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I just put this diatribe on Facebook, but I thought it could be helpful here as well. Most of you already know the “secret”, but I think some are still where I was at 5 years ago.
Happy New Year! January is the time of year people look to make change and I’m no different. Last January, I focused in on my health and made a commitment to change. I’ve done this before, but it finally clicked.
People ask, what are you doing to lose weight. I don’t know that they really want to hear the answer, but I’m going to tell you. It’s not a diet, not a strenuous exercise regime, it’s an education.
I started using FatSecret.com about 8 years ago. It was a way to keep track of my weight. I’ll tell you that seeing your weight go down (or up) doesn’t work.
What worked for me is entering my food into the application so I knew exactly what I was eating. It took some time to learn and get consistent in logging, but it was the one key element that got my mindset right. How do you lose weight? Eat less calories than you burn. That’s the true secret!
I do hear that people feel entering food into an app takes too much time or that it’s difficult to find the food, but it’s not really and your health is worth the time isn’t it? How much time do we spend on Facebook, Pinterest, Instagram, etc? I’ll tell you, taking 2 or 3 minutes per feed is going to be worth the time.
This app is free. I get no benefit out of this recommendation. I just wanted to share. Feel free to contact me with any questions you have or more information about what I’ve done to lose 70+ lbs.
다이어트 캘린더 보기, 2020년 01월 4일:
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2217 kcal
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지방: 90.28g | 단백질: 196.35g | 탄수화물: 157.42g.
아침 식사: Coffee (Brewed From Grounds), Egg, Sugar in the Raw Sugar in The Raw, Egg White, Cream (Half & Half), Isernio's Breakfast Chicken Sausage. 점심 식사: Ground Beef (85% Lean / 15% Fat, Patty, Cooked, Broiled) , Whole Milk, PBfit Peanut Butter Powder , dotFIT Lean MR , Starbucks Spinach & Feta Breakfast Wrap. 저녁 식사: Chicken Breast, Skinless Chicken Breast, Cabbage , Ground Beef (85% Lean / 15% Fat, Patty, Cooked, Broiled) , Kale , Beef Broth Bouillon and Consomme (Canned, Condensed) , Hannaford Sliced Tri-Tip Beef Sirloin. 간식/기타: Open Nature Scandal-Less Peanut Butter Cup Light Ice Cream, Haagen-Dazs Belgian Chocolate Ice Cream, Hershey's Milk Chocolate Nuggets with Almonds, Apples . 더보기
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87중 1에서 20
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Totally agree. I just posted a New Year journal FS entry, basically saying the same thing, emphasizing the deficit variable, noting that the only way to know about deficit dimensions is to use the dB, log food, log activity. The scale follows the numbers reflected in my FS Diet Calendar daily averages & totals, without fail.
2020년 01월 4일 작성이: rgaDawg
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2020년 01월 4일 작성이: love2educate
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Yes, congrats on your success! And the goal is also to educate yourself to the point to start eating mindfully and keeping a healthy weight without logging at the end.
2020년 01월 4일 작성이: velvetee
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it is easier than on the "Fitbit" app. and it pops up with lots of choices to make sure you get the right one. I did think it takes too long or it is super hard but that is so not true. thank you fat secret.
2020년 01월 4일 작성이: JoyHarkey
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Velvetee, thank you! I’m not sure when I’ll stop logging, maybe when I have learned more, maybe not 😁
I have new goals all the time and the data helps me examine and adjust my way of life. It’s a part of my analytical mindset.
2020년 01월 4일 작성이: love2educate
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So right, basically a New Lifestyle!!
2020년 01월 4일 작성이: srossca
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Totally agree, Velvette - eating mindfully and keeping a healthy weight without logging at the end.. Thanks for this reminder. This happens intuitively once we establish long time healthy habits. The body is very intuitive and I believe that all bodies intuitively want healthy food, healthy weight, healthy fitness. Once we start giving our bodies those things, it seems to take on a life of its own. Make good habits, they're as hard to break as bad ones.
2020년 01월 4일 작성이: rgaDawg
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Congrats on your massive weight loss, and the discipline it took to get there. Yes, the tools here are super useful, but you've shown the grit to make the best use of them.
2020년 01월 4일 작성이: erikahollister
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I use the bar scan feature a lot of the time. Seriously it’s like one click and the food is loaded. For meats I weigh every time. Just part of my process when I’m plating my meal.
2020년 01월 4일 작성이: Mike531
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Great feedback everyone. I’m a data lover and the only way to have data is to record the information in the first place. When I go in for my monthly consults at the gym, I can show the trainer what I’ve changed and how it’s affecting weight loss, muscle gain, fat loss, etc. it’s very rewarding for me.
2020년 01월 4일 작성이: love2educate
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We all have our ways and methods. I love data too, does not logging make me a non analytical person? I doubt so. At the end, it’s the results that count.
2020년 01월 4일 작성이: velvetee
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It’s all a matter of choice V. I’d say for people that have no clue about their health, that logging is key. Even those with a clue about what they “should” eat need help. They know they shouldn’t eat cheeseburgers every other day, but they do and don’t realize that they are 1000 calories over their burn every other day. Learning the metrics behind my eating has kept me on track even when I’m choosing not so healthy options.
2020년 01월 4일 작성이: love2educate
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I would say these point are true for improving muscle as well. Tracking the amount of weight you lift and exercise progress is important if your goals are to increase stamina, strength or muscle mass. You can lift or run the same amount and maintain, but not make progress.
2020년 01월 4일 작성이: love2educate
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I love the data, including being able to look back at what worked, what didn't, progress, etc. It takes a while to collect meaningful data, but the insight has been helpful for me to make progress. Being able to look at where I was with my weight and what was happening during some not so happy moments in my life which let me see the effect it had on my health and my happiness. It's also helping me prevent a recurrence of someone entering my life who tends to have a more negative impact than I'd like. The diet calendar is my favorite on FS, I can see trends in a snapshot. The activity summary on my watch is my favorite there. And those silly rings really have an impact on me choosing to move vs. sitting on the couch watching TV or doing something that moves my body.
2020년 01월 4일 작성이: Katsolo
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2020년 01월 4일 작성이: love2educate
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Exactly - We can deceive ourselves, but numbers don't lie. My weight always follows those daily deficit averages. I'm after the averages, totals. Aug, Sept, Oct, Nov - daily average = deficit = I lost weight. I blew my daily average deficits over xMas = gained weight.
2020년 01월 4일 작성이: rgaDawg
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2020년 01월 4일 작성이: love2educate
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Life-long logging! I don't think I'll ever eat intuitively. Not logging is NOT the end goal. The end goal is maintaining a fit, healthy weight and lifestyle. If someone does that without logging- good for you. Doesn't make someone more successful though- the "being in maintenance" is the success. Congrats to anyone who gets there and keeps it- however you choose to do so!
2020년 01월 4일 작성이: davidsprincess
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L2E- Do you have someone ask you and then about 30 seconds in his/her eyes glaze over when you say there is no magic pill or powder? I never knew how easy it could be just to track it and move more. You're kicking ass!
2020년 01월 4일 작성이: davidsprincess
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2020년 01월 4일 작성이: jcmama777
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