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coffee&calories - Friday Nov 26, 2021
(Calorie Counting)
Weight: 117.0

Food intake today:

Breakfast: 250
2 frozen waffles - 200
Handful raspberries and bite leftover kids yogurt parfait - 50?
1 black coffee and 1 black decaf*
 
Lunch: 400
I made a really good low-calorie chicken chilli yesterday. Each huge bowl is 280 cals. Adding some sour cream 20. Broiling some cheese (70 per slice of Monterey Jack) on top of it and it's so good with diet 7-Up. Leftover veg soup 30

*I started drinking coffee more throughout the day and it's really helped my energy levels. I think I thought it is bad to drink coffee in the afternoon so I generally wouldn't or would have a decaf but then would be so extremely drained and tired by the evening I just felt like I couldn't move my foot one more step - and would use food to give me energy. When I realized how ludicrous that is, I started drinking coffee for energy even after dinner. Who cares what The general public says about coffee and how it's bad to drink and it will affect your sleep… It has surely only made my week completely successful in both calorie intake and I have no trouble sleeping. Problem solved. The reason I had a decaf this morning is I just wanted a drink but I didn't need the energy. So I don't want to overdo the caffeine as it could make me jittery, if I drink a whole bunch at once, and then ironically I end up crashing and feeling more tired. So I just want to have enough to take the edge off my tiredness without making my tolerance too crazy high. In the end I'll probably only drink 3 to 4 cups which really isn't bad. 

 

Progress as of today: 9 lbs lost so far, only 7 lbs to go!

happy-1 on 11/26/2021:
Why is your breakfast so small, mostly simple carbs and caffeine? Doesn’t it set you up to crash and crave sugar?

coffee&calories on 11/26/2021:
You are right, it was a garbage breakfast! I usually wouldn’t do that. It was an anomaly because the kids have a PA day so I just kind of ate what they did without thinking.


bearcountrygg on 11/26/2021:
I have been forgetting having extra coffee myself and I'm glad you brought that up....It also fills me up for about an hour....I don't mind cold coffee so it takes me that long to drink a cup usually....very good idea!!

coffee&calories on 11/26/2021:
Glad it works for you too! I’m trying not to frontload my coffee too much too early in the day, and then I can enjoy it here and there throughout the day both when I need a pick me up and something to tide me over


Donkey on 11/26/2021:
I usually have a cup of regular coffee around 3pm to get me through the work afternoon. I can go as late as 4pm, though if I need an extra push. Some folks, though, can't do any caffeine in the afternoon. Coffee doesn't affect my husband at all. So go figure!

You've said a lot of helpful things about letting feelings and cravings pass before actually acting on them. That is really good advice. I know for myself, I find myself taking a "time out" to make sure I'm in a good place mentally, which also is a way to let time pass. I guess what I'm trying to say is that it's not always about letting time pass. I tried that once, where it was like, "OK let 30 minutes pass" but I didn't do any of the mental work behind letting time pass, e.g. relaxing, refocusing, etc. So letting 30 minutes didn't really mean anything.

Anyway, good advice and definitely something I need to be more aware of and practice more.


Jacky82020 on 11/26/2021:
Nothing wrong with coffee all day unless it causes insomnia. The husband does it everyday. I stop mid-afternoon due to chronic insomnia.


bearcountrygg on 11/26/2021:
I can drink a cup and fall right to sleep......it gives me energy but also allows me to sleep as well...don't know why,


Donkey on 11/27/2021:
^My Husband is like Bear -- coffee doesn't affect him.


happy-1 on 11/27/2021:
Hey Calorie forecast calculator… I took my garmin data and integrated it with google sheets. I plug my calories into it at 3pm after the bulk of my day is over to se if I need to eat more than my usual 2500 calories to stay within-200 to -500 by midnight so I’m not crazy hungry and ready to eat the floor at bedtime but trying to hang onto my fast to control my blood sugar without medication. I’m 5’11, 240lbs and days where my dad is partial assist can skyrocket my calories to 6000 after a run and yard stuff. I should make an app out of it.


