I just joined the health weigh loss. i already downloaded the 12 weeks weigh loss plan, but im confused with calories track sheet . How do i count my calorie? I read the whole diet plan but it seems that i missed that information.
How do i count my calories?: I just joined... - Weight Loss NHS
Weight Loss NHS
Hi Matute, welcome, an Administrator will be along later to give lots of information and advice about using this forum . Personally I don’t follow the 12 week plan as such, not everyone does. Instead I count calories and record my progress using an app called My Fitness Pal. I find checking in with the forum regularly very helpful and motivational everyone is so friendly. Good luck with your weight loss journey,
Hi matute welcome to the site. If none of the admin have sent you a message yet this might be difficult but if they have just use the links in their message along with the following. I use an app on my phone called MyFitnessPal in it it has a food diary which I put everything I eat after I’ve weighed it so that I know exactly how much of it I’ve eaten. This works out how many calories I’ve had and I can do this for every meal that I have as it breaks it down into breakfast, lunch, dinner and snacks. I know what my calorie range is after using the BMI Calculator that the admin sent me in a link and I just stay within that range and as I lose weight I check it again as it alters slightly every time. I hope this explains how to do it enough and easily enough.
So all I can say is welcome again to the group.
The plan assumes that you will find a way of adding up your calories each day so that you can enter your total in downloadable spreadsheet each day.
As you can see already, many people here use MyFitnessPal which appears to be the most straight forward method. I made it more awkward for myself and created my own excel spreadsheet that does it all for me and I believe one or two others have done that too.
Whichever method you choose, it's a bit laborious adding in ingredients to start with but as we're mainly creatures of habit, it will become easier as you go along because most of what you eat and drink will already be entered.
Just be aware that the 1400 cals for women and 1900 for men are only generic numbers and you will need to run the NHS BMI calculator to acquire the calorie range specifically designed for you...
... It is recommended that initially you aim towards the higher end of that range. You will still lose weight and the less hungry you feel, the further along your path to healthy living you're likely to get
Best of luck!
Hi and welcome, Matute
You've received some great replies and excellent ideas and I'd just like to add that Google is also a great place to get calorie counts.
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Id never counted cals before coming yer either but im now finding it quite easy. Iv down loaded the 12wk plan but i also keep a daily diary and write everything down that i eat.
If you look at the packages on what your eating it usually tells you the cals in the product . Just remember some may say per 100g in that case you d weigh out your portion to find your cals. Other products might say cals per slice then you d obviously times the number of slices you have by the cal value. I keep a index in the back of my diary of favourite foods and cal value per weight then next time i have it i just have a quick look instead of having to log into different places all the time.