Tag: Calorie Counting

  • How I Adjust Calories on Sedentary Days and Stay on Track

    How I Adjust Calories on Sedentary Days and Stay on Track

    Some days I get plenty of movement. I cook, clean, take care of the chickens, walk around the house, and generally stay busy.

    Then there are other days.

    Those are the days when my chair starts calling my name. My lounge dress gets involved. Before I know it, the two of them are working together against me.

    Some days I just don’t want to move.

    But I’ve discovered something important. I can adjust calories on sedentary days and still stay on track with my weight loss.

    And now I have a weapon to use against that chair.

    Not Every Day Is Going to Be an Active Day

    I’ve been paying much more attention to my activity lately.

    I’ve learned how much of a difference ordinary movement can make. Cooking, cleaning, walking, and doing chores all count.

    But I’ve also learned something else.

    I’m not going to be equally active every day.

    Sometimes I’m tired. Sometimes I don’t feel like doing much. The weather may be bad. I might not feel well. Or I might simply have one of those days when my chair seems unusually comfortable.

    That doesn’t mean my weight-loss plan has to go out the window.

    I Can Change the Calculator Instead

    Our Weight Loss Calorie Calculator lets me choose my activity level.

    So, if I’ve had a sedentary day, I can set the calculator to sedentary.

    Then I can see approximately how many calories I can eat while still working toward my weight-loss goal.

    That’s a big deal for me.

    Before, I tended to think mostly about how many calories I planned to eat each day. Now I’m looking at both sides of the equation.

    How much am I eating, and how active am I?

    If my activity changes, my calorie needs change too.

    Calculate My Calories

    A Sedentary Day Doesn’t Mean I Failed

    This may be the most important thing I’ve learned.

    Having a sedentary day doesn’t mean I’ve failed.

    I don’t have to look at the clock late in the afternoon, realize I haven’t done much, and decide the whole day is ruined.

    Instead, I can make an adjustment.

    I can put my information into the calculator, choose sedentary as my activity level, and look at my options.

    Maybe I still want to aim for my usual rate of weight loss. Or maybe I decide that a slightly smaller calorie deficit makes more sense that day.

    Either way, I’m making a conscious decision.

    I’m still in control of my plan.

    My Weight-Loss Plan Can Bend Without Breaking

    I’m beginning to realize that flexibility may be one of the things that helps me stick with this long term.

    I don’t need every day to look exactly the same.

    On an active day, I may have more room in my calorie budget.

    On a sedentary day, I may need less food because I’m burning fewer calories.

    The important thing is that I have a way to adjust.

    That’s much better than expecting myself to be perfectly active every single day.

    The Chair Has Finally Met Its Match

    For quite a while, I’ve joked that my chair and my lounge dress have been conspiring against me.

    I still don’t entirely trust either one of them.

    Some days I win. Some days the chair wins. And some days I suspect my lounge dress is working for the chair.

    But now the balance of power has shifted.

    I have the Weight Loss Calorie Calculator.

    If the chair wins the activity battle for one day, that doesn’t mean it gets to win the whole war.

    I can adjust my calorie intake and keep going.

    And tomorrow?

    Tomorrow I’ll get up and try again.

    Calorie Crusaders Tip

    Don’t use a sedentary day as a reason to give up on your plan. If your activity is lower than usual, recalculate your calorie needs for that activity level. You may find that a small adjustment is all you need to stay on track.

    Calorie estimates are only estimates. Individual calorie needs can vary based on metabolism, body composition, health, medications, and other factors. The Calorie Crusaders calculators are intended for general informational purposes and are not a substitute for medical or nutritional advice.

  • One Big Chocolate Chip Cookie

    One Big Chocolate Chip Cookie

    One Cookie, No Temptation

    One of the things I love about this single serve chocolate chip cookie recipe is that it makes just one cookie. I don’t have to worry about a whole batch sitting in the pantry, calling my name every time I walk through the kitchen!

