How to weigh food and count calories

[BRANDON17]

Hello everyone,

I have a question for you guys I have been going at this weight loss thing for a while now with the usual ups and downs of course but the exercise is steady. I do cardio 30 minutes twice a day now, a first just 10 minutes was completely hell but I finally over came that and I will bump up to 40 minutes real soon.

Right now it seems the scale is stuck I haven't gained any weight but I have not lost any either besides what I already lost so now im going to completely refine my diet and eat clean and go at this like a champ.So im going to buy a food scale and maybe some tsp spoons and portion dishes because my family seems to think I eat big portions so I was wondering how do you weigh meats and things like that say maybe a steak or citi chicken cutlets to get the calorie load of the meal I really want to hit my calorie target on the mark each day.

I also want to start lifting weights seriously this time I think im going to start with mark rippletoes beginners strength, do you guys think that is a good program to help shed weight and fat.Also one of my biggest obstacles is HUNGER after I work out at night I just get real hungry and usually wind up making bad decisons.How do I overcome this what should I do to not be hungry and hit my calorie target?.

And Obesity discussion can you give me my calorie target and things like that for my size 6.0 344lbs and what are the tools I need to count calories and intake.

Thanks Ladies and Gents Love you all
Brandon

[Rue]

I bought a calorie book. I find it more useful/quicker than the internet to flip through...but I use the internet too. I also read the labels and use those figures.

Eventually you memorize the calories in the foods you eat most often, so you don't have to look up every little thing forever.

I bought a standard kitchen scale - about $15. It does a great job.

Once you 'see' how much a portion is, it becomes easier to adjust your food intake accordingly.

Don't forget, you can eat more than one portion of a food, depending on what it is.

And be warned! A portion, when you're not used to seeing it laid out, often looks like a very SMALL amount, lol.

[MommaHoffa]

To count my calories I use Myfitnesspal.com and the app for my phone. There is also Sparkpeople.com they also have an app for smartphones. (the apps are free). I love both apps and websites. Sparkpeople has a TON of information and groups/teams that you can join and you can meet people in your area. It's a great site! Get Started at SparkPeople Today!

[Miranda]

You need protein after you work out and probably more than you're going to get from a single 4 oz serving of boneless, skinless chicken breast! I'm guessing that if you start out giving your body what it wants, you'll be less likely to binge on the "bad" things.

I agree with Rue about the kitchen scale. You really do need one if you want to keep an honest accounting of your calories. Rue is also right about how surprised you are going to be when you see how small one serving actually is. However, just because this is one person's definition of a serving size, doesn't mean it has to be yours!

I like food, I like feeling full - not Thanksgiving stuffed, but full and satisfied. Just because I'm losing weight doesn't mean I can't experience fullness! I just have to balance my calories and nutrients carefully. For example, for lunch I often will eat a huge salad. My calorie tracker at SparkPeople lists lettuce in one-cup servings. Okay, I'll just eat 4-5 servings of lettuce! Then, it has boneless, skinless chicken breasts in 4 oz servings. Okay, I'll just eat 1.5 - 2 servings diced up on my salad greens! Then I'll throw on a diced hard-boiled egg, maybe some chopped fresh asparagus or tomato, and smother it in fat-free sour cream (10 cals a tablespoon) that I've doctored up with tons of herbs and spices. I end up with a monster sized salad that isn't the least bit damaging to my calorie count!

5 cups lettuce
1 chopped large tomato
1 diced hard boiled egg
6 oz. chopped chicken breast
5 tablespoons herbed up fat free sour cream

= 362 calories (protein 45, fat 8, carbs 17)

Pair this with a steaming mug of tea or a large glass of water and you will be very full! And the fact that you've just ingested 45 grams of protein will keep you feeling full for quite awhile!

The trick is to balance proteins with vegies and whole grains to give you the greatest bang for your calorie limit! Sure, you can eat steak but the higher fat/calorie content is going to cost you in other areas. It's all about finding the right balance for you.

[Obesity Discussion]

Hello everyone, I have a question for you guys I have been going at this weight loss thing for a while now with the usual ups and downs of course but the exercise is steady. I do cardio 30 minutes twice a day now, a first just 10 minutes was completely hell but I finally over came that and I will bump up to 40 minutes real soon. Right now it seems the scale is stuck I haven't gained any weight but I have not lost any either besides what I already lost so now im going to completely refine my diet and eat clean and go at this like a champ.So im going to buy a food scale and maybe some tsp spoons and portion dishes because my family seems to think I eat big portions so I was wondering how do you weigh meats and things like that say maybe a steak or citi chicken cutlets to get the calorie load of the meal I really want to hit my calorie target on the mark each day.I also want to start lifting weights seriously this time I think im going to start with mark rippletoes beginners strength, do you guys think that is a good program to help shed weight and fat.Also one of my biggest obstacles is HUNGER after I work out at night I just get real hungry and usually wind up making bad decisons.How do I overcome this what should I do to not be hungry and hit my calorie target?.And Obesity discussion can you give me my calorie target and things like that for my size 6.0 344lbs and what are the tools I need to count calories and intake.Thanks Ladies and Gents Love you allBrandon

