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Monday, July 16, 2012

Today I'm sharing a page from my journey. I've been on this trek since July 22nd 2010 (almost two years). Over the 24 months I HAVE had my share of detours. As I look back I find TWO factors that always accompanied those detours. One was decreased exercise (more on that later this week) and the other GLARING one was lack of tracking.

Hey I get it! Tracking takes time and is "work" but it's the number one thing that keeps me OUT of the detours and on the road to "Health & Fitness". I have said it before and I will say it again. I KNOW I am not able to accurately portion and count my food in my head. I FAIL miserably when I attempt it.

Here is one example. This is my "fit" breakfast cereal. A serving 29 grams-3/4 cup is 110 calories.



Fail to use the scale and "fill the bowl" and I end up with 107 grams for 400 calories!



See the problem?

Not only does it matter if we weigh and measure but it matters if we don't write down every bite!

Here are some examples of how quickly calories add up:

3 french fries from your child's kid's meal = 27 calories

3 sticks of fruit flavored gum = 30 calories

5 tortilla chips = 50 calories

a swig of cola = 15 calories the whole can = 150 calories

one chocolate sandwich cookie = 53 calories


Now, I'm not saying you can't have these items in your food budget, I'm just showing you how when you don't track those nibbles between meals start adding up! This is WHY I have to weigh and measure my food.

Some days I start well and then I have meal when I KNOW I have gone over and the temptation is HIGH to not bother to track but that's when you SHOULD track because knowing what you really DID eat is essential in making those adjustments.

Tomorrow is Monday. Why not give it a try? Weigh and measure your food and TRACK it for one week and see how you do.

Press On!


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  Member Comments About This Blog Post:

CHUM48 10/24/2012 4:39PM

    Isn't that the truth!

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LOGOULD 8/16/2012 3:53PM

    SO TRUE!!! The number one and two culprits of not winning the losing battle.... not tracking and not moving! I'm back on the tracking bandwagon, and trying very hard to get and stay moving. emoticon emoticon

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KICKINGKILOS 8/2/2012 2:27PM

    Hey...Found it.
Thx. For this and many great blogs
Xoxo

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DEBK0923 7/23/2012 10:55AM

    great blog

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BLUEJEAN99 7/21/2012 1:40PM

    i use smaller bowls and that helps too emoticon

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SAFETYSUE 7/21/2012 3:08AM

    I so agree, the first thing I read is serving size and calories! Great blog!
emoticon emoticon emoticon

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ANGELBABIES2 7/20/2012 10:52AM

    emoticon for sharring and God Bless you dear... emoticon

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NANHBH 7/20/2012 1:47AM

    Gulp - I gotta start measuring my cereal. What kind of scale is that? Looks pretty cool -- and accurate!
emoticon

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MISSB8604 7/19/2012 2:38PM

    I LIVE by my food scale and measuring cups! They're wonderful tools!

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DOTTY7267 7/19/2012 2:29PM

    You are so right. When I know I've gone over, I don't track anymore that day because I don't want to face up to the fact of what I truly ate calorie-wise. When the weight creeps up or plateaus, then I get back to diligently tracking. Sometimes I also find that I undereat, which in my case, is as bad as overeating.

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EFFRAYECHILDE 7/19/2012 9:02AM

    That is my problem. I need to make a habit of using my scale every day.

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THEIS58 7/19/2012 6:31AM

    Scale is an awesome tool.

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CLAIREANNE23 7/18/2012 7:32PM

    Wow, talk about portion distortion! I can't believe how much it would be if you filled the bowl. Thanks Suzanne!!!

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PIMPINELLAN50 7/18/2012 5:10PM

    I totally agree with all you said...Time Consuming for sure,but so worth it in the end
to see the pounds lost!
Thank's for the reminder! emoticon emoticon

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DRADDIE 7/18/2012 1:35PM

    um, very guilty of the children's fries!!! heh eheh
I do try and count it ...but I have to remember i did it too!

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SPECIALGURL7 7/18/2012 10:49AM

    Visuals are good.

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BARB5970 7/18/2012 10:28AM

    You make valid points, however, I HATE tracking. It gives me that "diet" mentality. I feel like it's a punishment for not being able to control my eatng naturally and I resent the whole idea of tracking. I'm just not going to do it. I find I don't obsess over food as much when I simply focus on proper portions. That being said I definitely weigh and measure my food.