    And I can still enjoy a warm, homemade chocolate chip cookie without giving up on my weight loss goals. The portion slider makes it easy to adjust the recipe to fit my calorie budget.

    There’s even a little bonus for Peaches. Since the recipe only calls for one tablespoon of whisked egg, she gets the leftover egg, cooked of course!

    Snacks and Treats

    Calorie Crusaders Tip

    Enjoy your homemade cookie, count it, and move on. No cookie jar calling your name!

  • Intermittent Fasting for Weight Loss: It’s Becoming a Way of Life

    Intermittent Fasting for Weight Loss: It’s Becoming a Way of Life

    I have found a really good weapon for my Calorie Crusader arsenal.

    When I first started intermittent fasting for weight loss, I wasn’t sure how well it would work for me. I knew the idea was simple. Eat during a certain number of hours each day and fast during the remaining hours. But would I enjoy it? Would I be hungry all the time? Could I actually stick with it?

    As it turns out, I love it!

    In fact, intermittent fasting has become one of my favorite tools for managing my calories. It feels so natural that I can see myself eating this way for the rest of my life.

    My 16/8 Intermittent Fasting Schedule

    I follow what is commonly called the 16/8 method. That means I have an eight-hour eating window followed by a 16-hour fast.

    Most days, I don’t even think about eating until around 11:30 a.m. or noon. Then I close the kitchen around 7:30 or 8:00 p.m.

    And that’s it!

    I don’t spend my mornings watching the clock or wishing I could have breakfast. I’m simply not hungry.

    The surprising thing is how quickly I adjusted. I expected that skipping breakfast might be difficult. Instead, this schedule felt natural almost immediately.

    My Calories Stretch Further

    This is probably my favorite thing about intermittent fasting.

    I have a daily calorie budget. Whether I spread those calories across 12 hours or eight hours, the total is still the same.

    But here’s the difference.

    When I eat during a shorter window, I have fewer hours to divide those calories between. That gives me more room for satisfying meals and even a snack or treat.

    I’m not trying to make my calories disappear. I’m simply making them work better for me.

    And believe me, when you’re trying to lose weight without giving up the foods you love, that makes a difference!

    I’m Not Fighting Hunger

    One of the biggest surprises has been how comfortable I feel during my fasting hours.

    I don’t get hungry during that 16-hour period. I don’t wake up thinking about breakfast. And I don’t feel deprived.

    That doesn’t mean everyone will have the same experience. Some people may find fasting uncomfortable or difficult.

    But for me, it has been remarkably easy.

    I think that’s one reason I enjoy it so much. I’m not spending my days fighting against my appetite.

    Instead, I’ve found a routine that seems to fit the way I naturally want to eat.

    My Kitchen Has Business Hours

    Now, this part makes me laugh.

    I’ve always had a kitchen that was open whenever I wanted something to eat. Morning, afternoon, evening, or late at night, the refrigerator was ready to serve.

    Not anymore!

    These days, my kitchen has business hours.

    Around 8:00 p.m., we’re closed!

    The refrigerator may still be running, but I’m officially off duty.

    And the funny thing is, I don’t mind a bit.

    Once I’ve finished eating for the evening, I don’t feel the need to wander back into the kitchen looking for something else.

    Apparently, even my refrigerator can learn to respect a schedule!

    I’m Flexible When I Need to Be

    I don’t believe a weight-loss plan should make everyday life unnecessarily difficult.

    Some mornings, I have several hours of heavy housecleaning ahead of me. That’s a lot of physical activity, and I may need breakfast before getting started.

    On those days, I eat breakfast.

    I’m not going to ignore my body’s needs just to keep a perfect fasting schedule.

    The next day, I can return to my usual routine.

    To me, that’s part of making this a lifestyle rather than another strict diet.

    Intermittent Fasting Isn’t Magic

    I want to make one thing clear.

    Intermittent fasting doesn’t make calories stop counting.

    I still pay attention to what I eat. I still measure portions and use my calorie calculator. And I still work toward staying within my daily calorie budget.

