I've been trying to start, but without food it's pretty hard. And don't say I should just go out and buy groceries. We get most of our groceries from Costco, and I can't go without my parents since it's their membership. We really have nothing to eat here.
Fitness Minutes: (107,651)
13,335 4/28/12 3:50 P
I think right off the bat, you should be hyper aware of how hungry you are, and stopping when you're full.
Fitness Minutes: (20,400)
2,704 4/28/12 2:28 P
You've been posting about planning to start this program for months. If you'd taken these steps when you first made a bunch of posts about "The Bikini Diet" (also known as eating a balanced diet) then you'd already be well on your way to achieving your goals. At this point in time ANYTHING you actually DO will be a step in the right direction. Ponder less, act more.
Fitness Minutes: (0)
20 4/28/12 2:13 P
Everyone has their own journey and something they have to do for themselves. If you're not tracking your food, track your habits!
I say keep a blog or a journal so you notice what you change activity wise or what you do habit wise.
When I first started, I just tracked what I ate for 2 weeks..I was over in every category..lol.
It IS a gradual change. I always wondered how people cut SO much to get in the ranges. The trick is to eat the same volume of food, but less calorically dense foods.. if your range is 1200-1550, and you are eating 2100 calories, replacing a pop at lunch, and dropping below 200 is a victory. Do that, and the next week make another change. Eventually you will be struggling to get the minimum. Sometimes I feel like I am force feeding myself to get 1600 calories a day.
Your plan doesn't have to make anyone else happy. Just keep improving a bit at a time, and you will get healthier. That is a gift you can give yourself, and what works for others, is not always best for you. Good luck with your plan, just stick to it, and be healthy!
I think you have a good plan for easing into measuring and tracking! It is recommended that for the first little while you just record what you eat without trying to change your food choices.
The way I did it was to track without changing my food choices. It was rather shocking, because I thought my food choices were much better nutritionally than they actually proved to be. It was a huge wake-up call for me that has kept me from the worst excesses of my previous habits.
But I don't see anything wrong with your plan if it leads to something you can stick with!
I was going to gradually get into tracking by, first, measuring out what I am eating and tracking it without worrying about how it impacts my ranges. That way, I can just see how I'm doing before I work on tweaking.
the only thing that i think looks funky about that is that you're going to hit a wall of tracking at some point. so perhaps instead of phase 3 you could do phase 2.5, which would be a goal of once a day or once per meal, whenever you have somewhat gotten a handle on portioning out stuff as meals, you track one item. so on your example, you might put your plate on the scale and tare it out, then put on the chicken like you would have any way and then note the weight.
so the first time you had the meal it might look like 1/4 plate grilled chicken breast with barbecue sauce -120 g Starbucks hummus cup [the plastic cup the hummus is in in the bistro boxes at Starbucks] with homemade fat free ranch Handful of carrots Snapware rectangle of kale chips
the second time might look like 1/4 plate grilled chicken breast with barbecue sauce Starbucks hummus cup [the plastic cup the hummus is in in the bistro boxes at Starbucks] with homemade fat free ranch Handful of carrots Snapware rectangle of kale chips -45 g
and the third time might look like 1/4 plate grilled chicken breast with barbecue sauce Starbucks hummus cup [the plastic cup the hummus is in in the bistro boxes at Starbucks] with homemade fat free ranch -3 oz Handful of carrots Snapware rectangle of kale chips
that way you get a little data as you go, but it's not like you're doing everything all at once all of a sudden.
I posted recently about trying to lose weight without tracking, and I felt like I needed to clarify my actual plans.
Right now, I'm in phase 1 of this: preparing the kitchen, buying a few new (smaller) plates, and packing my lunches for work.
Next week, I'll be entering phase 2. The "bikini diet". Basically, my goal will be to have 1/4 a plate of carbs, 1/4 a plate of protein, 1/2 a plate of veggies, a fruit, and some dairy with every meal. In between, I'll snack on more veggies/fruit (like carrot sticks with homemade fat-free ranch dip or celery with natural peanut butter). During this time, I'm going to be tracking my food, but I'm only going to be tracking WHAT I eat. For example, I might put:
1/4 plate grilled chicken breast with barbecue sauce Starbucks hummus cup [the plastic cup the hummus is in in the bistro boxes at Starbucks] with homemade fat free ranch Handful of carrots Snapware rectangle of kale chips
My main goal for phase 2 is to become aware of what I'm eating, and to try to cut back on portions.
Once I'm settled in an eating routine that involves eating a lot of the right foods, I'm going to start to gradually get into tracking. At first, I'm just going to track my estimated portions based on eyeballing to see where I'm at with how I'm eating. Then, I'll start measuring more carefully and work on tweaking to make sure that I'm losing weight without going completely out of control.
Does this seem like a reasonable way to do things? I figure, at the very least, it will help me on days that I go off track and eat all my calories because I'll have a model of what my dinner should look like when before I'd be at a loss if I had no calories left.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.