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Calorie Counting

Re: Calorie Counting

FadeToBlack&Gold said:
Artificial sweeteners are as bad for you as sugar. There have been studies done that when you taste something sweet, but your body doesn't get the calories, your brain is tricked into making you hungrier at your next meal to make up the deficit.
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This does not surprise me. I used to not be able to finish a whole can of classic Coke because it was filling. Now I chug through 32 oz + of diet soda at lunch and overeat. Then again my weight gain also aligns with graduating college, becoming less active, the ability to afford fast food all the time, and a guy telling me I was fat (which I had never thought of myself as until he said it....and that was 60 pounds ago when I was a healthy weight).


Kep, I suggest pregnancy for weight loss. Nausea will help you eat less, and growing another human burns calories. Also, it could provide motivation to eat healthier. While I haven't actually lost any weight yet...in about 3 weeks I plan to lose 12 pounds in a day.
 
Re: Calorie Counting

In the past 14 months I've essentially lost a person. The key for me was cutting 5 things from my diet: soda, pizza, grains (cereal&white bread mostly), wings and nachos. I was aided greatly by having a farm nearby that sells exactly what I needed. Lean cuts of beef and pork, eggs and fresh dairy. Since I live in Maine cheap, abundant seafood was also an option. My meals have been:
Breakfast-eggs (bacon 3x week) and skim milk.
Lunch-protein shake or Greek yogurt, sometimes chowder.
Dinner-4-6oz of meat or seafood, non-starch vegetables and another glass of milk.
I'd also typically snack 2-3 times a day, either salad, protein bar/shake or vegetables.

The big thing is avoiding sugar and empty calories. I didn't really count calories, I just ate smart and the calories took care of themselves.

I also have done a lot of walking. I joined the Y for a while and would spend 2-3 hours there 3x per week. I know that's not an option for most people. I have a unique schedule. I've also moved my office into the basement so climbing those stairs has become a frequent activity.

Really though, it's a mental thing. For years I knew how to eat healthy and I knew I needed exercise. I just didn't want to do it. Then something clicked in my head and I was ready. My diet changed overnight and the pounds melted away. There is no magic solution. People have gotten rich selling "Lose weight fast!" schemes. You have to decide to do it. Diet all you want, but it's my experience that until you make the mental decision to change it won't matter.

The fact that you even posted this message is a good first step.
 
Re: Calorie Counting

So the most effective way for me to loose weight was low carb.

For just that, I'm 40-50lb down on my max many years ago.

When I was running and aerobics on top of that (and a LOT of it), it was 20lb more than that.

I know many people don't like that, say count calories, energy in/energy out balance, etc etc etc....

None of that worked before.

Cutting all sugar and most other carbs did. Bonus for me was that is very much lowered my blood sugar, which has reduced my risk of diabetes, which runs in my family.

It's tough to start with- as the sugar side effects wearing off suck pretty bad. Then the tough part was bread. Sugar is easy, most pasta is easy, and dropping everything but water was easy.

Oh, and drop the beer, at least for now. In the "lose weight" period, I'd do my best to avoid alcohol all together, as that really does a number on your metabolism. But when there, dry wine and dry liquor is ok.

That's what has worked for me for going on 20 years now. Getting older than 50 has made it more of a challenge, but it's still effective.
 
Re: Calorie Counting

BassAle said:
I drink seltzer instead of soda (zero calories, no artificial sweetener) and a ton of unsweetened tea (hot and iced). They just added a “hydration station” at work with three different flavored waters (basically water coolers with things like sliced lemons or watermelon and mint floating in the water). That’s helped me cut back on the tea
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Not enjoying tea and loathing coffee is a hindrance to my efforts. I like some flavored water, though the caveat that sweetness without calories may be self-defeating would indicate that might be self-defeating for me.