    For me, the benefit is that intermittent fasting makes those things easier.

    I have fewer hours available for eating, and I’m more satisfied with the meals I enjoy during that time.

    It’s also important to remember that intermittent fasting isn’t right for everyone. Some people need regular meals because of medications or medical conditions. Anyone considering fasting should make sure it’s appropriate for their health.

    I Think I’m Here to Stay

    When I started Calorie Crusaders again, I wanted to find a way to lose weight that I could actually live with.

    I didn’t want to give up all my favorite foods. I didn’t want to be miserable. And I certainly didn’t want another plan that I would abandon after a few weeks.

    Intermittent fasting has turned out to be a wonderful fit for me.

    I enjoy my meals. I feel satisfied. And I don’t spend my fasting hours wishing I could eat.

    Most importantly, I don’t feel like I’m enduring something temporary.

    I feel like I’ve found a way of eating that I can happily continue for years to come.

    And that’s a pretty wonderful feeling.

    So, if you’re looking for me before noon, I’ll probably be enjoying my morning coffee.

    The kitchen doesn’t open until lunchtime!

    Another weapon for my Calorie Crusader arsenal.

    Happy crusading!

    Calorie Crusaders Reminder: This article shares my personal experience, not medical advice. Intermittent fasting affects people differently and may not be appropriate for everyone. Talk with your healthcare professional before starting, especially if you have a medical condition or take medication that may be affected by fasting.

  • Basic White Bread Recipe for Bread Machine

    Basic White Bread Recipe for Bread Machine

    This basic white bread recipe is one of those recipes that is good to have on hand. I make it in my bread machine, so there is very little work involved. Just add the ingredients, turn on the machine, and forget about it for about three and a half hours!

    I use this bread on its own, but it is also a basic recipe that I use as the starting point for other recipes. Instead of buying bread flour, I use regular all-purpose flour with vital wheat gluten. It costs less, and I have found that it works just as well.

    Breads and Desserts

    Basic White Bread 🍞

    Homemade white bread from the bread machine. Perfect for sandwiches, toast, or thick slices of French toast!

    81012 1416
    Total Loaf Calories
    —
    kcal
    Calories Per Slice
    —
    kcal

    Loaf size: 2 pounds
    Yield: 12 slices
    Serving size: 1 slice

    Ingredients

    • 1½ cups room-temperature water
    • 3 tablespoons unsalted butter, cut into ½-inch pieces
    • 1 tablespoon granulated sugar
    • 1½ teaspoons salt
    • 4 cups all-purpose flour
    • ¼ cup nonfat dry milk
    • 1½ teaspoons active dry yeast
    • 4 teaspoons vital wheat gluten

    Instructions

    1. Place all the ingredients into the bread-machine pan in the order listed.
    2. Place the bread pan into the bread maker.
    3. Select the Basic White program.
    4. Select the 2-pound loaf size.
    5. I prefer the medium crust setting.
    6. Start the bread maker and forget about it for about three and a half hours!
    7. When the bread is finished, carefully remove the loaf from the pan.
    8. Place it on a wire rack and allow it to cool completely before slicing.

    Calorie Crusaders Tip: Slice the cooled loaf into approximately equal pieces. Adjust the slider to match the number of slices you cut. Thicker slices have more calories, while thinner slices have fewer.

    Nutrition Information

    Serving size: 1 slice
    Slices per loaf: 12

    Nutrition information is estimated from standard ingredient values. Actual values vary depending on ingredient brands, measurements, and slice thickness. The calculations assume equal-sized slices.

    Carol’s Bread-Making Tip

    Bread flour works perfectly well in this recipe, but I prefer to use all-purpose flour with vital wheat gluten. All-purpose flour is usually cheaper, and adding the vital gluten gives the dough some of the extra gluten strength you would normally get from bread flour. It works very well for me.

    Try it with: This homemade white bread is perfect for our French Onion Soup. A thick slice holds up beautifully under the broth and melted cheese.

