The More I Know…
…the more I realize I *don’t* know.
Today was the first day that I *officially* started counting, recording and posting my calories again at the food confessional. As I said in that post, I nearly chickened out as a result of all the garbage that I put into my body today, but thanks (at least in part) to Sylvia’s comment on my last post in which she encouraged me to focus simply on getting back in the routine of managing my daily calories, (rather than doing that *and* focusing too strongly on getting them between 1300 and 1500 *and* working in exercise, etc.), I decided to take that first baby step. And, I must admit, I’ve learned a few things in the process:
First of all, I have to say thank you to Paola for editing her already fabulous table generating food diary tool such that it now includes the optional capability of calculating things like your daily intake of fiber, carbs, fat, sodium, etc. I’ve been wanting to, if nothing else, be more conscious of how the food I eat stacks up nutritionally for quite some time (rather than concentrating simply on the calories it contains), but have found the prospect to be a little daunting. But thanks to Paola now I have a really cool and easy to use tool to help me. So… thank you again, Paola, you are truly amazing.
Secondly, in some ways, looking at all of that stuff has me even more confused than ever. Given that today was something of a caloric anomaly (hopefully) I’m not going to get too freaked out about the amount of fat and sodium that I consumed (for example) but what I realized is that I don’t really know how much of these things I *should* be eating each day. Sure, I know the basics like fiber = good and sodium = bad, but beyond that, I’m pretty lost. And although this is probably a topic for another post, I have to say that this lack of information has left me feeling more than a little bit pissed off at my doctor. I have a good relationship with my doctor and, for the most part, I trust and respect him. However, what I realize now is that while he *did* issue me a huge wake up call, one that has, literally, saved my life, he didn’t provide me with any of the tools I needed to change the path of self-destruction that I was on. He told me that I needed to cut back on the salt, but he never once indicated to me how much salt is too much. Everything I’ve learned about what works for me when it comes to losing weight, I’ve either a) stumbled upon through my own research or b) mooched off of all of you. That said, I guess it’s time to do a little research. (Or… if any of you know have some insight into these things, please, enlighten me).
And finally, keeping track of all of this shit is hard work. It took me FOREVER to figure out exactly how much fiber, protein and carbohydrates were in everything I ate today and I’d be lying if I didn’t admit that there were *several* times when I wanted to say “fuck this!” and eat (another) brownie. But instead, I trudged forward because I know that eventually it will get easier *and* even though it took more time than I thought it would, figuring out how much sodium is in two cups of fresh spinach was, well… illuminating. I *learned* something through the process and that always feels good.
So… perhaps tonight marks something other than just another attempt to get back in the saddle. Perhaps this is more like a new beginning — you know, a fresh start, as it were, rather than just a return to the old habits that have served me well in the past. Either way, I’m feeling really, really grateful tonight.
I’m grateful for…
- good friends who want me to succeed so badly that they are willing to *create* tools to help me get there.
- the knowledge that even though I still have a lot to learn that I’ve got a plethora of resources at my disposal to help me put the puzzle pieces together.
- the kick in the ass that got me to post my deplorable food intake today.
- the safe and accepting place that I have to share the gory details of my fucked up relationship with food.
- the fact that even though I didn’t want to, tonight I a) counted, recorded and posted my calories (etc) AND b) managed a vigorous 2 mile walk with my husband and 2 ridiculously cute dogs (I’m grateful for them and for my husband too, by the way!).
- And, I’m really, really, (really) grateful that tomorrow marks the beginning of a new school year for me. I’m so looking forward to getting back into the old routines that helped me lose weight to begin with. I’m longing for a regular schedule and a lack of the mental and physical exhaustion that has marked my summer. Apparently, I’m getting old and stuck in my ways, but I don’t care. I need those routines. They are precious to me. And tomorrow, I get them back. Yay! :)
And with that, I’m off to bed. I hope all of you have plenty to be grateful for too.
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Just Too Fat
I’ve spent my whole life as “the fat girl,” but only recently has that title proved to be too much for me to handle.
This journal does not represent my quest to accept myself as “big boned” or “pleasantly plump” or even as “fat and fabulous.”
No.
These pages are as much about coming to terms with the fact that I am just too fat as they are about my journey towards a healthier life.
Wish me luck.
***Note: Goal Weight based on calculations from the Happy Weight, weight calculator and is subject to change.
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After mucho reading at the start of my diet and finding lots of conflicting information, I finally settled on these daily ranges:
protein: 75g- 105g
carbs: 120g – 165g
fat: 33g – 40g
It works out at about 50% of calories coming from carbs and 25% each from protein and fat.
Note that 1g each of carbs and protein is 4 calories but that 1g of fat is 9 calories.
As for sodium, 1g sodium = 2.5g salt. The recommended MAX for salt is 6g a day.
People with high blood pressure should have max 3g salt a day (according to salt.gov.uk)!
(I’ve had second-thoughts about my enhanced HTML generator and I don’t advise anyone trying to use it because it doesn’t know or save food info. Instead, keep nutrition information in a spreadsheet so that it can be reused and edited.)