What I really need is a local ultimate frisbee or soccer league for ex-thin now-fat adults. Unfortunately all the adult sports leagues anywhere near me are dominated by superhuman fitness nut brokers who are clearly working through their divorces by turning into even supererhumans. No place for me there.
 
Re: Calorie Counting

alfablue said:
So the most effective way for me to loose weight was low carb.

For just that, I'm 40-50lb down on my max many years ago.

When I was running and aerobics on top of that (and a LOT of it), it was 20lb more than that.

I know many people don't like that, say count calories, energy in/energy out balance, etc etc etc....

None of that worked before.

Cutting all sugar and most other carbs did. Bonus for me was that is very much lowered my blood sugar, which has reduced my risk of diabetes, which runs in my family.

It's tough to start with- as the sugar side effects wearing off suck pretty bad. Then the tough part was bread. Sugar is easy, most pasta is easy, and dropping everything but water was easy.

Oh, and drop the beer, at least for now. In the "lose weight" period, I'd do my best to avoid alcohol all together, as that really does a number on your metabolism. But when there, dry wine and dry liquor is ok.

That's what has worked for me for going on 20 years now. Getting older than 50 has made it more of a challenge, but it's still effective.
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This is all really valuable, thank you.

I could eat anything I wanted up until I was 40. Anything. I was also still active (I didn't even have a car until I was 34 so I walked everywhere). The result was completely unhindered sugar and alcohol consumption with zero weight gain, even into my early 40s. Then everything went to hell very quickly.

I'm a big believer in just understanding the scientifically efficient way to accomplish the outcome. This isn't a character issue to me, it's purely biology. So I knew enough to cut sugar. That not being enough now it seems like portion size and controlling carbs are the next low-hanging fruit. Jogging and swimming, which I was adept at albeit bored to tears by when I was younger, are even more mind-numbingly boring now. The Peloton bike is OK because I can simply zone out and watch a 40s movie and burn up the kJ. I've considered lifting, too, since supposedly muscles actually burn calories to maintain themselves (?) and that seems efficient.
 
Re: Calorie Counting

Spartanforlife4 said:
If you start feeling hungry and it’s not near mealtime, drink a glass of water and see if you’re still hungry. I’ve tried doing this more the past year and it’s amazing how much less I snack.
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I go through about 120 ounces of water a week at week. I always have bottles at my desk and hit any thirst or hunger with that first. That has ended my snacking completely. All my calories intake at work now comes from the lunch meal, which is a big improvement for me.

I have dropped about 10 pounds since my max, by I'm still looking for 30 more and I seem to have plateaued again. Hence the thread. I'm going in the right direction but all the no brainer stuff is done now. Well, except for completely banishing fast food. I learned that by keeping a calorie journal this month.

Tracking just breakfast and lunch:

4/02 2923
4/03 2940
4/04 1000
4/05 1105
4/08 1100
4/09 1500
4/10 1750
4/11 1450
4/12 1220
4/15 1260
4/16 1870
4/17 0670
4/18 1190
4/19 2010
4/22 1850
4/23 0760
4/24 2560
4/25 1430
4/26 1510
4/30 1460
 
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Re: Calorie Counting

The most important thing is figuring out what change you can live with and maintain. I've lost and kept off about 25lbs for the last 6 months by changing how much I eat, not what I eat. For instance with your lunch if you change it to a McDouble and a small fry and you've cut 430 calories and still get a burger and fries.
 
Re: Calorie Counting

FadeToBlack&Gold said:
I'm actually more into fancy tea these days - I get loose tea imported from Taiwan and China via a store in San Fran (yes, I'm THAT guy :p). But I still drink black coffee when I travel to clients and it's not convenient to bring bags of loose tea with me.
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Trust me...none of us are surprised ;)

The best advice I have been given (had weight issues most of my life) is to get up and be active once an hour. It doesnt have to be anything sweat inducing, walk around the office or your house. Something to keep your body from going into storage mode.

