I never expected the previous post to blow up the way it did so I wanted to create a separate post on some of the ways I track and what I eat in a typical day as my detailed comment on this often asked question will probably get lost in the flood of comments that are on the previous post.
I use CICO for my diet plan and currently aim for 1500-1600 calories a day of food with about 3500-4000 calories a week burned via exercise.
I did not have any weight loss surgery and have lost around 240 lbs in under two years time (I was 418 lbs. in April of 2017). Yes I have a ton of loose skin.
I use quite a few IOS apps for tracking purposes
- MyFitnessPal for calorie, nutrition, and exercise tracking.
- C25K, to learn to run over an eight week period.
- Map My Run, to track my running calories burned and distance.
- Map My Ride, to track my biking distance and calorie burn.
- Happy Scale, to track scale movement trends.
I also made myself a spread sheet in Excel where once a week on weigh in day (which is typically Monday or Tuesday) I enter data from my apps to track trends including:
Starting weight, current weight, amount of weight lost or gained for the week, daily calorie average for the week, weekly calorie total, weekly total of calories burned via exercise, starting BMI, current BMI, current weight BMR, weekly calorie deficit.
With formulas in place it is a snap to enter data and see trends so that I can make adjustments to CICO (calorie in and calories out), to ensure I am on the right path.
Since I do a lot of VR cardio on the Oculus Rift, I use data from the VR institute of Health to calculate calorie burn when playing certain exercise based games such as: Thrill of the Fight, Holopoint, Audio Shield, Gorn, Fruit Ninja VR, Space Pirate Trainer.
My current favorite Oculus game for cardio is Sound Boxing (I use Audio Shields calorie burn rate data to determine calories burned per minute), I typically do 60-90 minute straight sessions on Sound Boxing a few days a week.
Last I use a website called WebMD which has calculators to determine calorie burn for other activities, such as doing squats, swimming, playing an instrument while standing etc.
With all of this data available to me I was able to start making smarter choices ever week and it shows in my overall trends.
Final bits of advice is learn what an actual serving size is by utilizing a digital scale to record the food you eat down to the gram, so that you have accurate data on CICO, you will be shocked at how small a serving size really is once you start weighing food out.
Another thing you can do is learn to read labels. Look for things like serving size, calories per serving, servings per container. If you have certain nutrition goals read the labels for that info, I like to limit salt intake as it makes my weight spike due to water retention and I previously had high blood pressure (which is now cured via weight loss).
I do all of my own meal prep and will typically go to a restaurant supply store and buy disposable microwave food trays that have three sections (protein, veggie, and veggie is what I put into them), and will normally make two meals for myself and my girl at a time so that we can just come home and reheat the trays while I prepare our evening salads.
A typical dinner for me is:
150 grams of spring mix salad (30 calories), with Greek yogurt blue cheese dressing (60 calories), a diced plum tomato (11 calories), and 3 oz. of radish coins (12 calories)
8 oz of Shadybrook farms boneless turkey breast cutlets baked in a 375 degree oven for 12-15 minutes (220 calories and 50 grams of protein)
2 cups of steamed shoprite brand broccoli florets (40 calories).
1 3/4 serving of steamed shoprite brand baby carrots 61 calories.
After dinner I peel and dice up a Fuji Apple (63 calories), and combine it with 15 red seedless grapes (34 calories) a light and fit Greek yogurt (80 calories 12 grams of protein) and a serving of pumpkin spice Cheerios dry cereal for crunch (110 calories).
For desert I ll have a pint of Bryers Delight chocolate ice cream (270 calories 21 grams of protein)
Later after dinner I will have a toasted Best Pita 80 calories with 16 grams of Smucker’s natural peanut butter (95 calories4 grams of protein).
That’s a total of 1116 calories for a pretty substantial meal and leaves me with around 400 calories to play around with for the rest of the day (I still typically only eat dinner, and my evening snack).
I might use those calories to have oat meal or eggs before work 100-143 calories or broil up an entire sliced and peeled egg plant for lunch (454 grams 115 calories) drizzled with wasabi sauce (15-30 calories).
I hope a lot of people who got inspired by my previous post see this information and utilize it to help them reach their own goals.
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