Horn_of_plenty on 11/28/2021:
I didn't realize you were Canadian! so happy Belated Thanksgiving! haha!

wow, you get 10k steps without adding in more activity!? that's amazing! i intentionally add in all exercise to my lifestyle as i do not have kids or a hubby/boyfriend, and i do have a car, so it's just easy for me to not push myself or move around...but i try to get exercise and weights in for concistancy and i always feel better, too, when i am moving around. that's really great that you have built in momvement! i have a friend who travels the world as a photographer and she thinks people are nutty who go to gym - lol - she thinks they should be all like her, physically fit naturally but hiking, walking, being outside! i say, good for her! ;)

nice job per yesterday's entry staying on track. the more you stay on track, the easier the habit becomes :) proud of you!


Horn_of_plenty on 11/28/2021:
sounds like a tasty breakfast, very similar to what i reach for. satisfies my stomach and sweet tooth!

your chicken chili sounds GREAT! plus there's some liquid and possibly a little "heat" to it, both of which are filling and help to satisfy you. i look forward to some more crockpot/slow cooker meals to come this Winter.

i agree, if you can tolerate coffee in later afternoon/evening to go for it.

if it does mess with you sleep and you do end up not being able to fall asleep or wake up, then change the habit to a decaf coffee or tea.

i agree that instead of food, a little caffeine is prob the best way to go assuming there's no negative side effects like not sleeping :)

nice job figuring that one out!


Horn_of_plenty on 11/28/2021:
going down a little in weight between 112 to 108 didn't offer me a change in size, no. the pants fit almost the same but not as tight. most of my jeans have some stretch and ii guess they were just tighter and more stretched at 112 than at 108. one pair was almost too tight and i never wore them at 112, so now they fit just right at 108. i mostlly weigh higher by evening, but that's around my morning weight.

people have gotten used to me maintaining lower weights, so no more comments / people do not really notice the small change of 5 lbs - and like i was saying, clothes fit better but i didn't need to buy new as i like to wear my pants tight so now they are just a little loser and actually fit better than how they did!


Horn_of_plenty on 11/28/2021:
to get to my new lower weight than it was, it was at first I think due just eating less last fall because i wasn't working yet, so i was able to be more active with some days volunteering, standing up...and walking more. i had a schedule that was more free...and i was also taking some courses at home so i was occupied and less drawn into binge-ing if you know what i mean. also, being home, it was easier for me to eat whenever i wanted, how i wanted - i remember that from pandemic when i was home and not working. i was eating some weird things or lots of snacks...just doing what i wanted.

and i think in the summer/fall (i mean last year, again), i lose 2-3 lbs which stayed off when i got the new job in the new year. then, with the stress of a new job and commute that i used to always take public trans for; and also being up more hours, my body continued to maintain the lower weight...

this summer i did well continuing to maintain my weight. i was able to take days off of work here and there also each month (like a day each month almosst since spring), to study and finish some courses that are now done...it seemed i was able to balance things well...

and yes, with the new job, when i'm not exercising, i have gotten into the habit of getting home and just being able to relax, eat what i want but not binge,and get to bed at a reasonable hour.

the commute is long enough coming home that i get home just to eat/relax on days where i do some walking by work after work before heading home. i know this answer is a little wordy and i'm not spell checking...at least it makes some sense lol.

but, trying to answer your question a few entries ago: NO, i didn't deliberately try to lose the 5 lbs i guess i lost over this year and a half or year. something like that. it was a progresion of things. i do not think i was eating the low cals that i do now (1800 many days is lower for me than past years where it was more 2000 a day). especially since i was moved to the office i'm in now, since June, and then getting to have to know new coworkers...it's all the changes that have lead to the progression of weight loss...when there's change in my life, it becomes easier for me to regulate my appetite when i'm not used to situations...i think this is a big part, along with taking anxiety medicine like i was telling you which relaxes me...along with continuing all my efforts to be moderate as i like the feeling of being able to wear what i want and not worry about clothes getting too tight...

...i don't know my future, i like this low weight but it's still early at how i will manage it going forward...i don't want to put any more pressure on myself to lose more but i am watching my calories and they have been lower the last few months since like summer.


Horn_of_plenty on 11/28/2021:
and i also think about how i don't want to eat too low that i cannot maintain the lifesstyle and also do not want to slow my metabolism and hope i'm not! i used to always want to eat "at the top of how much my metabolism could maintain without gaining," but now some days i try to eat enough just to stay satisfied and be able to go to bed and not wake up hungry in the middle of the night...i am trying not to think of food as life..


