I Need Help At Counting Calories. I need a whole overall diet and fitness program to follow to make me better?

Answer 1

If you are interested in using calorie counting in conjunction with exercise to meet your goals, I recommend a program called Fitness Assistant. It tracks your daily caloric intake, as well as breaking down what percentage is protein, fat and carbohydrate. You can input your goals, and it will let you know what your target calories are and how much more you should increase your activity. It has tons of information built in to the program to help you figure out the calories. You can even put your own recipes in and it will figure out how many calories are in it. (Hint: If you put a casserole recipe in, weigh your casserole pan first, then weigh the whole casserole after it is finished. For the number of servings, put the number of ounces or grams, and then weigh out your portion to figure out the calories for what you ate.)

A friend of mine lost 50 pounds in 6 months using this program to help her keep track of her calories and exercise. The best part about it is that as you weigh yourself weekly, it adjusts it's calculations based on your metabolism, so after a couple of weeks it is very accurate.

You can download a free trial at www.x3msoftware.com and I would highly recommend purchasing a small digital scale (either food or postal, whichever is cheaper -- they both work.)
Good luck!

Answer 2

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Answer 3

First of all, you need to buy a small paperback book of calories at any drug or book store. (They're inexpensive.) Here's some info for you: When you get down to your goal weight, the way to maintain that weight is by eating your weight X 15. So if you weigh 100 pounds, to maintain you'd eat 1500 calories per day, assuming you're doing a normal amount of exercise. Also, there are 3500 calories in a pound. As far as exercise goes, you may need a trainer. But I can tell you that walking, swimming, treadmill, stationary bike, and jumping rope are all great. You work yourself gradually up to 30 minutes or more. As long as you can carry on a conversation, you're not overdoing it. That should get you started. You may want to see a nutritionist before you start or a dietician, or a trainer. Or you can do it on your own. I better not confuse you anymore right now. Get the book, and you'll figure things out!! Good luck to you! You may E-mail me if you have questions. :) -L

Answer 4

My best advice is to stay away from calorie counting. Sometimes it's a very good way to keep track of what your eating, and it'll make it easier for you to see how much food you should be consuming, BUT it can also be highly addicting. Once you lose weight you need to make sure you stick to healthy eating to maintain, and if you've depended on calorie counting to lose weight, it's hard to stop without facing the possibility of the fear of gaining it all back.

Just gradually try to substitute unhealthy foods you eat now with healthier alternatives. Make sure to drink 2 liters a day (including a couple of glasses with every meal), and don't eat until you're stuffed. If the foods you're eating include lots of veggies, fruits, whole grains, and lean meats (although the occasional treat is fine), losing weight healthy shouldn't be too hard.

Answer 5

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 6

Get either Eat More Weigh Less by Dr. Dean Ornish, or one of his other books. He explains a wonderful way to eat that will have you feeling healthy without having to count calories. Or, go to www.ornish.com for a general overview.

This is one of the best nutrition books I've ever read. I loaned my copy to a friend who has been an RN for 30 years, and she wanted to buy a copy for herself.

Answer 7

Cut out starches and sweets. Those two things alone will start a downward trend in your weight. But you must stick to it.