On day two of Half Week let’s explore calorie counting. If you have a little basic knowledge of how many calories you are consuming to maintain your current weight, you’ll understand better how cutting calories can help you lose weight.
It’s an easy calculation:
- If you don’t exercise at all: Weight x 14 = estimated calories per day
- If you exercise some: Weight x 17 = estimated calories per day
- If you exercise daily or do manual labor: Weight x 20 = estimated calories per day
So if you weigh 240 and don’t exercise you consume 3,360 calories just sitting there. (literally) If you eat more than that, you will continue to gain weight. If you eat less you will lose weight. It’s that simple. Of course you could exercise, use up some calories and lose weight, eat less and lose weight, or… (can you guess?) exercise AND eat less to hit big minus sign on your weight calculator.
That’s how calorie counting can work for you. of course you need to start looking at some labels to figure out what you are consuming. Even the fast food restaurants will tell you what the meals total. But you know how much you have been eating. You probably put the same amount on your plate without even knowing you’re doing it. So you can do it all the simple way and just eat half as much.
That leads to our new formula: Eat Less + Exercise More = Less Weight
TODAY: READ SOME LABELS ON FOODS YOU NORMALLY EAT FOR CALORIE CONTENT. DAY 2 OF EATING HALF PORTIONS
Tags: calorie calculations, calorie calculator, calories counting, diet and caloires, diet tips, eat less exercise more, Half Week, half week diet, how many calories to eat
Daily Nag, Tips & Tricks | Diet Nag | 
January 19, 2016 6:33 am | 
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If eating a quick lunch means a burger, shake and a large order of fries, then you’re eating 1500 calories in one meal. That’s a whopper! (Pun intended.) You can still have the fast food burger lunch, just make it a regular burger, small salad (no creamy dressings) and a low fat milk and you have cut over a thousand calories from that one meal. Cut a thousand calories from each day and you will lose two pounds. Honest.
You see 3500 calories equals one pound… of YOU. So by reducing your intake by 500 calories each day you will lose a pound in a week. A thousand gives you two pounds. That’s a nice slow reduction in weight that will keep you out of that dreaded yo-yo bounce. Add the 250 calories you will burn if you walk for a half hour and the healthful benefits of that exercise and you’re really looking good.
So in this economy where downsize has become a dreaded word, this is one that you want to be a part of.
TODAY: CUT 500 to 1000 CALORIES FROM ONE MEAL.
Have you ever read the instructions on the shampoo bottle? Or do you already follow the “wash, rinse, repeat” mantra? Well do you know how that came about? The truth is that you only need to wash once. The concept of doing it twice came from the P&G marketing department decades ago. Why? Well it’s simple. Because you use twice as much, it doubles their shampoo sales!
What does that have to do with dieting? Eating seconds does the same thing to your calorie intake. You really DON’T need seconds after you finish a plate. The logic continues that if you eat twice, you get twice the calories. YOU DON’T NEED THOSE CALORIES!
So if the urge to go back for more hits you, step away. Go take a shower and wash your hair… ONCE.
TODAY: STOP HAVING “SECONDS”.
Tags: calorie reduction, diet advice, diet and calories, diet portions, eat smaller portions, eating healthy, eating less, how many calories to eat, Reducing Calorie Intake
Daily Nag, Food Choices | Diet Nag | October 25, 2010 6:32 am | Comments (0)
I picked up a big watermelon at the produce stand on Friday. Two dollars and fifty cents went a long way over the past three days. Loads of satisfying natural sugar, refreshing cold liquid that dripped all over the place while munching on the triangle wedges. Though it seems that it’s a splurge that would blow a diet, it turns out that the whole melon probably had less than 1000 calories. Some references even list watermelon as a negative calorie food, which is of course a mythical food. Even at a little over 300 calories a day it wasn’t bad for the diet at all. The refreshment and flavor was a perfect accent to a summer weekend. I think I’ll treat myself again next Friday.
TODAY: SET A SMALL EXERCISE GOAL FOR EACH DAY THIS WEEK THAT YOU CAN MEET.
There is a difference between being hungry and having a craving. There is actually a book by Michelle May, MD, titled Am I Hungry? She says “Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it” . When you’re done eating, you should feel better — not stuffed, bloated, or tired. Though you may not think it is this size, “Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says May.
That’s an easy way to measure portion sizes and punch up your diet success.
Remember, you might sometimes confuse thirst with hunger. You can end up eating when a glass of water is really what you need.
TODAY: DO SIT-UPS AND PUSH-UPS IN ADDITION TO WALKING
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