What do you think of this article from Diabetes Connect?

RebDee
By RebDee Latest Reply 2015-03-09 14:37:40 -0500
Started 2015-03-02 21:05:30 -0600

THIS ARTICLE WAS DOWNLOADED FROM DIABETIC CONNECT:

Losing weight isn’t easy, and there is no magical formula for weight loss that is going to work for everyone. Dr. Yoni Freedhoff, an Ottawa-based obesity doctor, says, “Ultimately, you need to like the life you’re living food-wise if you’re going to keep living that way. It’s crazy to think with billions of people on the planet that there’s one approach that suits everybody. The best diet for one individual is the worst diet for another individual.” One method that has been shown through clinical trials and studies to work for a lot of people and that is easy to tailor to your lifestyle is keeping a food diary. One study even showed that people who kept food diaries versus those who didn’t lost twice the amount of weight.

I HAVE BEEN KEEPING A FOOD DIET FOR ALMOST ONE YEAR. I TRY TO KEEP MY CALORIES TO 1000 PER DAY. I USE MY FITNESS PAL TO WRITE IN EVERYTHING I EAT AND ALL THAT I DRINK AND EVERY STEP I TAKE AS WELL AS ALL OF THE EXERCISE THAT I DO.

Many people’s problem with keeping track of their food is that it can be difficult to track every little bite they eat throughout the day. Also, sometimes it can be tricky to figure out exactly how many calories are in a meal. The great thing about a food diary is that you can decide how you want to track what you eat. One of the first steps to take towards being more mindful of what you eat is to simply be aware of which foods are higher or lower in calories rather than counting every calorie if that seems daunting to you. This may not give you quite as accurate a picture of how many calories you are eating, but it will give you a greater awareness of and help you to be more careful of how much you consume in a day.

MY DIARY INCLUDES, CALORIES, CARBS, SUGARS, SALTS, FATS.

How much you eat is just as important as what you eat, and figuring out what the correct portion is can be tough. Unfortunately, when it comes to calories, assume the worst. Especially when you are eating out, you want to overestimate your calorie intake because of typically large portions and excess fat in the cooking process. To better understand portions, you might also try downloading an app like Calorific which shows you pictures of what 200 calories of a given food actually looks like. When you are keeping track of your calories, some helpful hints are: • 200 calories of lean meat is about the size of a woman’s palm (plus around 120 calories for fat from preparation or cooking method) • A cup of starch is about the size of a woman’s fist and ranges from 180 to 220 calories • At restaurants, add 40% to your calorie count for calorie counts not posted on restaurant menus • Desserts generally contain around 25 to 50 calories per tablespoon.

I ENJOYED THIS PARAGRAPH AS I LEARNED SOMETHING NEW, WHILE CONFIRMING WHAT I ALREADY DO. I USE MY FITNESS PAL.

If you carry a smart phone, starting your food diary can be as easy as downloading an app. You could try using one of these apps to see if they work for you: • Lost It! – This app asks you a few questions to understand your weight loss and eating goals, sets up a weight plan for you, and gives you a place to log everything you eat and how much you exercise. • Calories Counter & Diet Tracker by My Fitness Pal – This app provides you with an easy and fast to use calorie database, counter, and form for your data • Evernote – This app isn’t specifically for counting or tracking calories, but once you create an account, you can see your notes from any device. This makes it easy for you to track calories at home, at the office, or on the go.

I JUST GOT A NEW SMART PHONE AFTER MANY YEARS WITH A "DUMB" FLIP PHONE. SO I WAS ABLE TO GET THE NEW APPS FOR PEDOMETER, BLOOD PRESSURE, AND OTHER APPS THAT I HAVE NOT YET LEARNED HOW TO USE. BUT I THINK I WILL KEEP MY FOOD AND EXERCISE COUNTER ON MY OLD DESKTOP COMPUTER RATHER THAN ON MY PHONE.

It’s helpful to have a goal when you start your food diary, whether it’s losing weight or just becoming more aware of what you are eating. Knowing your reasons for starting your food diary will help you figure out exactly what you need to be tracking and how many calories you should be consuming during the day. The most important thing is to find the food diary method that works for you. Stay with whatever makes sense to you, is easy to stick with, and gives you results. Discover a way to cut calories that works for you.

MY GOAL IS FIRST TO LOSE WEIGHT SO THAT I CAN HAVE MY PANNICULECTOMY (TUMMY TUCK). NEXT I WANT TO KEEP MY BLOOD SUGARS EVEN WITHOUT WORRYING IF I EXCEEDED OR DIDN'T COME UP TO THE AMOUNT OF CALORIES I SHOULD EAT IN A DAY. I HAVE ALREADY MADE A HABIT OF USING MY FITNESS PAL AND THINK THAT I WILL CONTINUE WITH IT FOR THE REST OF MY DAYS.