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GERMANIRISHGIRL 7/18/2012 8:18AM

    emoticon

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DENNETJ 7/18/2012 2:32AM

    I so need to get a scale

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EVWINGS 7/17/2012 11:07PM

    For me my trackers are the most important tools I use at SP. Great that you show by picture portions. It took me awhile, but I finally got it down.

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PATRICIAANN46 7/17/2012 9:54PM

  Tracking is what has ALWAYS kept me honest!!!!! emoticon

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CHRIS3874 7/17/2012 9:50PM

    too true

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JAMER123 7/17/2012 9:12PM

    I am long overdue for a new scale! Glad you posted the reminder!!
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REENIE131 7/17/2012 9:01PM

    Good points! Thank you for sharing!

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JIBBIE49 7/17/2012 8:08PM

    Love seeing your blog featured in the Spark Mail. What a emoticon You have lots of people looking to you for inspiration. emoticon

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SERASARA 7/17/2012 7:51PM

  emoticon emoticon emoticon

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SUSIEMT 7/17/2012 6:34PM

    Thank you for the good visuals! I do weigh and measure and and and track! Like you say I have my high days and low days but I need to keep track! That is a tried and true method! Keep on Sparkin'!

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MARYJEANSL 7/17/2012 6:11PM

  I like the scale you have - the one I have is analogue (yes, that old!) and harder to read.

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MOLLYEEEEE 7/17/2012 6:09PM

    I'm new and have learned how true that is. I think tortilla chips and salsa have been my biggest downfall. I always thought it was a healthy snack choice, but I was eating waaay too much!

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GRAMPIAN 7/17/2012 4:00PM

  You're so right!

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FARIS71 7/17/2012 3:05PM

    Wow what a visual!!!!

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JPEARL127 7/17/2012 2:27PM

  I am positive that my weight plateau is more because of what I fail to put into the tracker, so I know that I MUST measure and record EVERYTHING!!!!

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BLUE42DOWN 7/17/2012 2:25PM

    That's also a very good example of how getting more smaller bowls, cups, and plates can make a difference. Visually we can look at that "emptier" bowl and feel less satisfied because it wasn't full, so how could we be full?

I remember when my kids were smaller, one of the EASIEST ways to overeat was to finish off what was on their plates. I never played the "clean your plate" card on them, but rather than toss the little bits left on their plate, I was the human garbage disposal. Yummy? Sure. Good for me? Not a chance.

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NEWCHINELO 7/17/2012 2:14PM

    I NEED A FOOD SCALE . . .

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TERRIJ7 7/17/2012 2:11PM

    weighing and measuring makes a huge difference! When I "eyeball" my portions, they inevitably get larger.

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IAMAGEMLOVER 7/17/2012 11:40AM

    emoticon

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LHAWES9 7/17/2012 11:31AM

  Wow!! That is surprising when you really see what everything weighs. I may have to invest in a food scale. emoticon emoticon emoticon

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SAINTBETH 7/17/2012 11:30AM

    Thanks for the analysis. Good advice.

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CLIMBERS_ROCK 7/17/2012 10:52AM

    Every day. It's the only way to go.

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WALKINGGRANDMA 7/17/2012 10:45AM

    I have to admit that tracking is making the difference for me. Thanks for sharing.

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KELLIGIRL523 7/17/2012 10:25AM

    omg - you are SO right!! It pays to weigh and measure and to read labels!!

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MOMMY445 7/17/2012 10:22AM

    i fully agree. the little extras do add up!

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WALLINMW 7/17/2012 10:13AM

  Way to go! Stay encouraged; slow but steady wins every time!

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BANDMOM2012 7/17/2012 10:11AM

    Great examples!

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SJKENT1 7/17/2012 10:04AM

    you are so right on target!

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CLAYARTIST 7/17/2012 10:03AM

  emoticon

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BIRDLSLAURIE 7/17/2012 9:49AM

    Those little nibbles here and there really do add up, don't they? This is a great reminder.

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LELERS 7/17/2012 9:46AM

    emoticon

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HEARTS116 7/17/2012 9:30AM

    emoticon

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BERI03 7/17/2012 9:12AM

    It's easy to think that "one little bite won't hurt" until you start adding up all those little bites! emoticon

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