Day By Day

SueInAz wrote: »

Start out by simply tracking every single thing you eat and drink. That includes nibbles from your kid's plate, sticks of gum, vitamins, everything. Getting into that habit is really the most important thing you can do because, unless you have an underlying medical issue, weight loss is only about calories out minus calories in. If you eat less calories than your body burns every day you will lose weight.

Underestimate calories burned from exercise, overestimate calories eaten if you aren't absolutely certain. The only person you're hurting if you try to find the lowest calorie amount for a food entry is you.

If you don't have one, invest in a kitchen scale. Weighing your food is the most accurate method to be sure of the calories you're eating. Measuring cups work for liquids but most foods should be weighed, even things like peanut butter and salad dressing. And when you weigh them you don't dirty extra utensils!

Babysteps. Many people become overwhelmed and quit because they completely change the way their eating and spend two hours doing cardio at the gym they just joined. You don't need to eat differently, just eat less calories. You don't need a gym membership, either. Instead, make small changes and take time to make them a habit. Add new changes when you're ready. These can be things as simple as replacing high calorie drinks with unsweetened tea or water. Swapping a side of fries for a salad with low calorie dressing. Parking at the back of the parking lot. Taking a walk during your lunch break. Climbing the stairs instead of riding the elevator.

If you find yourself getting overwhelmed, take a step back and reevaluate. You want the changes you're making to be for life so if you're doing something you hate, find something you like instead. It took me a long time to get started because I wanted to find an activity that I liked. Strangely enough that eventually turned out to be running and weight lifting the two things I told myself I didn't want to do.

ajl83 wrote: »

Hi everyone! So today is my third day into it. Naturally, I have lots of questions. One of them is; if I have x amount of calories, does it matter so much WHEN I use them? I'm a busy mom and sometimes it's hard to commit to sitting down and eating at the proper meal times. What if dinner is a little late, or I don't get to lunch? I know to try and avoid eating at night but if I have an alloted amount of calories, will it make a difference if I'm eating my "meals" at meal time or just sticking to counting my calories?

ajl83 wrote: »

Ok, thanks. My next question is... I'm breastfeeding as well. I know that I need extra calories to account for that. How do I go about adding those?? Also, I know that you have to count all calories, but is every vegetable that important?? My mom is on Jenny Craig and I know that it's only really portion control and she is allowed to eat veggies as much as she wants. She has been eating TONS of veggies and sticking to her meal plan and is still losing weight at a good rate.

kaj0264 wrote: »

Hi! I am looking for a diet buddy as well! I need someone to hold me accountable... How much are you looking to lose? How active are you?

1. Lower your weekly weight loss goal. If you're shooting for two pounds per week, that may be too aggressive for you. Change it to 1.5 or 1.0 pounds and see how that works for you. It's more important that you stick with your plan than that you lose the weight quickly. You're more likely to keep it off if you're eating now the way you plan to in the future.
2. Exercise a little more. More cardio will burn calories and give you more calories to eat each day. Just be careful that you aren't causing yourself to get a lot more hungry, too. There's no real need to spend two hours in the gym every day and the calories "earned" won't compensate for the extra hunger long sessions can create. You can earn a few more calories by simply walking.
3. Eat less calories at meal time and eat more snacks. Many people find that when first starting a weight loss plan that it's easier to eat 5 or 6 smaller "meals" each day than three big ones and a tiny snack or two. I personally prefer a 200 calorie breakfast, a 300 calorie lunch and a 300-400 calorie dinner. That leaves me more calories for a mid-day snack or two and an evening one, as well.