I've learned that no matter how little nor how much I eat my body is going to hold on to this fat. It's not about food at all. It's all about finding that reason that I need all this protection. New journey!
Fitness Minutes: (34,503)
162 6/2/13 8:43 P
I've learned that I need to make different choices every day depending on what I prepare. Seeing the calories/nutrients that I consume throughout the day, helps me to make better decisions.
Fitness Minutes: (1,818)
771 6/2/13 5:16 P
I love to track my cholesterol, sodium and carb levels. It has taught me a lot how to keep each category in control.
I think I rely too much on nuts/trail mix to boost my calorie intake to a healthy range most days. (i.e. 1 cup trail mix to get an extra 640 calories or 1 cup of almonds to get up 800ish...)
Fitness Minutes: (6,924)
6/2/13 11:10 A
I learned that I have to plan in order to get enough potassium. I also learned that if I look up the nutritional information BEFORE I make some of my choices I am more inclined to not eat something that is going to put me over in any of my categories.
That I really was getting more sodium than I should have - only allowed 1700 mg./day - the tracker is a real blessing - never realized before how much sodium is in foods. Eating out is not on my list anymore.
Fitness Minutes: (2,557)
6/2/13 8:58 A
I learned I wish that there was different ways of tracking on it.... for somebody like me who has to be fairly lower in the carb section, I wish it had an option for this!
Fitness Minutes: (16,557)
6/2/13 7:07 A
By using the tracker, I've learned that my carbs were off the scale, even when I thought I was eating healthy. Sweets are almost irresistible to me. It is very difficult trying to get enough protein. I also learned that my portions were way too big when I "eyeballed" them. Weighing and measuring my ingredients has made a huge difference to the amount I am eating.
6/1/13 9:24 P
I learned that a costco muffin is 640 calories. Ouch! But on th eplus side, I learned how non-caloric some of my favorite vegetables can be.
6/1/13 10:36 A
that bread is often my downfall
6/1/13 2:39 A
Thank you everyone. I enjoyed reading your observations.
Fitness Minutes: (7,311)
5/31/13 11:47 A
I learned that I was not eating enough protein.
Fitness Minutes: (56,481)
1,689 5/31/13 11:28 A
I enjoyed reading your posts on this topic! Lots of insight gained by using the Tracker!
I find when I commit to tracking everything, I make better choices. Sometimes I stop eating when I know I've reached my limit. On a really good day, if I want a "treat", I enter it into my tracker before I eat it, and see if I can "afford" it, or if I'd rather be able to eat a full and satisfying dinner later.
Real tracking helps me recover from a lapse, and gets me heading in the right direction again. It is probably the most important tool for me right now. It is what will help me reach my goals!
Fitness Minutes: (7,603)
5/31/13 11:11 A
I Lear Ed that I wasn't eating enough carbs but eating too much fat. Totally unexpected! I thought I was doing just the opposite. So clearly I needed to change up my diet and it has paid off!
Fitness Minutes: (6,985)
83 5/31/13 10:54 A
When I "choose to eat outside" what I know I know is best for me, and I have written it down, I can not forget it, it is staring me in the face!
Fitness Minutes: (4,579)
5/31/13 9:07 A
It really puts things in perspective heath wise to list everything--even the binges.
I notice that if I can separate the listings---list 3 or 4 times per day-- I spot the running total and notice my emotions at that moment. This helps me to decide if I really "need" to eat-- or am just eating to react emotionally.
Fitness Minutes: (2,987)
5/31/13 4:56 A
I used to eat way too many carbs and not enough protein...I went away for awhile and came back recently to discover now the opposite is true...!
It also helps keep me in balance and focussed on thinking about what I eat on a regular basis too...the thought of having to log bad foods and see the numbers go out of control is very motivating for me....!!
Fitness Minutes: (13,294)
5/31/13 1:19 A
I learned that it's better to log everything as it gives you a better picture of where you are. Plus you can use that to identify trends or patterns and any areas where things still need to be cleaned up. It really opens your eyes to how you truly eat!
I have been using SP trackers all along (over 5 years) but I am learning a new and better way to use them. I am more careful putting down exactly what I ate be it bad or good. Then I look at the Nutrition feedback and see where I am not doing as well as I could. I agree that I could cut some bread, and stay away from even dark chocolate except for a special treat. I am getting in the 5 fruits and veggies and find it easy and filling. I could even go for more, in place of that piece of 5 grain Italian bread I like so much.
Fitness Minutes: (10,576)
5/30/13 7:41 P
I have learned that protein is super-important for me to eat within losing range, and not be hungry! I've learned that bread is usually not worth the calories to me, if I need carbs I am better off having some fruit. Portion control is so important! I will really over eat very easily if I'm not paying attention to tracking and measuring.
Fitness Minutes: (2,006)
5/30/13 7:28 P
In the last few years I had heard how good nuts were for us. I was eating pistachios or walnuts for snack and once I started using the food tracker I realized how many calories I was really eating of those healthy nuts. Needless to say I have learned what a serving of nuts is.