Horn_of_plenty on 11/28/2021:
also, weight loss was aided by changes in my lifestyle in terms of jobs, etc.


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coffee&calories - Thursday Nov 25, 2021
(Calorie Counting)
Weight: 117.2

Happy Thanksgiving to my American friends! I think most of you here are in the US, so if you're celebrating I hope it's delicious and cozy with family & friends :) We celebrated mid-October in Canada. 

ive been meaning to update but I'm doing really well. I just took all the great advice here, listened to all your comments and finally something clicked. I don't want to jinx myself by talking too soon, suffice to say I'm feeling in control and very happy about that. I couldn't believe my weight was holding despite the overeating I was doing. That helped to motivate me to see that my body was responding so well to keeping the weight off. 

Im basically just counting calories, but upped back to 1600 and thats my hard limit I try not to go over. I don't exercise at all, no energy or desire, but my life has built in activity so I typically get 10,000 steps a day which is apparently good to shoot for. 

I haven't had a "what the hell effect" episode going on about 4 days now. Pardon me stating the obvious here, but I'm learning that I can feel hungry or 'not done' eating, and simply ignore that feeling. It passes anyways, and then I feel so good for having stayed in control. It's kinda mind blowing how I typically just give in to every whim. If I can get this truly under control, I'll have this weight thing figured out. 

 

Jacky82020 on 11/26/2021:
Hey! You’re doing great! Awesome!

coffee&calories on 11/26/2021:
Thank you :)))


bearcountrygg on 11/26/2021:
It is possible that you have not been getting enough calories....and while they say that it takes food 20 minutes to reach the stomach...we once had a 5 year old swallow a penny....we ended up spending the night in the emergency room where they xrayed her every hour...it took several hours before it reached her stomach....and then 4 more days to totally pass through her system completely......That says a lot there.....You are on the right track....Great work!!


happy-1 on 11/26/2021:
Good job listening to your body! Gotta love introspective awareness!


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coffee&calories - Friday Nov 19, 2021
(Calorie Counting)
Weight: 118.0

 It's been a very busy week. I had I think one really good eating day, the rest not so much. I guess I should clarify I don't really binge in the true sense of the word, rather I just abandon counting calories because I don't like to see the number climb beyond, say, 1600. But then since I'm not counting, I figure go wild on random junk. 

Got my hair done, ended up taking 4 hours by the time she did my whole head and cut it. I keep my hair blonde, natural colour light/med brown - no grey yet - and I keep it on the longer side. Was happy with the outcome. Super pricey but it does make me feel good.

Saw my friend who is moving down to Florida. Although we don't get together much bc life gets in the way, I feel very sad. She was like a sister growing up. I hate that we did not get our kids who are close in age, all girls, to know each other better. Ayways, what a treat to see her before she leaves. 

I have been vacillating between diets in my head. Not really diets, but what I should do with my eating. Wanting to get back on a good track, or else I'll lose all the progress that i made getting into the 'teens'. At this point, I think I need to be okay that some days will go into the 2000 calorie range, or I'll just keep overeating when I see I won't make a low number. Dang, wish I wasn't so caught up in my head all the time. 

 

Jacky82020 on 11/19/2021:
The word binge eating is often misused IMO. A good binge should be at least 5 K Cals, probably closer to 10 K. Think ppl use the word loosely when they eat excess Cals on a given day or more. Perfectly acceptable & there’s always low calorie days to atone!

Bet your hair looks gorgeous! I have some grey & do L’Oreal at home. Had it professionally done when I worked. Hair very long and straight like all my life, so easy to trim the ends myself.

coffee&calories on 11/20/2021:
You actually really got me thinking with this comment. Too much soul searching doesn’t really help me in a practical way. Maybe I’ll just always be the type of person who overeats and then atones. If it works, I suppose it’s not a problem :)


happy-1 on 11/19/2021:
"I should clarify I don't really binge in the true sense of the word, rather I just abandon counting calories because I don't like to see the number climb beyond, say, 1600. But then since I'm not counting, I figure go wild on random junk. "