    Calorie Crusaders Tip

    Let the loaf cool completely before slicing it. Besides making the bread easier to slice, cooling gives the inside of the loaf time to finish setting. Then you can cut fairly even slices, which also makes it easier to estimate the calories in each serving.

    Nutrition information for homemade recipes is an estimate. Exact values can vary depending on the brands of ingredients used and the number and thickness of slices.

  • Glenn Joins the Calorie Crusade

    Glenn Joins the Calorie Crusade

    Well, apparently the Calorie Crusade is contagious. Glenn has joined me, and now we’re losing weight together.

    I mentioned in my article about Cronometer that Glenn had started using it too. That was worth a sentence then, but I think it deserves a little more attention now.

    I’m no longer the only Calorie Crusader in this house.

    It Started With Cronometer

    I’ve been using Cronometer to keep track of my calories and nutrition, and Glenn decided to give it a try too.

    Now we’re both entering our food and keeping track of what we’re eating.

    I think that’s going to be a good thing.

    When only one person in a household is trying to pay attention to food, it can sometimes feel like you’re doing your own separate little project.

    Now we’re doing it together.

    We’re Still Two Different People

    That doesn’t mean Glenn and I need to eat exactly the same amount or have exactly the same goals.

    We don’t.

    We’re two different people.

    But we can still support each other while each of us follows the plan that works for us.

    We can eat many of the same meals. We can talk about what we’re learning. We can compare notes about Cronometer. And when one of us discovers something useful, we can share it with the other.

    That makes the whole process a little more interesting.

    It Makes Cooking Easier Too

    There’s another practical advantage to having both of us paying attention.

    We live in the same house and eat a lot of the same food!

    When I make one of our regular recipes, I can enter it into Cronometer and figure out the calories and nutrients per serving.

    Then we’re both working from the same information.

    I’m already paying more attention to portions and what’s actually going into our meals. Now that information can be useful to both of us.

    I’m Not Going to Be the Food Police

    There is one thing I don’t want this to become.

    I don’t want to spend my days watching what Glenn eats, and I’m pretty sure he doesn’t want to spend his days watching what I eat.

    We’re adults.

    We’re each responsible for our own choices.

    If Glenn wants something, that’s his decision. If I want something, that’s mine.

    Supporting each other doesn’t mean policing each other.

    I’d much rather have someone beside me saying, “Okay, let’s keep going.”

    Two Calorie Crusaders

    I’m glad Glenn decided to join me.

    Losing weight and changing habits are still things each of us has to do for ourselves. Nobody else can make those choices for us.

    But that doesn’t mean we have to do everything alone.

    We can encourage each other.

    We can laugh about the occasional ridiculous serving size.

    We can share recipes.

    We can celebrate the good weeks.

    And when one of us has a not-so-good week, maybe the other one can help remind us that one week isn’t the whole journey.

    When I brought Calorie Crusaders back, I thought I was restarting my own journey.

    It looks like I’ve picked up another crusader along the way.

    Welcome aboard, Glenn.

  • My Foot Put Me on the Sidelines—but Not My Weight-Loss Plan

    My Foot Put Me on the Sidelines—but Not My Weight-Loss Plan

    Sometimes life has a way of changing your plans.

    This time, it was my foot.

    Weight loss while injured is something I hadn’t really thought much about until now. I’ve hurt my foot, and for the next couple of days I need to stay off of it as much as possible. That means my normal daily activity is going to drop considerably.

    And that presented me with a question.

    What happens to my weight-loss plan when I suddenly can’t be as active?

    Weight Loss While Injured

    I’m currently trying to lose about 1½ pounds per week. Normally, my activity around the house helps determine how many calories I can eat while still working toward that goal.

    But sitting with my foot up is definitely not my normal activity level!

    For the next few days, I may be much closer to sedentary.

    That’s where our Weight Loss Calorie Calculator became especially useful.

    Instead of guessing what I should do, I can change my activity level to sedentary and let the calculator give me a new calorie target.