It really keeps it real and keeps me on track. Without tracking, it is so easy to under estimate your calories and not know how many carbs, fat and protein you are keeping.
5/30/13 1:54 P
I've learned that with a little planning and better food choices, I can easily stay within my calorie limits without being hungry or "unhappy".
5/30/13 12:14 P
I learned that I get way too little potassium, and that potassium is essential for those of us with high blood pressure, BP went from 160 to 119 in just a few little months. First goal. Now on to the weight.
I've learned that I tend to struggle to not eat too much fat. Protein is hard for me to get, especially without fat involved, but I manage to get the least amount needed. I do have a hard time sometimes getting magnesium, but I can never get enough potassium...though I wonder if I'm getting enough and the foods I eat just are not labeling them, like my nutrition report tells me might be the case.
5/30/13 10:27 A
Thanks Bunnykicks! Your post was the most helpful to me. Keep up the good work!
Having 3 planned meals and 2 planned snacks while paying strict attention to portion sizes and logging food right away is key for me. Otherwise, I end up grazing all afternoon and/or having too big of a dinner and missing my nutrition goals
Fitness Minutes: (35)
5/30/13 9:16 A
I learned that I consume way to much sodium without ever picking up a salt shaker.
How many calories there are in the little things you don't really think about like flaxseed oil supplements, non-fat coffee lighten, sugar-free candy. They don't seem like much, but it adds to your daily total!,
Fitness Minutes: (1,285)
8 5/29/13 8:20 P
I check my full nutrition data and make sure I hit at least the RDA of vitamins, minerals, etc. on most days. It can be an eye opener when one doesn't consistently get enough of a certain mineral or vitamin in a very healthy diet I follow. Also, I always check the sodium to potassium ratio (1: at least 2).
Edited by: BADMOONRISING64 at: 5/29/2013 (20:22)
5/29/13 4:16 P
I typically underestimate portion sizes
Fitness Minutes: (16,011)
1,102 5/29/13 2:32 P
My sodium counts for healthy items I make myself are higher just by individual ingredients even w/o adding extra salt. I also have sugar overload some days based on fruits I eat.
5/29/13 1:05 P
apparently I was eating more than I thought I was.
5/29/13 12:39 P
That VERY SMALL actions add up over the course of the day.
That cutting down portions from 1 cup to 3/4 cup, cutting down oil from 1 tsp to 1/2 tsp, shaving off a few grams of cheese, switching from coffee with cream to tea-with-milk, really can make the difference between "maintenance" and "reduction."
That "eyeballing the oil, so what if it's a tsp vs half a tsp", taking "just one bite" of candy or "just one sample" while roaming through Costco, having 1 cup of ice cream instead of 3/4.... can really make the difference between "maintenance" and "gain."
I find myself constantly adjusting as I cook - I'll pop the ingredients into my tracker, see that the result is 600 calories... then I go back and knock off a bit of oil, a bit of cheese, a few grams of pasta... and voila 400 calorie dinner, you can't even notice the differences in the final resulting dish.
I learned that what I thought was one serving was maybe more like 3 or 4 servings, so what I thought was 250 calories worth of food was sometimes closer to 1000! And i was honestly confused that I was "eating healthy, never going back for seconds, but still gaining weight". Well, the seconds (and thirds and fourths) were already on my plate!
I also learned how easy it is to pop 100 calories in your mouth without thinking about it. I work in a very food-oriented environment, lots of snacks, lots of good cooks bringing in treats, and when I first started tracking everything, I was shocked how many "bites" I was eating throughout the day and what they added up to.
5/29/13 10:39 A
I learned to eat more fiber and that I still need to work on getting enough potassium daily.
Fitness Minutes: (96,830)
5/29/13 8:08 A
I have learned that I do not eat enough protein and do eat a whole lot of carbs. I can maintain my fat intake.
5/29/13 8:05 A
I learned I was a carboholic!
5/29/13 6:19 A
I, too, have a tendency to overdo it on some things (say, fats) if I'm not careful to balance out my nutrition.
Drives me crazy when I add things like avocado to my salad, and then have to endure the consequences of the tracker, though. In that case, I know that although it's high in fat; it's a good one (as opposed to something like peanut butter, perhaps)
But, it keeps me aware of what's being consumed, whereas if I were not tracking; I'd likely just grab the first thing that caught my eye.
5/29/13 5:48 A
I have learned to budget my calories better and am horrified by the calories and fat counts of some foods that I used to eat regularly. I still need to find better protein sources.
5/29/13 4:03 A
I've learned that I consumed more calories than I thought I did. Also that it is easier for me to rack up on the carbs and fat than protein.
5/29/13 3:33 A
What have you learned by using the Nutrition Tracker? So far I've learned that I usually eat too much fat and not enough protein. I have a difficult time eating enough calcium and potassium. If I want to eat french fries and stay within my calorie range, I have to plan out my day of eating and do a lot more exercise. Hubby learned that his snacking was undoing all of the calories he burned with exercise.
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