Ok, I'm a little insane on the tracking, I know... BUT... I tracked this intensely for 3 months to see why I was suddenly spiking calories. Since I would say the exact same thing about my habits... this might apply to you too... I manage to keep it around my calorie allotment most of the time, I stay below my burned by about 500 a day.. I lose weight then it slips. I discovered that after several days in a row of -500, I will hit a day where I burn more than I usually do, sometimes even only by 100... then the binge happens, then the next several days are high and the weight comes back on... but also the irregular eating triggers insomnia. If I total all the calories over the 3 or 4 days, I'm only like 100 to 200 calories more than I was negative since the last binge cycle... but I had them all at once so I gain weight. I made a little calorie forecast calculator for myself off of my Garmin data and checked it for a month before my fasting window started... I successfully avoided a binge cycle while I was checking it. I need to get back into that habit.

coffee&calories on 11/20/2021:
Very interesting on the data collection! What is the calorie forecast calculator all about? Super neat that you do that.


Donkey on 11/20/2021:
^Happy's data analysis is very interesting. I was surprised to read that the irregular eating triggers insomnia (for her, but might be for some/all of us).

It's an odd thing about binge-eating. I can eat an extra 300 calories in peanut butter and feel binge-y, but other times eat an excess of many more calories and feel OK about it. So do I deal with the mental/emotional part or do I deal with the actual extra calorie intake, if that makes sense?

Practically speaking, it's the "many more calories", because that is what will affect the scale more than emotional feelings. Still, I think it's important to examine the mental impact too - like a reality check (maybe?).

coffee&calories on 11/20/2021:
Yea! That’s it, in regards to sometimes feeling worse when it wasn’t even that much calorically speaking. I love the idea of counting calories because it’s so black and white, there’s no wondering. But I regularly think that maybe I wouldn’t give in so much if I didn’t see the numbers at all-and used some other metric to gauge my progress or standards of success.


Horn_of_plenty on 11/20/2021:
will comment more, but i like that in those muffins you made, there's a zucchini and an apple! how awesome is that!? i need to make some homemade items like the "vita tops" and other frozen breakfast items in the store..but with more nutrition like they have, but made at home... i also bought these silicone molds for donuts, was planning on a low sugar donut. will get to that this winter, for sure....during the holidays, i hope to get some more cooking/baking done and to bring to work to let them try whatever it is i experiment on!

coffee&calories on 11/20/2021:
Yes I love adding healthy ingredients bc then it feels at least a bit nutritious! I got a lot of ideas from Chocolate Covered Katie. She is a vegan but has amazing super simple and often low calorie dessert ideas. Did you know you can add beans to desserts!? Adds good protein and Fiber, and surprisingly is masked pretty well.


Horn_of_plenty on 11/21/2021:
i will have to look into her. I am familiar with someone named Maya Krampf and have followed her low carb baking ideas. Her site is Wholesome Yum.

i tried black bean brownies once, but cut them before they cooled so they got a little dry. i should try again! yes, great fiber!


Maria7 on 11/21/2021:
I'm with you concerning that 2000 calories range...I think that we should be at peace in expecting some days to be that amount.


horn_of_plenty on 11/22/2021:
Hi coffee! i finally answered your question, i wrote it on my diary both yesterday and today it's still posted at the top of my entry. feel free to ask more questions, i like to answer them when i get a moment to relax and write :)

coffee&calories on 11/22/2021:
Thank you so so so much xoxo


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coffee&calories - Tuesday Nov 16, 2021
(Calorie Counting)
Weight: 118.0

 Donkey asked me a great question.

"Maybe look at your days to see why a "good" day is a good day, and what makes a "bad" day bad. What works to make a good day?"

This is probably the most important thing I could figure out when it comes to my weight/dieting. If I could make the time to think about this at the end of each day, write it down so I remember, and try to find some patterns that I may not realize or know I can actually fix. I overeat pretty much every day, and I don't care by the end of the night, figuring I'll just do better the next day. 

I can blame it on my busy family life, but honestly I weighed a lot more back when I was single. I'll start to contemplate this a lot more. 

Any tips? How do some of you never say "screw it" and give in to food just because it's fun to eat - with the mindset that you'll start over tomorrow? 