No one method works great. The best thing to do is slowly cut out the bad stuff and replace it. Not all at once but over time. I quit pop in my 20s and it didnt do much for me weight wise but **** if I didnt feel better. Cutting out fast food helped me drop about 20lbs of the 50 I lost and have kept off. Now that I am pushing 40 years old I needed to change up again so I am intermittent fasting. (16/8 plan...restrict all meals to an eight hour window) Helps me not eat at night which is one of my worst habits.

No advice is going to be a catch all...you just have to figure out what you can stand and go piece by piece. Do too much right away and you will quit fast and rebound HARD. Good luck buddy!
 
Re: Calorie Counting

ticapnews said:
In the past 14 months I've essentially lost a person. The key for me was cutting 5 things from my diet: soda, pizza, grains (cereal&white bread mostly), wings and nachos.
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I agree with most of this though I eat pizza fairly regularly and wings semi-regularly. For the wings, if I make them I use a dry rub typically. If I eat ones with sauce I tend to just eat a salad with it (just give me a salad). As for pizza I eat weird pizza with non-traditional toppings like chicken/broccolli/stuff that's a bit more filling (anyone from Minneapolis knows Mesa Pizza). More traditional pizza like your average pizza at pizza hut though will pack on the calories very quickly and I would agree that it should be mostly avoided.

Basically I think you can eat those things but you have to be a bit smarter about how and what. As for the others I agree obviously, nachos = chips which are useless, the grains you describe I mostly cut out.

And you're right, I don't think eating healthier necessarily = worse tasting or boring etc. You just need to be a bit more creative/selective with food and I'd argue that a lot of healthier food tastes better anyhow.
 
Re: Calorie Counting

jerphisch said:
The most important thing is figuring out what change you can live with and maintain. I've lost and kept off about 25lbs for the last 6 months by changing how much I eat, not what I eat. For instance with your lunch if you change it to a McDouble and a small fry and you've cut 430 calories and still get a burger and fries.
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The thing about FF is it's not a choice, it's the lack of an alternative choice. Taking the time to make my own lunch in the morning would solve the problem.

For me it is purely about laziness. Preparing meals is almost as boring as exercising, but that "almost" constitutes a clear preference.
 
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Re: Calorie Counting

As for exercise do you at least like playing any aerobic/anaerobic sports, biking, or activities that don't necessarily = going to a gym/running on a human hamster wheel?
 
Re: Calorie Counting

Kep I'm 5'10" and not too long ago was about 225. When I was in MN I belonged to Lifetime and exercised regularly so I typically hung around 175-185. Not slim but far from overweight. Working nights is more difficult if I want to have any time during the day left for the family so for me losing weight had to come from eating healthier. I'm now down to 195 (still over my goal but I'm trending down) but for me I didn't diet so much as I stopped eating like a dumbass.

I eat fast food no more than 1x a week (sometimes less) and when I do I never upsize. Still not great but a step in the right direction.

I make a Glucerna shake for dinner and usually have a banana or apple with it. Sometimes I'll make oatmeal instead (or a bowl of cereal). No sugar allowed but I'll add some honey, raisins and or banana slices. Peaches on occasion.

We eat out a lot and I've learned to enjoy salads. Not dressing drenched salads and nothing in it that is deep fried (such as breaded chicken).

No eggs and no white foods (except cauliflower). 1 egg alone is 155 calories, white rice is worthless and white bread is dead weight.

I keep light snacks in my desk such as crackers that are low in sugar and calories.

Candy was never a big deal for me but I've cut that out nearly 100%. The occasional ice cream cone/Blizzard but that's about every other week.

No more than 2 full meals per day and I've learned to live with 1 nearly 50/50.

I didn't adjust anything with regards to alcohol and pop. I'm not big with either (about 1 pop every other day, 1 energy drink per day, beer/liquor 2-3 days per week at most) but I didn't adjust at all and have done ok.
 