One thing that works for me with tracking calories at home: leave your food journal in the kitchen. I keep mine on the windowsill.
When I go to work, I keep it on my desk. Keeping my calories under control isn’t easy for me, but having my notebook close by at all times really helps.
I have yet to try and do any type of food journal and I loudly applaud you for doing so.
Have a great school year!
I like the grateful list. What a good way to end off the day.
http://www.myfooddiary.com
It is 9$ a month, but has some great tools. Even if you just used it for one month you would have a great handle on the above questions. Calculates for you the percentages of your macro nutrients (carbs, fat, protiens). It also has a fun little smiley system that helps let you know how you are doing. Like if you have had too much sodium (Stay under 2000, but 1500 would be best, but it’s hard, so very hard!) or not enough fiber.
Love your blog, you are on the right track!!!
myfooddiary.com looks fabulous! I’ve just gone through both tours.
For those who want to post their food diary into the blog, I suspect one can just copy the HTML ( … ) from the Food Summary.
I am always surprised by how little doctors are educated in med school on the profound effect nutrition has on health. I know a doctor who flat out hates nutritionists and thinks they are nuts! And when I was being treated for gestational diabetes, I was dumbfounded by the doctors nutritional “advice”.
Anyway, you are probably best off on your own research and sharing with people here who have done some research already. If you really wanted to go the doctor route, seek out a nutritionist or even an intergrated doctor (they put a lot of stock in nutrition but also couple it with medical science).
Sounds like you are doing great though. Just keep on going and things will start to fall into place. It IS hard. I am still at the point where I am saying “F” this and eating that other brownie because well, I guess I’m still intimadated by the hard work.
Getting back into a routine is best!! Don’t worry about anything but that.
Baby steps!!! :)
Doctors don’t take a whole lot of classes in nutrition—that’s just not generally how med school is set up. I would suggest seeing a registered dietitian who has good references (some of them are pretty crappy, some are great) if you want more guidance. :)
I use the sparkpeople free nutrition counting page to keep my food diary. It has a huge database of foods already in there so if I eat, say, a cup of carrots and 4 oz of salmon, I just type it in and it automatically adds up my fiber, protein, fats, calories, and vitamins for each day. Then you can look at a little graph at the end of the day to see what eprcent of your calories are from fat or protein or whatever. It also has the RDA guidelines in there.
I think the main thing (for me) is to get enough fiber, and to keep the fat to about 20%. Oh and watch the salt. We really don’t need any *added* sodium in a day.
You’re doing great by starting this way. Small steps turn into success!
Wow! Is really sounds like you are on the right track, good for you! I am so happy for you.
One tool I use, because counting gets tiring, is http://www.mydailyplate.com
It’s free, and very easy to use. I love it. It calculates all of the nitty-gritty for you, and you can even put in different portions if you didn’t consume a whole unit. It has been vital for me. I use it most when I know I am going out to eat (you can type in the name of a restaurant and find out all the nutritional information), that way I can know ahead of time exactly what is okay for me to get. This helps me make better decisions instead of just “winging” it. Good luck to you!
I miss you!
Come back!
Where have you gone? We miss you! :)
I hope you’re ok…it’s been a long time since you wrote and it seemed that you were in a pretty tough place….hope to read your stuff soon!!
Heya hun, hope everything’s all right and you’re doing okay – we miss you!
Missing you ….
Hoping you’re okay, drop by sometime and let us know how you’re doing. {{{HUGZ}}}
I hope you’re doing well. I just realized this post is a couple months old.
I have a little “weigh-in” on the whole calorie counting thing. I use a tool online at http://www.everydayhealth.com called My Calorie Counter that helps me keep track of what I put in my body. They have TONS of foods listed by brand name and all sorts of stuff that has their entire nutritional information. They also have nutritional tables for a number of diets that calculate your nutritional ratios and needs (carbs, fiber, sodium, etc) based on your caloric intake. They also have a place where you can add your activities, and itshows you how many calories you burned.
Anyway, it’s pretty awesome tool. I’ve used it in the past and it’s made this whole thing just a little easier.
I write a food journal as well I find that it really helps me to lose weight. I hope it is all working out for you.
thedailyplate.com also calculates all that stuff for you and shows the percentage of your daily intake and if you go over or stay under what the average amount is supposed to be.
You can also count all your calories at caloriecount.about.com. It’s totally free :)
Enjoy.
Where are YOOOOOOOUUUUUUUUUUUUUUUUUU? Come back!
I love my routines! I totally get where you’re coming from, but I’m also grateful for having a break to start new, healthy routines. I hope you stick with it and keep posting!
Hey. I’m starting over – want to join me?
Great blog, great information!! The biggest factor is figuring out how many calories you burn and how many calories you take in.
Darling – WHERE ARE YOU?! We miss you!
how you feeling now? that christmas is over and we are strolling into the new year?
Hello.I’ve just created a blog to collect interesting and really useful issues about weight loss for myself and the others.I would be thankful if you take a look at my blog and give me tips to make it better.
Regards
Nice blog with some good information here. This time of the year is an especially good time for people to get motivated to lose some weight. Good luck to everyone!
