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Proven and quaranteed calorie chart tips that will help you achieve your weight goals.
Guaranteed? How can I say that? Because these are proven calorie chart tips that thousands of people over the years have used to lose weight. Including myself. I lost 20 lbs. using an online calorie chart system and it only worked because I followed these tips religiously.
If you follow these tips, chances are they'll work for you, too. I
can't say how much you'll lose, of course, but undoubtedly you'll see
some difference over time. However, if you don't follow these tips, you can expect to NOT lose weight. Pretty straightforward, huh?
First, what is a calorie chart?
Summary of winning calorie chart tips.
1. Measure and record every bite of food you eat every day. No exceptions (especially at the beginning).
2. Figure out how many daily calories you need to meet your healthy goals.
3. Stay reasonably close to your daily allotted calories as reflected
on your calorie chart. Don't go over more than once or twice a week and
then by less than 100 calories.
4. Tweak what goes in and out of your calorie bucket by making choices for yourself. Get support if you need it.
5. Practice these new habits for at least 90 days and forgive yourself regularly!
Recommended resources:
MyFoodDiary.com is the online calorie chart I used to lose my weight.
If you don't want the convenience and super-support of an online system, then try a printable calorie chart.
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A calorie chart can mean different things to different people. Either it's
- a listing of foods and their calories or other nutritional components, such as fat grams or carbs
or
- it's a chart system that allows a person to keep track of their
daily food intake, listing the foods they eat and the resulting
calories they've taken in for the day.
For the purpose of our calorie chart list, I'm going to be using the
term "calorie chart" to mean both of those things. A listing of foods
and their respective calories and a food log where daily calories are
monitored.
Calorie Chart Tips List.
This is like keeping track of where you spend your money; if you're
serious about the task, you put up with the tedium of hanging on to
every receipt. You even keep a little journal of some sort with you at
all times to jot down those sodas or coffees you buy with cash. It's
amazing how many people complain about where their money goes and yet
they always have time to run to the bank to get more. It takes less
time and much less hassle to keep track of your money and then make
decisions about how to spend it to reach your financial goals then it
does to fix things when they're not working anymore.
The same is true of using a calorie chart to keep track of what you eat each day.
Almost all purchased food comes with a nutrition label these days. Use
that label to figure out your portion sizes and then record what you
eat - accurately. This will be boring (yawn) at first, but by the
second week, you'll be a pro.
- Decide on the size of your bucket.
You have a calorie bucket that you use everyday, whether you realize it
or not. By the end of each day, you have eaten a certain number of
calories. This food was in your calorie bucket for the day. The simple trick is to decide ahead of time how many calories you need in your bucket to live in a healthy manner.
You can decide this in a number of ways. One is to use a baseline standard such as this one from the US Department of Agriculture
(the whole publication is quite helpful, but go to the last page of it
to find a chart listing caloric needs). Or you can try what I did,
which is to simply use my calorie chart to keep track (religiously) of
what I ate for a whole week. I wasn't trying to lose weight, just get
an accurate picture of what I ate in an average day.
Well, I can tell you I was shocked.
I was consuming about twice the calories I thought I was. This
eye-opening experience led me to ask all kinds of questions about what
and how I was eating. And every one of those questions got answered using my calorie chart system over time.
- Experiment with what goes IN your calorie bucket.
See, the great thing about using a calorie chart is you stop guessing about your food needs and wants.
Now you KNOW. At first, you may not like all this knowing. I didn't.
The realization that I was being lazy about my nutrition habits did not
make me happy! Well, I needed to get honest with myself. Once I
accepted how much I was truly eating each day I started to ask very
useful questions.
==> What if I simply substitute low-fat or nonfat ingredients in my cooking? How many calories will that save and how much room will that create in my calorie bucket?
==> What's a portion anyway? Whatever I feel like (bad
choice!)? Whatever a restaurant tells me (another bad choice)?
I adopted some portion standards for myself and then gave myself the freedom to decide how many of those portions I would eat in a day. How many would fit in my calorie bucket?
- After that, it was all about choices. I like choices, don't you?
My calorie chart had told me what and how much I was eating before I
started this process. My chart system also helped me decide an
appropriate amount of calories for each day based upon my health goals.
At that point, I could finetune the whole process. By keeping a few notes on my calorie chart I could see eating patterns,
some of which were making it harder for me to succeed. This was
information that was vital for me to know if I really wanted to lose
the weight. I couldn't get this information in any other way.
My calorie chart was now telling me
==> what foods I craved when I was moody.
==> what foods genuinely satisfied my hunger pangs.
==> what foods didn't last long, leaving me scrounging
for more food and deleting my calorie bucket too early in the day.
==> what foods I didn't really enjoy eating. So why was I eating them anyway??
==> what nutrients I was getting enough of and what nutrients I was deficient in.
Over time, this became a game, to tweak my calorie bucket. To try new
healthier recipes as a treat for myself. To feel great about being
responsible and in control of my new healthier lifestyle. To realize
when I needed extra support, that doing this by myself was not okay.
- Give the whole process time.
I agreed with myself at the beginning of my calorie chart experiment that I would do this for 90 days and re-evaluate.
After all, I reasoned, I can make decisions about what I eat for 90
days, can't I? Well, sure I could. And I did. I was not a
perfectionist, but I found I didn't need to be.
Oh yes, I also lost the weight. And not because I was actually dieting,
but because I was learning so much about my body and its nutritional
needs. All through the use of my calorie chart system.
Now, I certainly didn't invent any of this information. You've probably heard most or all of this before. I know I had. But I can tell you, I hadn't applied this information before, not to this degree.
There are a lot of calorie charts and calorie chart systems on the web.
Research them and choose the one that fits your needs best. Don't be
afraid to experiment and try more than one until you find the right
one. After all, it's your health and your future. That's worth the
effort, isn't it?
If you want to know the calorie chart system I used to lose weight, it's MyFoodDiary.com.
I am happy to recommend them to you. They worked great for me and they
have a lot of tools and gadgets that I didn't even cover on this page.
You can see them for yourself here.
I applaud you for researching ideas on getting healthier. Keep searching, keep experimenting, keep moving forward!
Disclaimer:
This information is presented for informational and educational
purposes only. Always remember to see your health care professional
before beginning any new diet or exercise program. The results
presented here are not typical. Your results are dependent upon you and
your efforts and will be unique to you.
Colleen Langenfeld is a mother with over 25 years of parenting experience and helps other busy moms at http://www.paintedgold.com.
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