 

bearcountrygg on 11/16/2021:
ALL OF THE TIME!!!!! I have scrapped a day to pig out on every goodie I could get my hands on more times that I care to admit. Food is yummy and fun and doesn't talk back and I always did plan to do better the next day but often...it took weeks for the next day to arrive. Personally I'm suspicious of people who live on salad....and how many good cooks do you know are skinny? Food is just one of those things that make people happy for the moment they are eating them.....I think basically that the answer is to have treats ocassionally...preplanned and savour them....I still need to learn to do that.

coffee&calories on 11/16/2021:
You said it better than I could. Exactly how I feel about it!


Jacky82020 on 11/16/2021:
I’m not one to be overly analytical. Restricting calories is not easy for the average person. Overeating is easy. I don’t know of anyone who doesn’t fall off the wagon at times.

The major triggers making me overeat are foods that shouldn’t be in the house: M&Ms, chocolate cake etc. I grew up without them on a daily basis. My parents were thin & health conscious. Deserts, chips, cookies etc were for Sunday or holidays only. No soda in the house except on special occasions. No sweetened cereals or chocolate milk, ever!

That’s how I’d raise my kids if I had any.

coffee&calories on 11/16/2021:
Overeating is easy. That’s it. I guess why most people are struggling with their weight.

I hear you on the sweets in the house. Although, for me, it doesn’t actually cause me too many problems. When I was fatter, I had none of that stuff around, but could still find things to overeat on!


horn_of_plenty on 11/16/2021:
That is a great question indeed !

As for me, I said “screw it!” Many, many times ! I got sick of looking a way that didn’t match how I wanted to be seen on the outside and it wasn’t easy but I learned tricks and tips to be able to still eat large volumes at times but without such a detriment to the scale. I did lots of research at the supermarket and kept up with all the new and interesting health foods as well as online tips from all sorts of resources especially healthy eating emails that had recipes as well as articles on food. I learned a lot as well as learned a lot about what works and doesn’t work for me personally. It was a journey and so totally NOT overnight. I wished it to happen way faster than it did but now that I’m basically at where I always wanted to be, I do realize it needed to be that way, that journey for me (plus there’s no going back!) when I was 26-28 there were times I was so embarrassed of myself and how I let myself go a second time in life due to a change of occupation and going back to school and pausing the gym….life was complicated in some ways for me and I was not looking my best especially from 26-28 when many girls look their best. So it wasn’t my bed then, but at least I have a handle on it now. It’s never too late and nobody is perfect. We all have struggles. For me, my weight struggles were then. I didn’t lose the weight right after those years but it kept coming down here and there mostly steadily except for an injury, I stalled a bit, but then it all worked out pretty well until now ..

I still have triggers - reading jacky’s I figured I could add my two cents about triggers. However, due to my habits changing and not having had a crazy thousand plus binge or 2k plus in forever, I am able to stop easier before getting to that point. I take my food to the couch where I admit I eat and also usually bring a glass of water/ sweetened stevia seltzer. I usually, especially at dinner, relax with a guinea pig even during dinner or after and I get to the point where I am relaxed and do not need food to knock me out like I once did.

coffee&calories on 11/16/2021:
You bring up a lot of interesting points. What’s intriguing is that, come to think of it, you never seem to overeat at all anymore, whereas in the past you said you used to. I wonder if you’re an anomaly, or if what you do can be replicated. On a Friday night, after being exhausted from the week, do you ever feel like not counting cals and just laying into the food, or does the urge just not happen any more? It’s super interesting to hear from someone who came out on the other side. I’m mystified by that ability to literally stay on track every single day!


Donkey on 11/17/2021:
^The Friday night feeling of wanting to "let go" and indulge --- I struggle with that quite often. Since Saturday morning is weigh-in day, it is a REAL problem. You'd think that having a weigh-in the next day would be enough to keep me in check, but sometimes it's not.


happy-1 on 11/17/2021:
Sleep quality is the core fundamental. Garmin is great at tracking sleep quality.