SO NOW THAT YOU HAVE READ THE ARTICLE, AND SEEN MY COMMENTS REGARDING MYSELF, WHAT DO YOU THINK?


34 replies

Mando_Lynn
Mando_Lynn 2015-03-08 07:25:35 -0500 Report

Have you talked to your doc about the 1000 calories a day thing? When the body is eating that little, it tends to slow down its metabolism thinking it's starving. In times of famine, the body wants to preserve itself so it adapts and burns less.

joseph.hitt3
joseph.hitt3 2015-03-03 23:00:08 -0600 Report

I also use myfitnesspal.com. Its a bit time consuming getting started but after a while you build your own meal lists and it becomes alot easier. I like the feature of store brands being listed and that helps immensely. Even a way to enter your own recipes and it calculates figures for you including the amounts for portion sizes of your choice. As I understand it fitbit is now affiliated with them. But I am not sure how they link together for data inputs. It also allows exercise into and for your caloric intake. Best of luck

MarkS
MarkS 2015-03-03 09:07:24 -0600 Report

Thanks RebDee. While I am not overweight (my definition of course!) I can lose a few pounds (I am 6 foot 5 inches and weigh 264 pounds) back to my fighting weight (about 240 pounds). Unfortunately, where I work, they have snacks out all the time (stuff like granola bars) and I found myself consuming two to three a day (that's probably about 450 calories or so). Well, I made c conscious effort to stop eating them and have been able to lose 5 pounds in a moth. So, your right - an achievable goal is the way to start. Thanks again for the review.

lilleyheidi
lilleyheidi 2015-03-03 01:02:13 -0600 Report

I agree there is no one magic weight loss program for everyone, but that keeping a food journal is something that helps me keep on track of what i eat and the calories and carbs. I'm not so concerned of cals but the carbs are what I'm concerned with. I know there are days when I go over my desired amount, and days when I'm under, but at least it is written down and I can see where I'm doing things right or wrong. I like myfitnesspal as well. I also keep a small notebook in my purse for when i don't have time to get my phone out and enter things. It just keeps me accountable to myself.

sweetslover
sweetslover 2015-03-03 13:32:22 -0600 Report

I was just counting carbs, but when I realized how many calories I was consuming, I was appalled. Now, I almost have that under control, too.

lilleyheidi
lilleyheidi 2015-03-03 15:12:42 -0600 Report

I keep under 1000 calories a day or just a few over. I check those regularly, but not as faithfully as carbs

lilleyheidi
lilleyheidi 2015-03-03 15:12:38 -0600 Report

I keep under 1000 calories a day or just a few over. I check those regularly, but not as faithfully as carbs

valentine lady
valentine lady 2015-03-02 22:50:21 -0600 Report

Hi RebDee,
Good article…enjoyed it very much. I'm loosing also. But it has slowed down. I only lost 6 lbs in February. I' m used to loosing 10 lbs. a month but for December and January. I didn't loose nothing. I' be lost 96 so far this past year. Because so much has been written about it I too have started keeping a food diary as well. It surprises me at the end of the day. By the way…what is the name and author of the book that is a carb counter or rather lists the carbs per foods. I want to order it from Hastings Book Store and I can't recall what you called it. Thanks in advance. VL

RebDee
RebDee 2015-03-02 23:06:09 -0600 Report

Calorie King. Don't remember the author.

valentine lady
valentine lady 2015-03-03 08:10:23 -0600 Report

RebDee,
Thanks again…today I'll order one. Your a peach.
Hugs, VL

camerashy
camerashy 2015-03-02 22:25:09 -0600 Report

I don't eat desserts in restaurants because they don't have sugar-free ones, and if I kept track of everything I eat in a day I'd probably faint! I seem to be putting something in my mouth all day, starting at around noon. One serving only leaves me wanting more, so I eat 2 servings. I'm not losing weight, but I'm at least not gaining any, either. If winter ever goes away, I'll go back to walking the dogs (poor things) and I'll lose about a pound a week, which doesn't seem like much, but it's better than staying the same.

sweetslover
sweetslover 2015-03-02 22:35:40 -0600 Report

ANY weight loss can be a bonus. I would rather lose it slowly. It makes it easier for me to keep it off.

