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Here's what I did to lose 20 pounds. See if these ideas would work for you.
1. Use your calorie counting chart everyday. No matter what.Don't just use it when you're being 'good' (sticking to your diet), use
your food calorie count chart to track EVERYTHING, EVERYDAY.
This will do
two things. One, it will show you what you truly eat as opposed to what
you think you are eating. And two, keeping track of each calorie this
closely will help you stop feeling so guilty when you eat.
Food is just
food. Keeping a chart for counting calories can help food lose some of its
'magic' power over you.
2. Tell yourself upfront that using this calorie counting chart system will feel different--for a while.If you haven't been keeping track of your calorie intake using a
calorie counter chart or some other method, then you have been doing
the equivalent of spending your money without using a budget, a
checkbook, or some other method of knowing what you are spending your
Ever forget to keep track of your spending in your checkbook?
Ouch! Do yourself a favor and start observing and deciding where you
spend each calorie by using calorie counting charts of some sort.
Print this free Calorie Counting Chart.
(Scroll down for more helpful hints after the count calories chart.)
(Requires a PDF file reader such
as Adobe Acrobat Reader)
3. At first, just be an observer. When you are counting calories chart everything. And learn from what you chart.
Log all your calories; you don't even have to try to change your eating at first.
After only a week or two, you will have a lot of data, thanks to your
calorie counting chart.
What does that data tell you? Do you eat more
in the morning or in the evening? When do you tend to eat for comfort?
(We all do that.) Do you nibble while you cook? Do you have a time of
day when you feel comfortable with your current eating habits?
this information should be entered on your food calorie count chart. I
learned that I had truly 'super-sized' my food portions over the years.
What can you learn about yourself and your eating habits from your
calorie intake chart?
At this point, you'll be ready to start making
little changes that make sense to you. Click here for more tips on using a printable calorie chart.
4. Don't let eating out bug you.Print out a copy of this calorie counting chart to take with you when
you eat out. Simply jot down the foods and general quantities you eat
while sitting at the table. You can calculate each actual calorie amount when you
get home. I have learned to plan ahead and decide what kind of food I want to eat
and how many calories I am willing to budget for that meal. For me,
it's the same as deciding how much I am willing to pay for a pair of jeans
before I go shopping for them.
5. Be accurate in your food measurements.At first, take the time to actually measure or weigh your foods. It's
really worth the effort. Besides, it won't take long for you to be able
to eye portions easily and be right on target with each calorie you take in.
Here's something to think about. I used to have a son in college. When he was starting out, he would look at his food monies at the beginning of each
semester and feel like he could eat out all the time. Then he learned
that ten dollars here and ten dollars there really does add up...and
consequently he'd run out of food money ahead of schedule. With practice he learned how to budget and spread his money out appropriately so as to
have what he needs all semester. And he even managed to eat out
The principle with measuring your food is the same.
You are taking care of yourself. And a big part of that is to simply
keep a set of measuring cups on your counter and use them. After
awhile, you won't run out of calories before you run out of day.
Remember, each calorie is fuel for your body. A chart for counting calories just helps you keep your body running smoothly.
6. Customize your calorie counting chart.It won't take long for you to realize that if you're like most people,
you eat the same foods over and over again. We all have favorites. Once
you've recorded a food in your 'counting calories' chart, you can simply
refer back to it next time you eat it. You don't have to look it up
over and over. It's already there in your chart.
Once you get to that
point you'll realize it's only taking you minutes a day to use your
calorie counting chart. Minutes a day for better health by using a simple calorie intake chart. That's a
pretty great investment, isn't it?
7. Make using a calorie counter chart a game.I really had fun with this one. I would always ask myself if there were
any substitutions I could make that would allow me to enjoy a
particular food but save on the calorie or fat count. Because I continually
asked myself that question and then adjusted my foods accordingly, I
now enjoy pizza (my favorite food) with much less fat and calories.
know how to adjust almost any recipe to be lower in calorie and fat count
(start by using low-fat or non-fat ingredients wherever possible). And
yes, I love the taste of the food I now eat. Start easy on yourself by
substituting only parts of ingredients until your taste buds adapt.
Hey, we changed our eating habits so much in our household my
teenaged daughter actually complained about the salty taste of regular potato
Just take it one step at a time and keep faithful with your handy dandy calorie chart.
8. Actually, this is really about liking yourself.When I started using a calorie counting chart, I promised myself I
would focus on learning one new healthy idea on a regular basis. I
would not focus on giving things up. I would welcome change and have
fun with it. And if I genuinely didn't like a particular change, I
wouldn't push it. I'd try something else.
I also paid attention to how
I felt about eating and day-to-day stuff in general. I tried to listen
to myself more and react less. I can tell you it's been a very
positive experience and I recommend it to you, as well.
9. Consider the buddy system. When you count calories, chart a friend or spouse's calories, too.For most of us, doing something new or difficult is easier to do with a
friend. People really can help each other stay accountable AND,
the whole process of using calorie counting charts can be more interesting when you're sharing. Print
out as many copies of the chart for counting calories as you need and share
a copy with someone you care about.
That's why some diet centers make
use of group support. I used an online calorie counting chart and there
was a forum available for members. The forum was extremely active. Find
what works for you and use it!
10. Using a food calorie count chart is harder on the front side (when you
first start) than it is on the backside (after you've been doing it
awhile).That's a little secret that worked for me. Give yourself the chance to experience both the front side and
the backside and then you can decide if you want to use a calorie chart for the long
haul. Remember, you're in control. So be consistent and give the whole
plan a reasonable amount of time to work.
11. Smile a lot.You'll feel better and people will be drawn to you in positive ways
that reinforce how good you feel about yourself. Remember, you do NOT
equal your weight! You are a fantastic person already; you are simply
looking for ways to better yourself. Such a smart thing you are doing!
In summary, use a calorie counting chart to...
- learn about yourself
- stay consistent
- measure both your food and your progress
- go on an adventure with a friend.
If you need a more sophisticated calorie counting chart than the simple one I give you here, you can try the one I
actually used to lose 20 lbs.
This online calorie counter chart will do all your calculations for you and has an extensive
database of food, as well. I really enjoyed using it every day.
Whatever wellness tools you decide to use, I applaud you for taking
such good care of yourself. Remember, you can't give to others from an
empty cup. You must nourish yourself in order to nourish others. This
truth applies in mothering as well as in the rest of life.
So take excellent care of yourself and your family and teach your family to do the same.
This information is presented for informational and educational
purposes only. Always remember to see your health care professional
before beginning any new diet or exercise program. The results
presented here are not typical. Your results are dependent upon you and
your efforts and will be unique to you.
Comments from visitors to our calorie counting chart page:
"Thank you! Your website has helped me
understand a lot. The counting calorie chart does help me see what I've
been really eating. Before I started counting my calories, I was
wondering why I was overweight and I felt like I didn't eat much
everyday. But when I started counting my calories I realized I was
consuming more calories than I thought. I have been counting calories
for only three days, but now I am learning to manage my calorie intake
and lose weight. Thank you! Your website is great!"
"Marvelous. Thanks, will spread this among my friends!"
"thank you so much for having this calorie chart made available. I have just started a workout program and I am also starting to count my calories. I feel more energetic since I have started working out and this will help me count the pounds AWAY!!!"
" I am just starting out with calorie counting and have stuck with it for the past 2 weeks. A couple of the small examples and suggestions you gave have really made sense and hit home in helping me understand how this all works. Thank-you!"
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"This information was really useful!" - Jane S.