    I Can Look at My Options

    One thing I really like about the calculator is that I don’t have to make this an all-or-nothing decision.

    I can set my activity level to sedentary and see approximately how many calories I would need to eat to continue losing 1½ pounds per week.

    Try Our Weight Loss Calorie Calculator

    Then I can change my goal to 1 pound per week and see that calorie target, too.

    That gives me a choice.

    Maybe I decide that I still want to aim for 1½ pounds per week.

    Or maybe I decide that while my foot is healing, one pound per week is a more reasonable goal.

    Either way, I have information I can use to make that decision.

    My Plan Changed. My Goal Didn’t.

    This is one of those situations that could easily throw me off track.

    I could think, “Well, I can’t do my normal activity, so there goes this week’s weight loss.”

    But that’s not necessarily true.

    My activity level changed. That simply means I may need to adjust my calorie target for a few days.

    That’s very different from giving up.

    And I’m certainly not going to keep walking around on a sore foot just so my activity calculator will be happy with me. 😂

    Right now, resting my foot is more important.

    Sometimes Rest Is Part of the Plan

    There is another side to this that I think is important.

    Getting injured isn’t a reason to drastically cut calories. Our bodies still need good nutrition, especially when they’re recovering.

    So I’m not looking at this calculator and asking, “How little can I eat?”

    I’m asking, “What is a reasonable calorie goal for my current activity level?”

    That’s a much better question.

    For me, the answer may even be to temporarily slow my expected rate of weight loss.

    A few days at a different calorie target aren’t going to ruin everything I’ve been working toward.

    This Is Why I Like Having Tools

    When we created the Weight Loss Calorie Calculator, we thought of it mainly as a way to determine a calorie goal based on weight, activity and desired rate of weight loss.

    Now I’m finding another use for it.

    Life changes.

    Our activity changes.

    Sometimes we’re busy and moving all day. Other times, a sore foot puts us in a chair whether we like it or not.

    Having a tool that lets me change those numbers helps me adjust my plan instead of abandoning it.

    That’s really what this journey is about.

    I don’t need a perfect week. I just need a plan that can change when life does.

    And for the next couple of days, apparently my plan includes putting my foot up.

    I suppose my chair won this round. 😂

  • I Increased My Activity for Weight Loss — Here Are My Results

    I Increased My Activity for Weight Loss — Here Are My Results

    Last week, I decided to increase my activity for weight loss and see what happened.

    The week before, I had been much too sedentary. I was still watching my calories, but I wasn’t moving enough. At the end of that week, I had lost only 0.6 pound.

    That wasn’t terrible. A loss is still a loss. But I thought I could do better.

    So I decided to run a little one-week experiment.

    My Goal for the Week

    I wasn’t trying to turn myself into an exercise fanatic overnight. I simply wanted to move more during my normal day.

    My goal was to be lightly active instead of sedentary whenever I could.

    I used our Weight Loss Calorie Calculator to see how my activity level affected the number of calories I could eat while still working toward my weight-loss goal.

    According to the calculator, I should lose about 1.5 pounds.

    Try the Weight Loss Calorie Calculator

    Now I had a number to test.

    I Didn’t Need a Gym to Move More

    One thing I’ve been learning is that physical activity doesn’t have to mean a formal workout.

    There are plenty of opportunities to move during an ordinary day.

    Cooking gets me on my feet. Housework gets me moving. Taking care of the chickens counts. Walking counts. Even those little trips around the house add up.

    That is why we created the Everyday Activity Burn Calculator.

    You can choose different ordinary activities and see an estimate of how many calories you may burn doing them.

    Try the Everyday Activity Burn Calculator

    That calculator helped me look at everyday movement differently.

    Instead of thinking, I need to exercise, I could think, I need to move.

    For me, that’s a lot easier.

    What I Actually Did

    I didn’t manage to be lightly active every single day.

    For five days, I was lightly active.

    For two days, I was sedentary.

    That’s real life.