Maria7 on 11/18/2021:
Hope you are having a good day.



coffee&calories - Monday Nov 15, 2021
(Calorie Counting)
Weight: 118.0

 

Donkey on 11/16/2021:
Oh that looks so yummy!!! I could eat the whole thing!

coffee&calories on 11/16/2021:
I basically did hahaha. Actually, the whole pound was only 250 calories including the Nando's perinaise sauce. Not bad, I could not even finish!


horn_of_plenty on 11/16/2021:
this is soooo my type of food! yum! looks great and like you said, good enough for leftovers too!

brussels look really darn good, again!

next, i will look into your bran muffin link. maybe make them soon, on Thanksgiving weekend or so :) :) 152 sounds good, especially if there's some real bran. plus, i could use all erythritol and no actual sugar to bring the cals down a bit more...though a little sugar doesn't hurt :)

coffee&calories on 11/16/2021:
These ones are not actually bran muffins, but I did use all whole wheat flour, a whole zucchini and apple. And I’m totally going to try all fake sugar next time! I’ll prob make more tomorrow :)


Brett on 11/16/2021:
The sprouts are appetizing. I’ll order some! You drizzled mustard on top?

coffee&calories on 11/16/2021:
They really were so good and easy to make! It is actually Nando’s sauce. Not the no calorie one that’s very spicy. It’s kind of high calorie but a little goes a long way, and adds a touch of heat. Super good and totally brings the veggies up a notch :)



coffee&calories - Monday Nov 15, 2021
(Calorie Counting)
Weight: 118.0

The weekends are always so busy because everybody is home, so I don't get much downtime to myself. I also spent more days than not overeating. I seem to follow a good day/bad day pattern. I definitely lost the motivation I had in september/oct. Now I am just trying not to undo the weight I did manage to lose. 

Anyways, I typically dont bake because I end up binging on it, but I made these zucchini apple muffins. Dang, they're good. I just calculated the calories for each of 12, came to 152 not bad at all. I only used 1/2 cup sugar, and the other 1/4 was fake sugar, plus I don't put the topping on.  Link in case anyone interested :) HOP, try these - and I hear you on bran muffins, seriously have to read the labels right. https://www.thekitchn.com/recipe-apple-zucchini-muffins-recipes-from-the-kitchn-207380#post-recipe-10727

Also made air fried brussel sprouts. OMG these were amazing. Reminded me very much of the fried ones they are serving all over the restaurants in recent years. Steamed a bit, then spray oiled, air fried, topped with tbsp of Nando's sauce. I'll try to post a pic. 

Lets see today's calories:

B: keto bar and coffee - 200

L: brussels and muffins - 550

Jacky82020 on 11/15/2021:
Those sprouts look awesome! A guy in the fish forum just posted an adorable video of his fish eating Brussel sprouts! So cute!


bearcountrygg on 11/15/2021:
They do look good and perfectly browned.


Donkey on 11/16/2021:
Maybe look at your days to see why a "good" day is a good day, and what makes a "bad" day bad. What works to make a good day? (Then let me know, so that I can make it happen for me too.)



coffee&calories - Friday Nov 12, 2021
(Calorie Counting)
Weight: 118.0

 Up early 5am. Usually don't sleep much past this time. Happy Friday everyone!

bearcountrygg on 11/12/2021:
Happy to see another early bird on here.......Good Morning!!

coffee&calories on 11/12/2021:
I certainly am an early bird - always was! So were my parents :) Have a wonderful day!


Jacky82020 on 11/12/2021:
I was awful this morning! Slept until 6, but awake for extended periods many time during the night. Usually up at 4:30 when the husband gets up for work.

coffee&calories on 11/12/2021:
I totally get this. My husband is quite the insomniac, so I'm often up multiple times through the night. Lately been sleeping well, but almost always up early.


Donkey on 11/12/2021:
I wanted to answer your last question to me, where you will see my answer. I do see myself with a weight "range" of probably 130-135, although I'd much rather it be 127-132. My weight fluctuates every day, which is why I weigh-in only once a week, to preserve my sanity.

coffee&calories on 11/12/2021:
I can see that being very helpful. Sometimes I don't weigh myself if I know it'll put me in a bad mood. Not to be un-accountable, but to prevent angry emotional eating.


horn_of_plenty on 11/12/2021:
really loving your meal plan yesterday!! sounds a lot like what i eat. def carbs i feel should get the most calories. i don't go keto, it leaves me with too little energy. Love the scrambled egg whites, i have forgotten how filling that is....i should make it for lunches at work (and one scrambled egg in it too...) great idea there ty!

