Online Calorie Counter/log??

[[old] KRed]

I really need to loose quite a bit of weight (about 100 pounds), and I've just started rowing to get there.<br /><br />Is there a good place (on the web)to find out what to eat and what calories are in the foods? I'm used to quite an unhealthy diet, and I need all the advice I can get on what to eat. <br /><br />I'm hearing that lowering the fat and sugar while excercising will do the trick, but I'm just have no idea what I'm supposed to be eating through all of this! <br /><br />I've been doing the Atkins diet on and off, but anything I'd lose I'd gain right back. I'm looking for a healthy eating lifestyle change and not a fad diet. Any advise would really be great!<br /><br />Thanks!

[[old] snappyrower]

<br /><br />I'm no nutrition expert, but when I first started trying to change to a healthier lifestyle someone pointed out www.fitday.com as a good tool. You can use it to keep track of what you eat, how you work out, etc..... I'm not sure how entirely accurate it is, but maybe to help you get an idea where you are a food journal using that program might help. Anyway, I'm slowly losing, (very slowly, but getting better with the rower) and am mainly trying to eat more veggies and more whole grains. Not cutting anything out of my diet just trying to include more healthy stuff so there is less room for the bad stuff. Must be working, after two months of daily breakfasts of Kashi Go Lean crunch cereal I tried a bowl of the half sugar Fruity Pebbles today and thought they were awful! Baby steps!

[[old] KRed]

Thanks! The site looks pretty good. I'll give it a shot!<br /><br />

[[old] Steve_R]

I have heard of fitday.com but never used it. There are people on the forum that use DietPower with success. I use Nutribase. It isn't going to tell you what to eat, but Nutribase has suggested daily plans based on several dietary concerns (low carb, vegan, vegetarian, zone, body building, diabetic, heart healthy, etc). Once you get the hang of it, there are things that you will get used to eating and know how they impact your diet.<br /><br />Most people here will guard against Atkins or other low carb diets because rowers typically need a lot of carbs to perform well. You can look through several posts here to see what some of us have been doing.<br /><br />Some things to get you started:<br />- Fat and alcohol have twice the calories per gram compared to protein and carbs so reducing fat can make a big difference<br />- portion size is important to read and learn about, a portion of lean meat is about the size of a deck of cards, vegetables are about 1 cup, etc.<br />- don't try to lose too much at once, 1lb a week is good for long term loss. This amounts to a reduction of 500Cal/day intake or an increase of 500Cal/day of exercise.<br />- learn what your current caloric requirements are and write down everything that you eat, we tend to over estimate what a serving is<br />- drink plenty of water every day. This should start at about 2 liters and up. If you exercise, it is very easy that your body will need more. I take in 5+ liters of water throughout the day.<br />- Keep track of body fat, it will tell you if you are losing lean mass along with your weight loss. If you keep the muscle, you will maintain a great fat burning engine - your body<br /><br />Talk to your doctor, do research, you need to know if you have specific needs that need to be taken into consideration with the diet that you choose.<br /><br />I'll tell you about my specific diet:<br />26%Protein, 51%Carb, 23%Fat for my weight loss phase - the high percentage of quality protein has ensured that I maintain my lean mass. I started with lower fat but my body didn't work as well and I was storing fat until I upped my intake to around 50g/day. FYI, I am currently taking about 1g protein per lb of lean mass per day.<br />Once I make goal, I will start with 18%Protein, 59%Carb, 23%Fat and see how that helps with performance. Right now, I am not getting the carbs needed for good endurance and it has shown recently in PB attempts. My current 2k is out of proportion of my 500m and 1k because of this.<br /><br />Put everyone's advice through your BS filter and see if it makes sense to you. Keep us updated with your progress and good luck.<br /><br />Steve

[[old] easyoars]

<!--QuoteBegin-KRed+Feb 20 2005, 06:20 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(KRed @ Feb 20 2005, 06:20 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />Is there a good place (on the web)to find out what to eat and what calories are in the foods?  I'm used to quite an unhealthy diet, and I need all the advice I can get on what to eat.  <br /><br />Thanks! <br /> </td></tr></table><br /><br />First of all, this message is for you - SteveR - thanks a lot! I think your posts are always very informative. Though you are always like to be modest about the amount you know, I think that there is something all of us who are in the "weight loss/getting in shape" mode can learn from you.<br /><br />Now, for the website. It is a little specific about food from India (which is where I am from ). However, there is a lot of info about calorific value of other foods as well. You might also find the "activity log" useful<br /><br />The link is <a href='http://www.diabetesindia.com/diabetes/c ... ounter.htm' target='_blank'>http://www.diabetesindia.com/diabetes/c ... htm</a><br /><br />Hope this helps<br />Cheers<br />ARun

[[old] KRed]

Thanks Steve and Arun!<br /><br />I appreciate all the help!!

