heidij123's Journal, 14 Jan 16

I know I need the 'obvious' reminders such as these!! Good moral . . . I have recorded all the same dietary/calorie data as you in a spreadsheet since joining FS, but haven't REALLY gone and back a STUDIED it the way that you have, but pretty safe to assume I would see the exact same results -- especially as it relates to periods of 'tracking' vs. 'non-tracking.' 

A great post all-around. Simple, elegant wisdom that somehow is less common here than it should be...I cannot count on my fingers how many FS participants I've seen show up, start, then stop - and how often those same groups never really seemed to be consistent in logging food. Coupled with the fact that FS seems to overestimate what we burn just a bit, a 500 calorie deficit (for a pound a week or so) can easily be completely undone if people aren't consistent with it. I don't understand not logging, for instance, if you're not happy with what you ate - ultimately our bodies keep track, even if we don't! And absolutely correct that being aware that our caloric needs drop as we get smaller is sometimes overlooked - all those factors combined can lead people into negative places and derail their weight loss. And while it is very true that we can't "outrun a bad diet", with long/cold winters, office work, and also being short, my TDEE would be pretty modest if I didn't do something each day as a top-up. That 150-350 I might burn on a given day sometimes allows me a bit more food and flexibility - and/or helps ensure my deficit is in place. The other thing I wanted to add about the importance of honest logging is that at least for me, counting as accurately as possible helps me stay CONFIDENT that I'm doing all the right things when the scale goes haywire - because it does, and it's nothing to do with FAT gain - I retain water like mad, and have old, lingering anxiety/tension issues that no doubt have contributed to cortisol and bloat bouts that I just ...well, I just outwait them now, and each time, sooner or later, I go from "no loss in 2-3 weeks to a few lbs all at once". While in the beginning this was less the case, the scale has been more wobbly as I've gotten smaller - of course, part of this is that my daily intake still hovers around 1200-1300, and of course that had a bigger impact at 75kg than it will at 67, etc. - but the other part has been a very consistent pattern that seems to be hormonal, and I just go with it. I can see the changes in my body, and in my clothes, even when the scale can't - and in the end, as long as I know I've "eaten x and burned y, and that x<y" - I'm good, and I just keep on. You are doing all the right things, and you are armed with the right kind of knowledge. :) 

You are correct in that the most important thing is to create a calorie deficit. If you don't log what you eat then you can never know with certainty if your eating more than your burning unless you are fasting. I'm prone to overeating so tracking closely is a must. Good post!  

Which is exactly why you must treat calories or carbs in the same way that you treat your checkbook if you don't know what's in there will continue to spend thinking you have extra and when you know to the penny what you have and don't try spending over that knowledge is truly power 

Great observations in your journal. I'm one who has to record everything, if I'm not strict about it then I'm not being honest with myself or anyone else and results are not what they could be. 

Same here, I only lose weight when I record my cals. Calories in foods are like nickels and dimes we spend and can add up quickly if we are not careful and its pretty easy to eat 3,500 cals and gain a pound.  

Thanks all for validating my conclusions! Thinking back, I now know that the reason I couldn't lose weight for all those years was because I didn't log calories. I did diets sometimes, but only ones that restricted certain types of food, or encouraged certain types over others. They worked for a month or so, but then, basically because I am a greedy person (lol), I would not lose any more, because I could always overeat the 'permitted' items! I love the checkbook analogy, Blkbear! And thanks for your thoughts, real_gone_girl, you are dead right, as long as you stick to your plan, you will win 😀 

@glen, you've been on this site for 6 years now, and I can see you take a more flexible approach ;) But you do weigh less than you started, so well done! And keep it up! If you hadn't kept trying, I bet you would have gained weight and been somewhat obese by now, so you are definitely doing yourself good by being here. Besides which you are a nice, supportive buddy to have, and your journals are often delightful! 

Blkbear's comparison is so on point! Logging ALL our food intake EVERY day, even on bad days is a wonderful tool, it helps us stay accountable.  

I wholeheartedly agree with you, I too need to log what I eat and be honest with myself about how much I am eating, as my portion sizes tend to creep up and I give myself the odd treat, at least once a day, because it wont hurt, if I do not log. I am now nearly at goal, but that is through sheer determination and logging everything I eat on here. 

Well done Heidi! Your comment shows all of us the importance of logging but mostly how well you have learned your own body and needs to be healthy! I feel priviliged to watch you grow and learn :D  

Well done, Lorna, it sounds like you might be staying on here for maintenance for a while too? I'm sure I will! 

@Spiritspell, I think that should be 'shrink and learn'! Lol. 

It may be obvious, but is definitely worth reading. A terrific reminder that even if each day doesn't show change, a consistent change in behaviour does and recording that change in behaviour helps to keep it going. thanks. 

I definitely will Heidi. Otherwise I would just put it all back on again.  

Good way to use the numbers.  

I record everything, even when over. If you do you are shamed into not going way over. If you don't, the sky's the limit! 

Although we are all different in our approach and dietary needs, logging our food is the common denominator. Personally i agree with Bikbear, that it's not raw kcals which are the important number, it's what they are made up of in terms of fats, proteins and carbohydrates. Since I started on FS I have upped my kcals significantly, and yet increased my weight loss. For me, looking at the balance of macros is more significant than the kcals. As my carb has reduced, so has my weight, regardless of the kcals. The fundamental is to notice patterns, causes and effects, and the only way to do that is keep good records. Way to go Heidi123 :) 

Thanks, Heidi. Logging everything is important and being more active is to. You are doing great and you are helping me. Thanks again. 

Hey Heidi, what a good idea, you are doing great, keep up the good wirk, what's the weather like whete you are now, we are expecting snow boooo, I'm hoping to try my little walk around the block in the morning, wrayhrer permitting xx