i also LOVE real bran muffins. i once bought a package of tiny ones with hardly anything except a little bran and honey. they were meant to add toppings onto them.... high fiber.

many of the bran muffins in the store are really regular muffins with hardly any bran. like 1g fiber for the tiny muffins...and 100 cals too. not great fiber for the serving size.. you remind me, i should make my own.

i have a bag of bran at home, but it may not be good. i should do that this weekend....ty!


horn_of_plenty on 11/13/2021:
Do you wake up early on purpose or you cannot sleep? I wish I were more of an early bird but I like to sleep and sleep in on weekends after usually getting a little short on sleep during the weekdays !


Donkey on 11/13/2021:
"Angry emotional eating" as a reaction to a bad weigh-in <<< oh BOY can I EVER relate to this.



coffee&calories - Thursday Nov 11, 2021
(Calorie Counting)
Weight: 118.4

I just wanted to say thank you for the supportive comments yesterday. I'm not sure if responding on yesterday's comments will get buried in the new day's posts, so thought I would write it here. It means a lot! 

Yesterday was another not-so-good eating day. I am trying to disect why this happens. I think it's because I eat, pick at foods, but dont write it down. Then I can't remember exactly what I ate...plus since I didn't portion or weigh it, I tend to feel like it's such a shot in the dark at estimating calories that I kind of unconcsciously think "what's the point" - and it's all down hill from there. One good thing though is that my weight is constantly staying at 118 which means I am at a new set point. Very happy about that! Practicing maintaining mini-losses works for me. But I am so ready for get to a new low and maintain that for awhile.

I notice that many of you are already at goal weight. If you feel like sharing, I'm curious on some things:

  1. Did you ever get to a point that it became easy - where you didn't have to fight off urges to overeat?
  2. Do you all count calories? I know a lot of people eventually move into a more "intuitive eating" approach once they no longer have weight to lose. Do any of you simply follow a hunger-based "eat when hungry and stop when full" kind of thing?

Trying hard today to write everything down!!!

Breakfast: 300

lots of scrambled veggies with an egg and egg whites - 175
piece of cranberry pumpkin seed bread - 125 
 
Snack: 250

banana and pb - 100
bran muffin - 150

Dinner: 700

Chicken Caesar salad (spring mix, tomato, red onion, pea shoots, added some plant based Caesar dressing) - 400
trail mix - 50
samples of cake - 250 (with black coffee)

Snack: 200

leftover kids fruit/veg - 100
Half cashew date bar - 100

Total: 1450

I could have easily had another bingeing night. Pretty tired, Took the dog to his dog training class which is quite far, kids etc. But I said to myself, it's better to make a coffee to get through the night rather than just try and fight through it. I was hungry in the morning and I was worried that my snacking would lead down a bad path, but I got busy and that snack turned into being my lunch. Anyways, I thought I will have some of this cake that my sister brought over yesterday, she works for a company that gives food samples sometimes so I have a cookie dough cake, some kind of chocolate mousse cake and a salted caramel cake. I had a few bites of each and told myself OK that's enough now. I took my coffee and the puppy outside, he's playing on the trampoline lol, the sun is setting already and I'm just enjoying reading all of your amazing advice- so supportive, thoughtful, helpful and useful. I'm feeling very positive and I have all of you to thank for that.

 

Jacky82020 on 11/11/2021:
I kinda keep a running tally in my head. Main thing for me is to control portions.

coffee&calories on 11/11/2021:
Do you ever give in, stop counting and just start overeating? I feel like there is the camp of people that do that ( like me) and the people that are more “normal” that are able to maintain control


bearcountrygg on 11/11/2021:
For me..some days are easy and some days are hard...and some days I fall off the wagon....It varies.


bearcountrygg on 11/11/2021:
I count calories and have also done intuitive eating and love it....sometimes I did both at the same time...The nice thing about intuitive eating is that once I ate what I craved I was quite satisfied...if I hadn't eaten what I craved I would sometimes eat something else and THEN what I craved....that just added cals.

coffee&calories on 11/11/2021:
So true, I 100% agree.