[[old] Steve_R]

<!--QuoteBegin-easyoars+Feb 20 2005, 05:22 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(easyoars @ Feb 20 2005, 05:22 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->First of all, this message is for you -  SteveR - thanks a lot!  I think your posts are always very informative. Though you are always like to be modest about the amount you know, I think that there is something all of us who are in the "weight loss/getting in shape" mode can learn from you. <br /> </td></tr></table><br /><br />Thanks Arun. My modesty is intentional, even experts (and no, I am not one of those) have their critics. Not only that but everyone is different and there isn't a magic formula for everyone. I have studied nutrition for a long time but never put it into practice for myself until about a year and a half ago. Just wait until we start talking about supplements. There is a lot of controversy there...<br /><br />Now sports physiology and rowing, that is new for me but I am learning a lot.<br /><br />Steve

[[old] H33]

I'm no expert but I have lost 24 lbs. in 6 weeks. Here is one site that helps to track calories: <a href='http://www.calorie-count.com' target='_blank'>http://www.calorie-count.com</a><br /><br />I try to work out for an hour every day and I push myself to 90-98% of peak effort each time. I don't believe in fad diets, just eating healthy, here is what I did:<br /><br />- Drinks with little (5-10 grams or less) or no sugar<br />- No Ice Cream<br />- No Cookies<br />- No sweets, cake, etc.<br />- Cut down food intake by about 1/2<br />- Watch fat daily allowances closely<br />- Avoid starvation diet, I lose a sensible amount every day<br /><br />Of course I have "cheated" more than once but I then compensate by working out even more. I love food but I discovered that a good diet will eventually turn you away from a bad one, I can't touch a soda now as it tastes like liquid syrup.

[[old] KathiS]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I really need to loose quite a bit of weight (about 100 pounds), and I've just started rowing to get there. </td></tr></table><br /><br />Hi KRed,<br /><br />I just thought I'd throw in my two cents here. I lost 100 pounds in a year about 2 years ago, and have managed to keep every pound of it off for the last two years. I was about as unhealthy as they get. I lived on fast foods, sweets and junk food. <br /><br />Here is exactly what I did to take the weight off:<br /><br />1. I started exercising regularly (prior to this I didn't exercise ever). I added to my exercise as much as I could as soon as I was able.<br /><br />2. I stopped eating any form of fast food, fried fried, junk food, and candy, etc.<br /><br />3. I <b>didn't</b> count calories, carbs or anything else. I didn't go on any diet. I knew long-term that I would be unable to eliminate any food group so I just started eating healthier. Instead of hamburgers, we ate turkey burgers, we put ground turkey in our spaghetti sauce, used ground turkey for things like tacos (I was amazed out how good the turkey meat was, and the kids actually preferred it to ground beef and hamburgers), we grilled chicken breasts and fresh fish (mostly salmon, because it was our favorite). I went from 2% milk, to 1% to nonfat, and to be honest didn't even notice the difference. I also went from sour cream to light sour cream to fat free sour cream and did the same with cream cheese, salad dressings and cheese. We ate more fruit and veggies. I had a treat every night (a Healthy Choice chocolate ice cream bar). I never once went felt hungry or deprived, and I think this is extremely important, because if you feel you are being deprived of something, you will more than likely eventually binge on it. <br /><br />4. This is the most important thing. I believed that I could do it. For years I gave myself every excuse in the book for why I "couldn't" lose the weight. With the help of a very good friend (who is now my husband) I was convinced that I could lose the weight and live a healthier lifestyle. I was determined to prove that I could and I did. <br /><br />5. I had someone to talk to everyday about my progress. It gave me motivation to work hard and eat right so that when I reported my progress it would be good news. Having someone to share your experiences with is very important. A good cheerleader on a bad day works wonders. If you need someone to talk to, I would be very happy to help out.<br /><br />At any rate, this is what I did and it worked extremely well for me. I wish you the best with your weight loss. I know you can do it!

