Total
Daily Calories: 1760
Day 89 … Days till Weigh-In: 26
Tracking Food Calories
Tracking
daily food intake may seem overwhelming at first, but there’s no question it will
significantly increase your
weight-loss success.
Getting Started is Easy
1. Decide
how much weight you want to lose
2. Decide how long you want to take to lose it
3. Set your daily calorie goal
4. Use a notebook or computer to write down the food & calories for meals & snacks
5. Leave space at the bottom or in the margins for comments (this is important)
2. Decide how long you want to take to lose it
3. Set your daily calorie goal
4. Use a notebook or computer to write down the food & calories for meals & snacks
5. Leave space at the bottom or in the margins for comments (this is important)
It
gets easier and easier as you go. And don’t worry about being 100% accurate at
first; it takes a little time to get into the grove. If you need help setting
goals or food journaling, check out my 3/11/14 post for a synopsis of
myfitnesspal.com:
Increasing Your Chance of Success
According
the National Weight Control Registry, 74 percent of people who
are successful at losing weight track their food intake
daily. Wow, that’s 3 out of 4 people – that’s huge! By counting your calories, you will have an
increased awareness about how much you are eating. If you have a daily calorie
goal and are tracking throughout the day, you'll know exactly how many calories
you have left to consume for the remainder of the day. The National Heart Lung
and Blood Institute notes that self monitoring of a behavior, such as counting
calories daily, moves you closer to your goal.
Personal Thoughts:
While I do believe in the merits of eating a high calorie breakfast / low calorie dinner, in reality it’s just not working for me. So I’m making a mid-course correction. I’m assigning 1100 calories to Breakfast and Lunch (split anyway that’s comfortable) and 300 calories to dinner. I think that might work better. But I’ll have to start this Monday because I’m already 210 calories behind today (ugh!) and tomorrow I have to save calories for the evening – a group of us are road tripping to New Jersey for Medieval Times – where we shall eat, drink and be merry – 16th Century style!
While I do believe in the merits of eating a high calorie breakfast / low calorie dinner, in reality it’s just not working for me. So I’m making a mid-course correction. I’m assigning 1100 calories to Breakfast and Lunch (split anyway that’s comfortable) and 300 calories to dinner. I think that might work better. But I’ll have to start this Monday because I’m already 210 calories behind today (ugh!) and tomorrow I have to save calories for the evening – a group of us are road tripping to New Jersey for Medieval Times – where we shall eat, drink and be merry – 16th Century style!
Meanwhile,
I’ll quickly mention that one of the really cool things about designing a
personalized weight-loss program is making changes on the fly. If something
doesn’t work or fit my lifestyle, I tweak it and move on. Nice. J
| Daily Calorie Tracker | ||||
| [42] | Friday 4/10/14 1800 Calories | |||
| Time | Qty | Food Item | Calories | Sub |
| Breakfast | ||||
| 1 | Can of Tuna packed in water | 120 | ||
| 1 tbsp | Mayo | 90 | ||
| 1 | Bowl Organic Mixed Greens | 0 | ||
| 1 | Banana | 100 | ||
| 1 | slice Mozerella cheese | 40 | ||
| 1 | Hazelnut Coffee w/skim plus | 50 | ||
| Breakfast Calories: | 400 | |||
| Snack | ||||
| 1 | Coffee | 50 | ||
| 1 | Trail Mix 1.5oz | 200 | ||
| Snack Calories: | 250 | |||
| Lunch | ||||
| Panera Chicken Cobb Salad 1/2 | 400 | |||
| 1 | Crusty Bread | 140 | ||
| 1 | Bottle Water | 0 | ||
| Lunch Calories: | 540 | 1190 | ||
| Snack | ||||
| 1 | Decaf Hazelnut w/milk | 60 | ||
| Snack Calories: | 60 | 1250 | ||
| Dinner | ||||
| 3oz | White Meat turkey w/sesame teriyaki | 450 | ||
| 1 | Large Bowl Mixed Greens | 0 | ||
| Dinner Calories: | 450 | 1700 | ||
| Snack | ||||
| 1 | Hazelnut Crème Decaf | 60 | ||
| Snack Calories: | 60 | 1760 | ||
| Total Calories Burned: | ||||
| Total: | 1760 | √ | ||
| ***Daily Caloric Goal: | 1800 | |||
| Water (1 cup per circle) | ||||
| O O O O O O O O O O O O O O O | 14 | |||
| 1 cup = 8 fluid oz = 0.24 liters | ||||
| Time | Activity | Burned | ||
| *Calorie/Activity calculation: 20 or 30 Calories for every 5 minutes (depending on exertion) | ||||
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