    Some days I move more than others. The important thing was that I had increased my activity quite a bit compared with the previous week.

    Then came weigh-in day.

    The Results Are In

    I lost 1.6 pounds!

    The calculator had predicted approximately 1.5 pounds.

    That’s only one-tenth of a pound difference between the calculator’s estimate and what actually showed up on my scale.

    I was very pleased with that.

    I was even happier when I compared it with the previous week.

    When I was too sedentary, I lost 0.6 pound.

    After increasing my activity, I lost 1.6 pounds.

    That’s a full pound more on the scale this week.

    Did the Extra Activity Cause the Difference?

    I can’t say that every bit of that difference came from being more active.

    Body weight naturally fluctuates. Water, digestion and other factors can affect the number on the scale from one week to the next.

    That’s one reason I don’t want to judge my progress by a single weigh-in.

    Still, this experiment gave me exactly the kind of result I was hoping to see.

    I ate according to my calorie goal. I increased my everyday activity. The calculator predicted a loss of about 1.5 pounds.

    And I lost 1.6.

    I’ll take it!

    Everyday Movement Really Does Matter

    The biggest lesson I learned this week is that I don’t have to spend hours exercising to become more active.

    I can look for opportunities to move throughout my day.

    I can cook. I can clean. I can walk. I can take care of the animals. I can get up and do something instead of spending quite so much time sitting.

    Those ordinary activities may not feel like exercise.

    But they’re still movement.

    And movement adds up.

    For me, this experiment wasn’t about becoming an athlete.

    It was about getting out of that chair a little more often.

    Apparently, my chair and I needed some time apart anyway. 😂

    One week doesn’t prove anything by itself, so I’m going to keep watching my results. But after losing 0.6 pound during my more sedentary week and 1.6 pounds during my more active week, I’m certainly motivated to keep moving.

  • My Favorite Tool for Counting Calories: Cronometer

    My Favorite Tool for Counting Calories: Cronometer

    I’m counting calories again, and this time around I have a tool that makes the job a whole lot easier. It’s the Cronometer calorie tracker, and it has quickly become one of my favorite tools in my Calorie Crusader toolbox.

    Before I go any further, I want to make something clear. Cronometer isn’t paying me to write this, and this isn’t a sponsored post. I just think it’s an excellent tool and one that’s worth talking about.

    More Than a Calorie Counter

    Obviously, one of the main things I need to know on my Calorie Crusade is how many calories I’m eating. Cronometer does that very well, but that’s really just the beginning.

    It also lets me see what’s actually in the food I’m eating.

    At a glance, I can keep an eye on things like fiber, sodium, added sugar, saturated fat and calcium. Instead of simply knowing that I’ve eaten a certain number of calories, I can look at a meal—or my entire day—and get a much better picture of how I’m doing nutritionally.

    I like that.

    Sometimes calories only tell part of the story.

    One of My Favorite Features: Recipes

    One of my favorite things about Cronometer is the recipe feature.

    I cook something, enter the ingredients into Cronometer, and it does the math for me. Once the recipe and serving information are entered, I can see the calories and nutrients in a serving.

    That is incredibly handy.

    Without something like this, figuring out the calories in a homemade recipe can become quite a project. You have to figure out the calories in every ingredient, add everything together and then divide it into servings.

    Cronometer does the work.

    And once I’ve entered the recipe, I have it available the next time I make it.

    Finding Foods Is Easy

    Cronometer also has a very large food database. Most of the foods I’m looking for are already there.

    For packaged foods, I can also scan the barcode. That can save quite a bit of time when I’m standing in the kitchen trying to get a meal entered.

    The easier it is to record what I eat, the more likely I am to actually do it.

    And that’s important.

    I Don’t Have to Enter the Same Things Over and Over

    Most of us have foods we eat regularly.

    If I eat the same thing from one day to the next, Cronometer has a premium feature that makes it possible to repeat those foods instead of making me start from scratch every morning.

    That may sound like a small thing, but those little conveniences add up.