My theory is that if you count the calories than you aren’t cheating. It gives you a perspective of truth you know. I lost 130 lbs and not writing down what I ate during the loss made it hard to determine how much to “actually” eat to maintain. Keep up the good work and great job on logging the eats.
http://run4change.wordpress.com
You are exactly right, just writing it down is a good path to go down! I’m finding that the best way for me to stay within my calories is to have simple staple go-to meals that I can prepare and already know the calories of.
Oh well, I hope you got this. Love Laura
You’re so sweet and wonderful to write this blog. I have no doubt that it serves a great deal of people struggling with their weight — I don’t need to tell you that there are more of us than ever before. Funny, I still say “us” even though I released my weight a long time ago. (100 pounds) I just wanted to remind you that self-love and self-care is the foundation for everything else. ALL tools must be built and launched from that place in order to create the permanent change you want in your life. What does that mean? Well, you get to define it yourself, but certainly it’s support, friends, peacefulness, prayer and meditation, writing (okay, that one you’ve got down!)…
If you need some more info on creating self-care, you can hit my website for my free report “Your Body’s Secret Language – How to Make it Say “YES” to Weight Loss Forever. I did.” or give me a call to talk about an upcoming course. But I want you to know that you can absolutely add me to that list of supporters. I will keep you in my BEST thoughts and prayers. A healthy body is your one true HOME from birth to death, and you deserve it.
Yours truly, Laura Fenamore
CPCC and Body Image Mastery Mentor
my blog: http://www.BodyImageMastery.blogspot.com
Great post. It so often feels complicated trying to figure out the nutrition game, but I keep trying to think about it like its a foreign language I am trying to learn. So of course I don’t understand it fully yet. Of course it will take time and effort. Helps keep it in perspective. Thanks for sharing. Good luck.
jh
Interesting blog with some good information here. This time of the year is an especially good time for people to get motivated to lose some weight.
Good luck to everyone! …….. :)
It’s really worth consulting a holistic nutritionist about this stuff. I agree that it’s difficult to eat when you don’t know how much of what you’re supposed to consume! Feel free to email me if you want to talk more about this…
BODA weight loss
Good job getting in a long walk. Exercise helps so much!
where there is a will there is a way and it sounds like you have found that way great stuff
I here you. Trying to figure out all the values for carb, protein, fat, fiber, soluble fiber is a real pain in the rear. Keep up with your progress.
I think that losing weight starts in your own mind. If you are doing it for yourself, because you want to do it and not because others want you to do it, then you have a better chance of succeeding.
I had had enough of being fat and clumsy. I put my mind to the task and went from 240 lbs to 130 lbs. Its only when you become slim do you realise what you are losing out on by being fat.
It can be done but it starts with you.
Best of luck.
Mary
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great post thanks. being grateful is the secret to success. i love your philosophy.
You can lower your fat intact to 15 percent and also increase you raw vegetables intake
Hi,
I’d like to read more. Will you come back?
Keep up the great work!
Has anyone seen this new lip balm that was on the Today Show claiming to help with weight loss? I found a few videos of it on youtube.
I would love to read more
I might have been mentioned in the comments already, but try http://www.myfitnesspal.com
I used to use the sparkpeople food diary, but mfp is a bit more straighforward to use.
if you set up an account with Sparkpeople it will give you all the infor you need on your carb, sodium, protien, etc needs.
Hi there. Good on you for seriously trying to lose weight. I like comment 41 about weight loss being in the mind, that is correct. If you can get your subconscious mind to tell your body to lose weight, then that is what will happen with no will power involved. For more information you can find my new website through any article directory as I am a prolific article writer.
After reading your blog post today I went to check out The Food Confessional. I want to thank you for sharing that link because it was just what I needed after hitting my first plateau this past week. My weekly weight in was today and I was stunned when I got on the scale and saw that I hadn’t dropped a pound over the last seven days. I need to keep better track of my calories and pay closer attention to what I’m doing, so again, thanks!
You still around? Miss ya!
Very nice blog and amazing goal. One thing though, eating only 1500 calories a day will be very hard and is not easy to keep up. Making it 1600-1700 will be good enough if you’re exercising also. Definitely will keep checking back to see your updates!
I found your blog and LOVE IT! You’ve got so much positive support on here!
I recently lost almost 80 pounds! Today I’ve released a book about my own weight loss method called “What If YOU Were Thin” and would like your opinion on it. I used the Japanese method of kaizen to take and keep the weight off.
If you don’t mind, I’d like to send you a copy at no charge via email as a PDF. Let me know if you’d like a copy and I’ll send it to you today.
I look forward to reading more of your blogs and hearing from you soon!
Kindest regards,
Rachel D. Young
You have a good blog and good goal to achieve, but I like another way to weight loss based on safety nutrition.
Generally good work, I will follow you.
For a diet to work effectively, you must get into workouts that will add spice to your fitness level. The days of steady state boring cardio and doing one thousand crunches are long gone. Rather it is about getting onto high intensity interval training plus super set workouts to blast your fat whilst boosting your muscle growth.
Mike Jsimon, M.D.
University of Maryland
Health,fitness,Kidney and Urologic Diseases Information