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My failure point is an enormous desire to eat after 9 PM. Sometimes even in the middle of the night. Last night I had nothing to eat after 7 PM! A first. I ate less than 850 KCal yesterday.
So here is how it works. Four parts, counting calories, watching portion sizes, fasting and exercise.
Counting calories: I have tried many diets and they all have their merits. Some advise not counting calories but as an engineer I am drawn toward metrics. I just have to measure things. This site makes it so easy. I put my daily menu together with a small Excel spreadsheet. In the spreadsheet I list the food item, calories per ounce, ounces of food and net carbs per ounce. I have a small scale where I weigh everything I eat. If I make soup I weigh each item in the soup, enter it into the spreadsheet, the spreadsheet calculates total calories per ounce of mass (weight) for each item and the total calories for the food.
An example: I make a smoothie, grapefruit, strawberries, pineapple, blueberries and psyllium. I live in SoCal so grapefruit and strawberries are all over the place. Using my scale and spreadsheet I put together a smoothie with less than 200 Kcal.
Grapefruit 10 oz @ 4cal/oz = 40 cal
Strawberries 10 oz @3 cal/oz = 30 cal
Pineapple 7 oz @4 cal/oz = 28 cal
Psyllium 0.6 oz@57 cal/oz= 34 cal
Total 130 cal or 11 cal per ounce
This isn't rocket science but once I put the spreadsheet together it makes it very easy to add foods or change quantities. The key for me is knowing exactly how many calories I am eating. That is calories in calories out.
My BMR is approximately 2900 KCal. Yesterday I had 850 KCal. Thus I burned (2900-850) approximately 2000 calories more than I consumed. 2000 calories is (2000/3600) a little more than 1/2 pound. With exercise that goes up.
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134.3 kg
Lost so far: 4.5 kg.
Still to go: 29.9 kg.
Diet followed: 100%.
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Losing 6.4 kg a Week
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 Comments
Yep, you sound like an engineer! :) I do find grams a bit easier. And, for some things I find I can substitue the tedious measuring every ingredient by finding something "close." Yay for your for being so disciplined! You will for sure see your goals met if you keep on this path. Keeping a bit closer to your recommended calorie amount doesn't hurt though. Slow and steady sometimes equals sustainable! Good luck!
22 Jun 20 by member: melissatwa
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I love your thoughtfulness, you sound just like my husband!
22 Jun 20 by member: meepersjeepers
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...I think that's not how it works, your body does or needs according to your weight (at rest), 3500 cals, removing 500 cals daily would be about 3000 cals what you should eat to lose weight healthy, now if yesterday you ate only 850 cals, you lacked 2150 cals to eat! This way you don't burn calories, you burn calories by eating what your body needs and burning cals with exercise, you are putting your health at risk, besides being hungry you will have a drop in pressure, dizziness, etc., I repeat this to lose weight you have to eat!
22 Jun 20 by member: king_georgear
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I count everything too. it has worked for me.
22 Jun 20 by member: iderminio
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