RebDee
RebDee 2015-03-09 14:37:40 -0500 Report

Everyone reaches a plateau and slows down, then starts up again after a couple of weeks or months (which is frustrating). Not to worry, Valentine, you will start again,

camerashy
camerashy 2015-03-03 09:28:04 -0600 Report

Keeping it off is my biggest problem. My body seems to want to weigh what it does now. So whatta ya gonna do?

camerashy
camerashy 2015-03-03 17:58:56 -0600 Report

How? I can't keep my mouth shut when there's food around. I've been eating like this all my life. Literally.

sweetslover
sweetslover 2015-03-03 18:55:55 -0600 Report

I totally understand what you are saying—that was me until 5 months ago when I was diagnosed T2. I already had significant complications. I could barely walk using a cane. It was a no-brainer choice for me—continue to eat as I had for 66 years or get my act together. It's not easy—I will agree with you on I that. The first 6 weeks were miserable, but since then I am doing fine. I exercise by water walking at least 5 times a week for an hour each session. I make a point to move more—no more couch potato. I make up reasons to walk around the house. It can take me 7 trips to the washing machine to make a load. I count every carb and calorie that goes in my mouth. The sheer amount of calories I was consuming really surprised me. I can now walk without my cane and I am enjoyed life so much more. My radiculopathy pain is almost gone and my neuropathy pain is greatly reduced. I am back to riding my horses. The way I see it, I enjoyed eating unhealthy for 66 years. Now the next 33 I want to eat healthy.

camerashy
camerashy 2015-03-04 13:12:18 -0600 Report

My doctor just told me yesterday that he wants me to walk at least a mile 4 to 6 times a week, which is once around the block. It's hilly, so half the time I'll be climbing. I wish there was a swimming pool around here somewhere, I love to swim, and when I lived where there was a pool I weighed a lot less. (I'm 66 also)

RebDee
RebDee 2015-03-05 09:41:12 -0600 Report

See if you can find a walking partner as it will help you to walk and enjoy doing it.
This past weekend, Sam and I went to Santa Barbara. On both Saturday and Sunday we walked over 7,000 steps (as calculated by our phones) which is 2.2 miles. All we did was walk togethr, talking and pointing out things in the store windows.
Of course it did not hurt that Sam bought me a grey hat in a junk shop and a red jade ring of silver to replace all of my rings that are now at least 3 sizes too big from weight loss.

camerashy
camerashy 2015-03-06 01:40:11 -0600 Report

My next-door neighbor was recently diagnosed T2 and has gained so much weight since then that it's scary. She wants to walk, too, if winter ever goes away.

debcox
debcox 2015-03-05 18:22:49 -0600 Report

Wow, cool that you were able to replace those rings and that you needed to. My wedding band needs to be adjusted soon. It slips all over but not quite another size smaller.

RebDee
RebDee 2015-03-05 09:44:32 -0600 Report

I have Medicare. Medicare offers SILVER & FIT or SILVER SNEAKERS (depending on the plan that you have), which costs you nothing but a one time fee to register at your nearby gym. I chose to join Silver and Fit at 24 Hour Fitness and can go to anyone of them that are around here so that I can go to the pool for water aerobics and water zoomba classes which are much fun.

RebDee
RebDee 2015-03-04 11:20:04 -0600 Report

I'm with you, want to live to be 99 so I am doing the best I can with what I have and keeping my spirits up by doing my diet, my exercise, and my friendships.

sweetslover
sweetslover 2015-03-02 22:24:57 -0600 Report

Great article. I track everything on my fitbit. I have the "charge." What I really like is that it also tracks my sleep and the sleep interruptions during the night which is something I am having trouble with. I try to enter everything I eat which helps me stay on track for calories, carbs, etc. My husband also finds it quite amusing when I start walking around the house at night because my fitbit shows I have consumed more calories than I have burned for the day. When that happens, I try not to go to bed until I walk them off. Seeing how many calories are in what I eat is a real eye-opener. It makes tracking the calories and carbs much easier.

debcox
debcox 2015-03-02 21:46:37 -0600 Report

Good article. I use a fitbit which has a program for entering the food you eat, the exercise you do, the sleep you get and tracks your glucose. I love it as it has helped me very much.

RebDee
RebDee 2015-03-02 21:52:21 -0600 Report

what's a fitbit? Cost? Easy to use?

debcox
debcox 2015-03-02 21:59:30 -0600 Report

Fitbit is a super pedometer. I love mine. I have a flex but when I get my next fitbit, it will be a "One." You wear it and it tracks your steps, of course, but online you can track you food intake. Tell it how much you want to lose and it will let you know how much you can eat. If you track your exercise, it will let you eat more depending on how much you exercise. I track my glucose, blood pressure, weight, food and exercise. It just takes a little time to enter data but it is all there for you. It is really easy to use. It cost $99.00 but of course, if you like more tech stuff you can get their upgraded products for $149 or $249. Mine was $99 and I got it in Sept for my birthday from my mom. I use it every day.

RebDee
RebDee 2015-03-05 09:48:45 -0600 Report

Is there a fitbit app for my new smart phone? Right now I get my pulse, a pedometer for the number of steps I take in a day, I would love to add any other health apps to my phone that I can do. I can even do myfitnesspal.com but choose not to do so but keep it on my desktop computer instead since I have been doing it for a year which is way before I got my new phone.