[[old] Tiber]

<!--QuoteBegin-KathiS+Feb 21 2005, 05:21 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(KathiS @ Feb 21 2005, 05:21 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I really need to loose quite a bit of weight (about 100 pounds), and I've just started rowing to get there. </td></tr></table><br /><br />Hi KRed,<br /><br />I just thought I'd throw in my two cents here. I lost 100 pounds in a year about 2 years ago, and have managed to keep every pound of it off for the last two years. I was about as unhealthy as they get. I lived on fast foods, sweets and junk food. <br /><br />Here is exactly what I did to take the weight off:<br /><br />1. I started exercising regularly (prior to this I didn't exercise ever). I added to my exercise as much as I could as soon as I was able.<br /><br />2. I stopped eating any form of fast food, fried fried, junk food, and candy, etc.<br /><br />3. I <b>didn't</b> count calories, carbs or anything else. I didn't go on any diet. I knew long-term that I would be unable to eliminate any food group so I just started eating healthier. Instead of hamburgers, we ate turkey burgers, we put ground turkey in our spaghetti sauce, used ground turkey for things like tacos (I was amazed out how good the turkey meat was, and the kids actually preferred it to ground beef and hamburgers), we grilled chicken breasts and fresh fish (mostly salmon, because it was our favorite). I went from 2% milk, to 1% to nonfat, and to be honest didn't even notice the difference. I also went from sour cream to light sour cream to fat free sour cream and did the same with cream cheese, salad dressings and cheese. We ate more fruit and veggies. I had a treat every night (a Healthy Choice chocolate ice cream bar). I never once went felt hungry or deprived, and I think this is extremely important, because if you feel you are being deprived of something, you will more than likely eventually binge on it. <br /><br />4. This is the most important thing. I believed that I could do it. For years I gave myself every excuse in the book for why I "couldn't" lose the weight. With the help of a very good friend (who is now my husband) I was convinced that I could lose the weight and live a healthier lifestyle. I was determined to prove that I could and I did. <br /><br />5. I had someone to talk to everyday about my progress. It gave me motivation to work hard and eat right so that when I reported my progress it would be good news. Having someone to share your experiences with is very important. A good cheerleader on a bad day works wonders. If you need someone to talk to, I would be very happy to help out.<br /><br />At any rate, this is what I did and it worked extremely well for me. I wish you the best with your weight loss. I know you can do it! <br /> </td></tr></table><br /><br />Kathi,<br /><br /> I enjoyed your response very much and found it inspirational! I am working on losing 40 pounds to get back to what I weighed in high school, and to be fit for my two young children. I keep an inspiration folder for when I feel down, or need to know that others have done the same and better. Thank you for sharing tihs which is so helpful! <br />

[[old] LandLocked]

I’m with KathiS in thinking making lifestyle changes are more effective than any diet plan out of a book. I used to be in fairly good shape and rather active. I got sidetracked by life stuff, being injured, and making some poor food choices. I started gaining weight, I had to make some adjustments to what I ate. It worked ok and I’ve plateaued weight-wise and am not gaining. But because of chronic low grade injury I’ve not picked the exercise part of my life back up and haven’t lost any weight. So far I’ve had a rower for a week and haven’t re-injured myself so I’m hopeful about the exercise for the 1st time in a long time. <br /><br />My food guidelines are:<br /><br />1) Never eat anywhere with a drive-through.<br /><br />2) Anything heavily advertised can’t be good for me.<br /><br />3) Eat more fruits and vegetables.<br /><br />4) Choose whole grain options when possible. i.e. whole wheat bread, brown rice, rolled oatmeal not instant (it’s only 3 min in the microwave) etc.<br /><br />I already tended to make low-fat protein choices (well except the cheese fixation) and didn’t have a lot to change there once I stopped going through the burger drive through. <br /><br />When I do eat things with low or no nutritional content, oh say chocolate or beer, I get the best stuff I can find/afford. That way a smaller amount is more satisfying. <br /><br />I think the hardest thing is to plan ahead and prep my own food most of the time. It’s really easy to want the pre-packaged pre-planed meals in the freezer section or deli case, but that’s where all the extra fats, salt, and sugar are hiding.

[[old] Ducatista]

<!--QuoteBegin-KRed+--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(KRed)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Is there a good place (on the web)to find out what to eat and what calories are in the foods?  I'm used to quite an unhealthy diet, and I need all the advice I can get on what to eat. </td></tr></table><br />You're fighting the good fight, my hat's off to you! <br /><br />I highly recommend the National Cancer Institute's Five to Nine a Day site<a href='http://www.5aday.gov/homepage/index_content.html' target='_blank'> (clicky here)</a>. I've found that when I make a concerted effort to get nine servings of fruits and veggies in a day, I tend to lose weight, even if I'm not paying attention to anything else in my diet. There's simply not much room for the bad stuff if you're packing in that amount of produce.