Though the task is tedious, writing down every little thing that passes through your lips is effective for weight loss- period. I have never personally been able to get into my best shape without doing it. There’s something about having to write “3 semi-stale peeps: 180 Calories/0 protein” that makes impulse eats far less appealing.
1. http://www.fitday.com/
Though this site lacks fancy flash images and arbitrary food ranking systems, it is my favorite online diet tracker because it is simple to use and is not excessively loaded with distracting ads and banners.
Make fitday work for you:
1. Click on the link above and under the sign-in area on the right-hand side click “Get Your Free Account”
2. Type in the information as it pertains to you
3. You will directed to a page where you can start entering your food for that day: search for your daily foods in general terms
4. Do not skip a thing! That little piece of hard candy counts—so do those three pretzels. You will be shocked by how quickly it all adds up!
5. As you add foods throughout the day, pay attention to the percentages listed for you on the food page. If you are trying to loose weight, decide on an appropriate calorie level (the one fitday suggests will be too high) aim for: 25-35% protein, 15-25% fat, and 40-50% carbs.
2. http://www.calorieking.com/
What to do when fitday doesn’t have your food? You can add a custom food using the information directly from a nutrition label or you may also go to calorieking and look it up. Calorieking has a much larger database, as well as several chain restaurant listings. It’s wild to just look at the nutrition in some things—search Panera Bread and see what you come up with. It will provide some motivation to start bringing lunch!
A frequent problem people have with writing food is portion underestimation! The only way to be certain about you dietary content is to weigh or measure it. Weighing with a digital food scale is the easiest method, since you can put your bowl on the scale and weigh the portion directly after zeroing. It should save you a couple-few loads of dishes!
So am I some kind of nutrition maniac who advocates weighing and journaling every nibble of food consumed for the rest of your life? Not really. Using this approach for a while (several months) will give you a realistic view of what a 1500 Calorie diet looks like. Trust me; it ain’t much. Once a person is used to the reality of 1 teaspoon of mayo (5g), eating an appropriate amount should become more automatic.
1. http://www.fitday.com/
Though this site lacks fancy flash images and arbitrary food ranking systems, it is my favorite online diet tracker because it is simple to use and is not excessively loaded with distracting ads and banners.
Make fitday work for you:
1. Click on the link above and under the sign-in area on the right-hand side click “Get Your Free Account”
2. Type in the information as it pertains to you
3. You will directed to a page where you can start entering your food for that day: search for your daily foods in general terms
4. Do not skip a thing! That little piece of hard candy counts—so do those three pretzels. You will be shocked by how quickly it all adds up!
5. As you add foods throughout the day, pay attention to the percentages listed for you on the food page. If you are trying to loose weight, decide on an appropriate calorie level (the one fitday suggests will be too high) aim for: 25-35% protein, 15-25% fat, and 40-50% carbs.
2. http://www.calorieking.com/
What to do when fitday doesn’t have your food? You can add a custom food using the information directly from a nutrition label or you may also go to calorieking and look it up. Calorieking has a much larger database, as well as several chain restaurant listings. It’s wild to just look at the nutrition in some things—search Panera Bread and see what you come up with. It will provide some motivation to start bringing lunch!
A frequent problem people have with writing food is portion underestimation! The only way to be certain about you dietary content is to weigh or measure it. Weighing with a digital food scale is the easiest method, since you can put your bowl on the scale and weigh the portion directly after zeroing. It should save you a couple-few loads of dishes!
So am I some kind of nutrition maniac who advocates weighing and journaling every nibble of food consumed for the rest of your life? Not really. Using this approach for a while (several months) will give you a realistic view of what a 1500 Calorie diet looks like. Trust me; it ain’t much. Once a person is used to the reality of 1 teaspoon of mayo (5g), eating an appropriate amount should become more automatic.
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