Re: Calorie Counting

Everybody has their own systems. What works for me might not work for you. Hell, what worked for me 20 years ago (schlepping allover East Hill in Birkenstocks and drinking light beer) wouldn't work for ME today.

What has worked for me:
1. Journaling food - if you haven't done it, you probably aren't mindful of the sheer amount of garbage calories you consume. Use this to:
2. Eliminate the easy calories - eliminate beverage calories. Drop cheese and mayo from your sandwiches. Stuff like that.
3. Brown bag your lunch - this was probably the most effective thing for me. Going from 1200 calories of fast food to a turkey sandwich on wheat bread with some fruits and veggies makes a huge difference.
4. Minimize processed foods - if there are ingredients you can't pronounce without a background in chemistry, try to skip it. Instead of sugary breakfast cereal, go with old fashioned oatmeal. You can microwave it in 2 minutes and doctor it up to your liking (for me, that's a spoon of peanut butter, light drizzle of honey, and blueberries. Stick to the outside of the grocery store (produce, fresh meats) and skip the stuff in boxes and cans. Keep sugary stuff out of the house so that you CAN'T go grab some Little Debbie's from the cabinet at 11 p.m. Keep fruit on the counter instead.
5. Allow indulgences - plan to cheat, so that you don't beat yourself up and feel like you might as well blow the whole week when you do. Friday's I plan to get fast food for lunch. Weekends we get some pizza and beer. Maybe an ice cream.
6. Exercise, **** it. You can't outrun your diet, but exercise can make room for the things you love. I run. I don't particularly like running, but I like bacon, beer, and bourbon. I run for bacon, beer, and bourbon.
 
Re: Calorie Counting

trixR4kids said:
As for exercise do you at least like playing any aerobic/anaerobic sports, biking, or activities that don't necessarily = going to a gym/running on a human hamster wheel?
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Does typing count? How about reading?

The one "you're an adult now" sport I really like is tennis. It's summer; I should find a partner and just play all the time. I'm competitive AF so I really just need to find a partner a little better and start climbing the ladder, eventually exceeding them, finding somebody else, rinse and repeat.

You know... like dating! When you find the partner you'll never beat you marry them!

Partly it is not having had any experience being fat. I was always either thin (kid), in shape (college) or super in shape (20s - 30s) without doing one thing for it. Good genes with hell to pay on the back end because a lifetime habit of paying absolutely no attention to diet and activity.
 
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Re: Calorie Counting

I’ve lost 35 since I started dating my girlfriend. Started at about 220 and now I’m down to 185. I look good now. I can stand sideways in a mirror and actually think positively.

My secret? A combination of staying away from snacks, sensible meal portions, and liver disease.

Joking aside, the first two are helpful. The third was helpful in that I cut hooch for 2.5 months and replaced it with water. Didn’t change a dang thing with regards to exercise. That changes this summer with soccer starting again though.

We try to eat salads at least twice a week. We do a lot of curries. Tons of vegetables without ANY loss of flavor. More, in fact. We add chicken and nuts to get protein in there. We cook other things, but we watch fat, sugar, and portion size carefully. I used to do a lot of pasta because I was a lazy bachelor. Now we use quinoa instead. Cook it with chicken stock for a punch of flavor.

We also meal plan. Sit down Sunday evening and plan the week. It lets you set meals and review wether you’re eating a ton of garbage. I love AnyList. It’s worth every penny for the recipe import, shopping lists, and meal planning. Find a throw-together kitchen pantry recipe you like? Quickly add it at the end of the meal. We have a dozen of these that are quick, healthy, and super tasty.

I find most of my grocery shopping is now done in the produce section and meat counter. Significant reduction in canned and boxed foods. I don’t really think processed food is bad for you necessarily. I just think it makes you do bad things because of portion sizes. I stay out of the Doritos aisle because I know I can’t eat five chips. I will eat the whole dam bag. So just don’t give yourself the opportunity. I’ve also forced myself to like raw carrots. With and without a small amount of dressing to dip it in. Force yourself to like something like baby carrots. They taste pretty **** good when the scale starts with a 1 instead of a 2 for the first time in years.

