Reflection time

Today is Sunday August 31, 2014.  The one thing about having pneumonia is that even though I am all gong ho to start "doing" something (exercise) I am held back to reflect as currently today I can't walk three feet without coughing until I throw up.  So reflection it is.

Now here is the thing, the basics of weight loss is a very simple calculation.  Everybody, I mean everybody  knows this calculation and every weight loss solution is based on the exact same principle.  Calories in verses Calories out.  That's it, that's the magic formula.

So the first thing I need to do is really get a system for calories.  You can count them, or eat low carb, lots of veggies, or group foods to so many a day (which is grouping calories).  Herbal Magic has a chart where they group foods to so many a day (grouping calories).  Weight Watchers give foods points (calorie points).

I am just going straight to calorie counting.  Now to loose weight at my current weight I should reduce to about 1200 calories a day.  So here is what I came up with as a check off chart:

Daily Calorie Chart

Calorie Count	Totals	Food List
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	100
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	200
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	300
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	400
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	500
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	600
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	700
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	800
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	900
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	1000
Optional 200
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	1100
□ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10 □ 10	1200

The premise is I broke down each calorie into groups of 100 and sub groups of ten (10).  I write the foods I am eating on the right hand side, and check off the calorie check boxes on the left hand side.  This will make me measure and be more aware of the calories in food.

I put the last 200 calories as optional calories.... now what that means to me is where I can not be as restrictive.  For example, many skinny people drink, or have the odd treat etc... When I step back and look at those who do, I realize that their total daily calories are not greater, but they fit these things into their calorie lifestyle.  So I can choose to use the 200 calories for a alcoholic beverage at the cottage one day, or I can choose to use the 200 calories for someone's birthday cake (small taste)  or I can choose to use the 200 calories as part of my normal food day with fruits, veggies, protein, dairy etc...

It is just a reminder at the bottom that I have a choice as to what I put in my mouth, and with that, I can build into a normal eating habit "treats" or calories that won't start me binging or put me off the rails, as I built it into my daily check list.

Once all the boxes are ticked off, I stop eating until the next day.  That's the key.  To log my food, check off the calories, and stop when its time to stop.

I am now working on a list of common foods I eat and their calorie count so I have a guide based on "me".  I also have the calorie counting books, but it will be easier for me if I have a guide for the day to day food that is part of my diet, and I can use the calorie counting book for when I am eating out, or have something new placed in front of me outside the norm.

I have to be prepared to eat differently then what is on the table in front of me.  For example, my brother in law Gus lives here, he cooks two to three meals a week.  His basic recipes are lots of cheese on noodles (cheap to make, kid friendly)  but very high in fat, carbs and calories.  So I have to choose to eat differently that night and not what is served at the table.

One of my other knowings is if I cut down on carbs and sugars I feel better.  So my choices I am making for breakfast, lunch and dinner will be a lower carb, low to no sugar choice.  A low Glycemic Index food approach.