Based on your stats....I'd start with 2lbs-3lbs a week weight loss. If you truly are working out every day, by doing cardio for 30 minutes a day twice a day and lifting weights, I'd start with 3000 calories a day for starters, and look to drop that down to 2500 once you get the swing of 3000 after a week or two. If you are lifting weights, I'd target 225g of protein, 150g of fat and 185g of carbs for starters at 3000 calories Then once you feel good with that, or if you're having to force yourself to eat that much, drop it to 2500 calories, or 185g of protein, 125g of fat and 155g of carbs. You'll know when you're ready for this. If you're doing steady paced cardio (not HIIT), I'd look to merge your cardio to 1 one hour session a day. That way your heart rate will be up longer..... it takes a bit of time for your heart rate to get up to that fat burning level, so if you only have to start your cardio once a day instead of twice, your heart will spend more time in the zone. Let me know if that doesn't make sense. Can't comment on the weight program you mentioned, hadn't heard of it. PM me a link and I'll take a look. How has your past week been? Also, how long have you been plateauing for? A week or two is no big deal if that's all it is.

[BRANDON17]

Based on your stats....I'd start with 2lbs-3lbs a week weight loss. If you truly are working out every day, by doing cardio for 30 minutes a day twice a day and lifting weights, I'd start with 3000 calories a day for starters, and look to drop that down to 2500 once you get the swing of 3000 after a week or two. If you are lifting weights, I'd target 225g of protein, 150g of fat and 185g of carbs for starters at 3000 calories Then once you feel good with that, or if you're having to force yourself to eat that much, drop it to 2500 calories, or 185g of protein, 125g of fat and 155g of carbs. You'll know when you're ready for this. If you're doing steady paced cardio (not HIIT), I'd look to merge your cardio to 1 one hour session a day. That way your heart rate will be up longer..... it takes a bit of time for your heart rate to get up to that fat burning level, so if you only have to start your cardio once a day instead of twice, your heart will spend more time in the zone. Let me know if that doesn't make sense. Can't comment on the weight program you mentioned, hadn't heard of it. PM me a link and I'll take a look. How has your past week been? Also, how long have you been plateauing for? A week or two is no big deal if that's all it is.

Hi Obesity discussion my week has been fine i have been taking vitamin d like the doc said and my mood has improved because of it but some days my energy just lacks but i noticed when i sleep like a rock for abnormal hours im fine idk but Anyways I bought a treadmill from amazon i will get it tomorrow and im going to bump my cardio up to 60 minutes like you said then i will hit the weights.I don't know my weight has been the same for maybe a week and a half i don't know if its because of poor diet choices or just a plateau but i have been eating clean the last 4 days so i will see if it moves.and i will pm you a link to the program and maybe you can tweak it for me a little bit because i cant do pull ups as of yet.

Thanks Miranda rue mommahoffa and obesity discussion for your input it has all been digested

[hollee]

I prefer having a calorie counting book as although the sites mentioned here are fine I can't always come on line to check. I also have food scales.

[Obesity Discussion]

Hi Obesity discussion my week has been fine i have been taking vitamin d like the doc said and my mood has improved because of it but some days my energy just lacks but i noticed when i sleep like a rock for abnormal hours im fine idk but Anyways I bought a treadmill from amazon i will get it tomorrow and im going to bump my cardio up to 60 minutes like you said then i will hit the weights.I don't know my weight has been the same for maybe a week and a half i don't know if its because of poor diet choices or just a plateau but i have been eating clean the last 4 days so i will see if it moves.and i will pm you a link to the program and maybe you can tweak it for me a little bit because i cant do pull ups as of yet.

Thanks Miranda rue mommahoffa and obesity discussion for your input it has all been digested

How has the past week been eating/exercise wise? Glad I could help you with your routine. Let me know if you have any more questions on exercise; feel free to post them in this thread.

[BRANDON17]

How has the past week been eating/exercise wise? Glad I could help you with your routine. Let me know if you have any more questions on exercise; feel free to post them in this thread.

Hey obese discussion eating has been great i have started a new program called warrior built and i am down to 335 yay!!!!things are good and im getting compliments and results



Thanks 2 all

[Rue]

Good job Brandon! Put your burger up so we can see it go down!

[Miranda]

Nice! I agree with Rue, put up your burger! It's fun to take those blasted things down!

[Obesity Discussion]

Hey obese discussion eating has been great i have started a new program called warrior built and i am down to 335 yay!!!!things are good and im getting compliments and results



Thanks 2 all

Sweet! Tell us more about this new program, what's the basics of it?

[BRANDON17]

Sweet! Tell us more about this new program, what's the basics of it?

Well obesity discussion its basically cardio combined with a little resistance training for instance you start off with maybe 30 seconds of jumping jacks then 30 seconds of skis there are some push ups and planks in the routine but i was told to just march in place till i hit that level.its in 3 to 4 5 minute rounds with a 60 second rest period in between its very interactive. you also add dumbbell curls in the middle of the routine as well.


Thanks guys Brandon