I can't tell you how many days I think that I have not eaten very much all day long. Only to realize that I had eaten a cupcake, a peanut butter sandwich, some crackers, etc... If I don't sit down to eat a meal, I often feel unsatisfied and continue to snack all day trying to find that one thing that will satisfy me. Most times, it is just that I need to stop and sit down to an actual meal!
Also, when you feel unsatisfied, it is easy to think that you have not consumed much throughout the day. In reality, you may have even consumed more calories than you do when you sit down to regular meals.
Find yourself a little notebook, journal or calorie counting app for your iphone or computer, like Lose It! Keep track of what you eat, serving size, the amount of calories in the serving, etc. If you are like me, count your carbs as well. We will be talking about carbs again, and it will be beneficial to you to know what your carb intake is.
Calorie intake needs vary from person to person. It depends on age, sex, weight, level of physical activity, and whether or not you are looking to lose or maintain weight.
Lose It! Is also a website where you can track your calorie intake and physical activity online, at www.loseit.com. It is free and easy. I highly recommend this or the app, if you have an ipad or iphone. It keeps track of how many calories you need, how many you have had, how many calories you burned and your weight. It is easy to use and a great tool to take advantage of!
You start by setting up a free account with your email address. Then you put in basic info, age, height current weight, weight goal. It lets you choose to make a reachable goal of losing 1-2 lbs a week. It tracks you and encourages you. Yay! :) It gives you a healthy calorie budget for the day. Then you input what you ate and the exercise you did and it keeps track for you. It tells you to eat more, less, etc. Most importantly, it keeps you accountable.
If you don't want to use the free Lose It tool, then keep track yourself. Keep yourself accountable to what you are consuming each day. You may be surprised at how much you actually eat. For example a serving size of cereal is usually 1/2 -3/4 cup. Who eats that????? I usually have 3 or 4 times that! So when I think I am only taking in 200 calories for breakfast, I have really had 600! WOW! Not good!
So the challenge this week is to some how journal or keep track of your serving size and calorie intake. Make adjustments to your intake as necessary. For example, make sure your serving sizes are in accordances with the labels on the box. Measure your portions. You might be surprised in what you were really eating! :) Also, make sure you sit down to a meal. Try the table instead of the couch or the car on the way home from the drive thru! :) Keep up with your other challenges, water, physical activity, etc.