One thing that I have found is critical is documenting what I eat every day. If I don’t then it can get out of hand quickly. When you document what you eat you realize that a meal you think is reasonable can easily be 1200 calories. This happens especially in restaurants.
You go out to eat and you order something that you think is not too bad only to find out when you look it up that it contains enough calories for the entire day.
I had to meet some friends one night at an Italian restaurant. I thought to myself, what can I eat that isn’t too bad? So I looked it up on my favorite website, www.myFitnesspal.com . I thought that linguini with clam sauce can be light if it’s made with broth so I put that into the search field. It turns out that it was 1300 calories. That is more than I am aloud to consume in an entire day. It turned out that ordering another seafood dish that was quite satisfying was only 450 calories.
I have learned that if you are going to watch what you eat you must look before you eat. There are tools you can use that will help you with this endeavor:
- Eat This, Not That! 2011: Thousands of easy food swaps by David Zinczenko – this book names restaurants and tells you what dishes you can order and how many calories and how much sodium they have.
- My Fitness Pal – the website above. This is a tool that helps you keep track of what you do and count your calories and exercise.
- You can use any one of the diet programs out there like South Beach or Weight Watchers. They all have an online tool that will help you keep track of what you do.
I cannot emphasize enough the value of keeping track (look before you eat). It is critical to any success in my opinion.
On the bright side many people in the office have been watching their weight and succeeding. Several have formed teams to walk around the building several times a day. Thanks to all my friends for helping me stay motivated. I have only lost 3 pounds but I am still not giving up and I am definitely exercising more.