    In a previous Calorie Crusaders article, “When Life Gets in the Way of Counting Calories“, I talked about some of the things that have caused me to stop counting calories in the past. Sometimes life simply became too busy and there were too many other things demanding my attention.

    So this time I’m paying attention to anything that makes the process easier.

    If something saves me a few minutes and removes one more little chore from my day, that’s a good thing.

    Even My Water Is in There

    I can also use Cronometer to keep track of my water.

    I like having that information right there along with my food instead of trying to remember separately how much I’ve had to drink during the day.

    Again, it’s one less thing to keep track of somewhere else.

    Information Helps Me Make Better Choices

    I think this may be what I like most about Cronometer.

    It gives me information.

    If I’m low on fiber, I can see it. If I’ve had more sodium than I realized, I can see that too. I can look at calcium, added sugar, saturated fat and other nutrients instead of simply concentrating on one number at the top of the page.

    I’m still counting calories. That’s the foundation of what I’m doing.

    But I’m also learning more about the food those calories are coming from.

    Another Tool for the Calorie Crusade

    No app is going to lose the weight for me.

    I still have to decide what I’m going to eat. I still have to decide how much I’m going to eat. And I still have to enter it honestly.

    But a good tool can make all of that easier.

    That’s what Cronometer does for me.

    It takes something that could involve a lot of calculating, writing things down and looking things up and puts it all together in one place.

    For someone who has decided to count calories for a long time—not just for a few weeks—that convenience matters.

    Glenn has even started using Cronometer too, so apparently I’m not the only one in this house who finds all those numbers useful.

    I’m trying to build habits that I can continue even when life gets busy.

    And right now, Cronometer is one of my favorite tools in the Calorie Crusader toolbox.

  • I’m Not Giving Up the Foods I Love

    I’m Not Giving Up the Foods I Love

    I’m losing weight, but I’m not giving up the foods I love. In fact, eating favorite foods while losing weight is an important part of making this something I can actually stick with.

    I’m counting calories. I’m weighing some of my food. I’m paying more attention to nutrition, and I’m keeping track of what I eat.

    But there’s something I’m not planning to do.

    I’m not giving up the foods I love.

    I’ve Got to Live With This

    I have a lot of weight to lose.

    That means this isn’t something I’m going to do for a few weeks and then go back to eating exactly the way I did before.

    If I’m going to lose the weight and keep it off, I’m going to have to learn how to eat differently for the long haul.

    And I don’t want to spend the rest of my life believing that there are foods I’m never allowed to eat again.

    That doesn’t sound particularly realistic to me.

    It doesn’t sound like much fun, either.

    I Have a Calorie Budget

    One of the things I like about counting calories is that I have choices.

    I think of my calories somewhat like money.

    I have a certain amount available to spend each day. Some foods are relatively inexpensive. Others can use up a pretty big chunk of my budget.

    That doesn’t mean I can’t have the expensive ones.

    It just means I have to decide whether they’re worth the price.

    If I want a hamburger, I can have a hamburger.

    If I want dessert occasionally, I can have dessert.

    If Glenn and I go out to eat, I’m going to order something I enjoy.

    The trick is figuring out how to make those things fit.

    Portion Size Makes a Difference

    Sometimes I don’t need to give something up. I just need less of it.

    That’s one reason my food scale has become such a useful little gadget.

    There can be a big difference between having some of a favorite food and having as much of it as I can possibly eat.

    I’m learning what a reasonable portion looks like.

    Sometimes I’ll decide that a smaller amount is enough. Other times I may decide that I really want the whole thing and adjust the rest of my day accordingly.

    Either way, I’m making the decision.

    Nutrition Still Matters

    Of course, there’s a little more to this than staying under a calorie number.

    I want most of what I eat to give my body something it needs.

    I need protein. I need fiber. I need vitamins and minerals. I want fruits and vegetables and other nutritious foods to make up a substantial part of what I eat.

    If I used my entire calorie budget on cookies, I might technically have counted the calories, but I wouldn’t consider that a particularly successful day.

