalawayna
    jaynalawayna Posts: 80 Member
    You might also consider buying 2% milk fat American cheese or perhaps use the ultra thin slices - it knocks down the calories in a slice by about half.
  • sodakat
    sodakat Posts: 1,126 Member
    I started a bit higher than you are and I'm older than you, but I've been losing eating my normal foods, within reason and proportionally. Feel free to go back in my diary into February and March and see what I was eating. I have upped my calories a bit recently because I am experimenting to find how much I can eat while still losing at a reasonable rate. You can ignore some of my snacks to get the same calorie amount you need. If you want to of course.

    Kathy
  • serindipte
    serindipte Posts: 1,557 Member
    On cheese: I rarely add it to my salad anymore but I do add a bit to my egg whites in the morning, about 5 grams.

    On tea: The instant peach tea is delicious, sweet, and only 20 calories. (I don't log it because I drink two glasses per day and have a large enough deficit that it doesn't make a difference. If I start stalling too long, then I'll be more cautious and include it)

    On soda: I stick to diet. Diet Dr Pepper or Sprite Zero, usually.

    Small changes can make a big difference when you're looking at something full of calories without much nutrition or not very filling.
  • knra_grl
    knra_grl Posts: 1,566 Member
    So when you set your weight loss goals I am assuming you set it to 2 lbs per week? If you are having a hard time with the calories set for that weekly goal perhaps you should change it to 1 or 1.5 per week until you get used to logging and figure out how things work.

    Make sure you weigh and measure everything honestly and get used to doing it. You will soon figure out what foods are worth the calories and what ones you should just have as an occasional treat. I haven't cut things out totally, I still eat cheese and butter, etc I just learned how much I can have in order to stay within my calorie goals.
  • aledba
    aledba Posts: 564 Member
    I am afraid to open my diary, because feel some folks will yell at me because some days I am way under my calorie goals and drink diet shakes only. I know that sounds stupid. But, I am so very new at this and am trying really very hard to eat better, and get some wieght loss.

    No one is going to yell at you. And how would that even occur on a written forum? If you're an adult, it's up to you to make healthy choices by learning about nutrition and taking constructive criticism. If people want to belittle your choices without offering true help, that's their problem. You will make progress! It's a journey and a lifestyle change.
  • whitebalance
    whitebalance Posts: 1,654 Member
    You might also consider buying 2% milk fat American cheese or perhaps use the ultra thin slices - it knocks down the calories in a slice by about half.
    Buy real cheese. "Hard" cheddars are delicious. Grate the cheese onto your salad. Half an ounce is usually plenty.

    OP, the calorie counts for the things you're choosing sound accurate, including the measure of sugar you put in your drink. You're just choosing some calorie-dense, nutrition-poor items, which you really can't afford to do on a low-calorie diet, especially without exercise. Welcome to weight loss. My suggestions...

    1. Pick a higher calorie target for a slower loss rate. It will be easier, more sustainable, and more enjoyable... You'll have a better chance of sticking with it and keeping the weight off.

    2. Work on measuring, weighing, and logging your food 100% accurately. You've already realized that you don't yet know the calorie content or serving sizes of the foods you eat. Logging and "eating healthy salads" is essentially meaningless for weight loss if you're not measuring accurately. Eventually you will learn to adjust on the fly, substitute here and there, and "eyeball" a portion of a familiar food... But you don't have the experience to do it yet... You build that experience by weighing and measuring.

    3. Stop thinking you have to buy your way into fitness. You can lose weight without spending money on fancy scales, diet shakes, and designer foods. A $30 food scale will get you there. I wouldn't buy anything else for the first month or two... Experience will tell you what you need as you progress.

    4. Read all those great links somebody posted on page 1. Don't worry if it doesn't all make sense at first; take what you understand and work with that. A month from now, read them again.

    Good luck. Be patient and good to yourself... This may all be new, but you can succeed. :flowerforyou:
  • KayJaMikel
    KayJaMikel Posts: 341 Member
    Well, the cheese I chose was wrong. I have Crystal Farms Deluxe American Cheese, and is a 72 slice brick, and according to the label, there are only 70 calories in each slice, so a bit better, but still not great.

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