I look back on what I would eat in a single sitting before we got together and it was just... bad.

Outside of the two week period*, I’ve been losing a steady 1-1.5 lbs a week. It’s a slow plodding marathon. Do NOT get discouraged. There are bad weeks where you might gain a lb or five. Things can change rapidly. The trend is important.

I really can’t say enough about my GF though. She’s kept me honest through direct actions and i suppose some indirect actions like me being embarrassed of eating like a pig in front of her. There might have been something to her not being able to eat gluten which caused me to stop eating bread, but I haven’t really tracked it.

I’d i were to bullet point this, here’s what I would say worked for me:
1. Cut alcohol for two months
2. No pop. At all. Sub water or unsweetened flavored water. Try lime juice squeezed in.
3. Buy an easy to clean Nalgene bottle and drink water.
4. Try again to learn to like black coffee or unsweetened tea. Did that ever work for you?
5. Cut meal portions. NO SECONDS. Find a better snack.
6. No chips or similar. Just don’t do it. Sub carrots. Pre-portion almonds.
7. Honest salads twice a week. Find a Cafe Zupas if you don’t like salads.
8. Sub quinoa for all rice and pasta
9. Use an app like Lose It. Track meals daily. Track weight daily.
10. Rely on your wife to keep yourself honest. Try to do this together.
11. Go on a walk or two. Park in the back of the parking lot. Go up a flight of stairs instead of the elevator. Incremental gains.
12. Set reasonable goals.
13. Bring your lunch from home. Proportioned and healthier.
14. Meal plan the week!!!!!!

*this was the height of the virus where I was literally eating a few tablespoons of food a day and feeling full because my spleen and liver were crushing my stomach. I lost something like 5-6% of my body weight in a two-week period after already shedding 15 lbs.

/ramble
 
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Re: Calorie Counting

My problem with food tracking apps for calorie counting is that if you do your own cooking, you have to enter each ingredient and hope it's both in the database and has the numbers entered accurately. It drives me insane trying to pick from the different brands, serving sizes, and nutrition counts of eggs, veggies, crackers, bread, etc. My Fitness Pal is particularly terrible at this, and I inevitably quit using it after a couple of days.
 
Re: Calorie Counting

Kepler said:
The one "you're an adult now" sport I really like is tennis. It's summer; I should find a partner and just play all the time. I'm competitive AF so I really just need to find a partner a little better and start climbing the ladder, eventually exceeding them, finding somebody else, rinse and repeat.
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That would definitely help and if you're competitive and wanted to get a competitive edge you could probably find some type of lifting/training to do that'd be tennis specific.

As for coffee do you think you could sorta just force yourself to drink it? Coffee is an acquired taste for sure and I'm not exactly drinking the stuff at work for the taste. I know with things like beer/bourbon I sorta did that for a while until I grew to actually like the taste of them. With coffee it's doubly important because it helps me cheat and not eat for a while and eat a late lunch.

I also do intermittent fasting where I don't eat for a number of hours and just drink coffee in the morning, skip breakfast entirely, and don't eat lunch until 1-2 (depends when I wake up and when I ate dinner the night before). I'm not gonna pretend to know whether there's any science to that being more efficient for burning calories or whatever but if nothing else it sorta forces you to eat less (I think there is something to the fact that eating something to start the day like say a banana increases your appetite whereas skipping breakfast shrinks your stomach and decreases your appetite slightly). This was another thing that helped me get from 203 a year ago down to 165-168 range I've been at for a while now. In your case if you skipped the corn flakes and milk that's a pretty easy 200 to cut that isn't going to make you feel any less hungry 30 minutes after you eat it.
 
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