    Calories matter to my weight-loss plan.

    Nutrition matters to my health.

    I want to pay attention to both.

    I Don’t Want a “Cheat Day”

    I’m also not particularly fond of the idea of calling something a cheat food or a cheat meal.

    If I’ve decided I can have it, I’m not cheating.

    I’m eating.

    Maybe it’s something I won’t eat very often. Maybe it’s something with a lot of calories. Maybe I’ll have to make some adjustments elsewhere in my day.

    But I haven’t broken a rule.

    That’s important to me because I don’t want to divide food into things I’m “good” for eating and things I’m “bad” for eating.

    It’s food.

    I get to decide how much of it fits into the life I’m trying to build.

    The Goal Is to Learn How to Eat

    For me, eating favorite foods while losing weight isn’t about finding loopholes in my calorie plan.

    It’s about learning.

    I want to learn how much food I actually need. I want to learn which foods keep me satisfied. I want to learn when something is worth the calories and when it really isn’t.

    And I want to learn how to enjoy something I love without turning it into an excuse to abandon everything else I’m doing.

    That’s a skill I’m going to need long after the weight comes off.

    So yes, I’m changing the way I eat.

    Quite a bit, actually.

    But I’m not saying goodbye to hamburgers, desserts, restaurant meals or the other foods I enjoy.

    I’m just learning how to make room for them.

    Because this Calorie Crusade isn’t about seeing how much I can give up.

    It’s about learning how I can live.

  • When Life Gets in the Way of Counting Calories

    When Life Gets in the Way of Counting Calories

    I’m counting calories again.

    I’ve done this before, so I already know that counting calories works for me. I also know something else. Somewhere along the way, life has a tendency to get in the way.

    It probably won’t be one big dramatic event that causes me to quit. More likely, it will be a time when there are simply too many things competing for my attention.

    That’s happened before.

    For a number of years, I was involved in taking care of Mom and Dad. They needed me, and taking care of them became a much higher priority than keeping track of everything I ate. I was overwhelmed. Something had to give, and counting calories was one of the things I let go.

    I don’t regret that decision.

    There are times in life when something truly is more important than losing weight.

    There have been other times when nothing quite that important happened. There was simply too much work, too much stress, too much to think about and not enough of me to go around. When that happens, something that requires daily attention can gradually fall by the wayside.

    That’s what I want to guard against this time.

    I Don’t Have to Be Perfect

    I’ve been thinking that perhaps my mistake in the past wasn’t that I stopped counting calories. Sometimes life really does become overwhelming.

    Maybe the mistake was thinking of stopping as quitting.

    Those are two very different things.

    If life gets crazy and I miss a day of counting calories, I haven’t quit. If I have an unusually stressful week and don’t do very well, I haven’t quit. If circumstances become so demanding that I deliberately decide to put calorie counting aside for a little while, I still haven’t quit.

    I’ve simply stopped for a while.

    And I can start again.

    I Need a Way Back

    This time I want to have a plan before the obstacles arrive.

    On the really busy days, maybe I don’t need to count every calorie perfectly. Perhaps I can simply keep a rough record of what I’ve eaten. That’s better than completely losing touch with what I’m doing.

    And when things calm down, I don’t need to wait until Monday, the first of the month, or some magical day when I’m suddenly motivated again.

    I can start with the very next meal.

    I think that’s important.

    There will always be another project. There will always be work to do. There will be stressful days and unexpected problems. I can’t build a weight-loss plan that depends upon life remaining calm, because life has never shown much interest in cooperating with my plans.

    The Calorie Crusade Continues

    I’m going into this knowing that there will be obstacles.

    I’m also going into it knowing something I didn’t fully appreciate before: getting temporarily knocked off course doesn’t mean the journey is over.

    I’ve been down this road before. This time, I want to recognize the obstacles before I get to them.

    And if one of them knocks me down?

    I’ll get back up and keep going.

    After all, I’m a Calorie Crusader.