Donkey on 11/11/2021:
I will say, I have been noticing in myself that I am eating more lately, and this is because I am not tracking. Really the only meal I measure now is breakfast. I was seriously trying to estimate and eye-ball portions, but realized Tuesday night, when I had an extra piece of chicken at dinner. Even though it was "healthy", it's eating too many calories.

If you consider me to be at "goal weight", then I will answer your questions: #1 - It was easier to maintain at a higher weight. I could maintain at 145, but that's not an ideal weight for me. I feel better at 135-ish, but it's a struggle to stay here.

#2 - I was able to drop 10 pounds by counting calories AND macros (ratios of carbs/proteins/fats). I used the LoseIt app, that would do all the calculations for me, but I had to measure (almost) EVERYTHING.

Hope this helps!

coffee&calories on 11/11/2021:
This is very helpful. Do you think that you will still strive daily to keep at the 135 that you like, or do you give yourself a range and it’s OK if you get to 145?


Jacky82020 on 11/11/2021:
Posted a pic & my vegetable menu for you


Horn_of_plenty on 11/11/2021:
your protein bars in your car are a great idea. i would give you advice to even try it with a regular granola bar when you feel / if you feel the jittery type of hunger. bring a water bottle to drink after you eat any type of bar, protein or regular granola. it will fill your stomach up. you can also bring a tea / low sugar sweetened tea to have after you eat a little something. a protein bar or granola bar will not set you back. it's preportioned...it's the times at home where you prob struggle most. portion control of both proteins and carb will help you. veggies go with unlimited. i will answer your question later as i want to write it a specific way and i'm so relaxed that now is not yet the time...

your issue, it seems, like my is, is a "feeling of giving up" habit that can be broken. you have to find another outlet for your release / anxiety / tired feeling. you may also need more sleep.

speaking of sleep, when i do not sleep enough, i immediately start to feel a depressed / negative feeling at work. i have been seeing this on and off whenever i change my schedule or wake up extra early...i think "why am i feeling this way!?" and then i realize it was a tougher week with sleep.

when my sleep schedule is off and i'm more tired, i get more hungry at work too.

i count calories bc it's become a habit of many, many yeras. i even counted when i was super-bingeing. I know how bad binges got because i have tracked them here for the most part.

i also like to count calories because i am enjoying a period of sweets for breakfast as well as evening at times - sweets and treats i mean. like eating more carb heavy meals such as an empanada the other night. they aren't filling as much; but i have learned to eat something like that, have a drink (sweetened seltzer) or greek yogurt if the meal really had little protein in it; and i have re-learned and broken some of my binge habits.

i do have times where i have to stop a binge from getting worse. it mostly happens at home. there are times when i eat too much at work, but rarely as i bring what i'm eating so usually i'm good aside from days where a coworker used to buy pizza - and i'd have to watch mysellf or eat some of what i brought at pizza.

overeating is a habit and a soothing practice. yoga soothes too as does other things. you can slowly break this habit. make sure to pour yourself a full glass of water and after you eat, make sure you finish it before getting up for more food. also, eat slower....when i eat more slowly, i am prone to overeat less because my brain finally starts to recognize i'm full. sometimes i get into an easy streak but sometimes i have to be much more cognizant.

i really have no more weight to use; although i could use some toning. i would like to improve on muscle in lower body/abs, but more importantly i'm just maintaining now and relaxing my life as my work schedule is a bit overwhelming with a long commute and now i have been bullied again by the payroll person - so i have promised myself to save all remaining vacation and sick days until April. yes april....so my plan is to stay relaxed as i can; get sleep as much as i can, and not wear myself out. when it comes to exercise, sometimes exercise needs to take a backstep to honor yourself with sleep.


Horn_of_plenty on 11/11/2021:
ok, ready to answer your question: all veggie dishes have different amounts of oil in them. you can have one dish heavily sauteed with the oil all at the top of the dish like i see in some indian dishes or a more liquidy dish with oil mixed with water and other ingredients. not all sauteed/cooked veggie dishes are equal in terms of calories.

so what i do is pretty accurate and will work for you, i believe! i look at the portion i take of veggies and i think "how many calories for only the veggies?" and usually, if it's a cup of veggies that are like a zucchini/tomato or pepper or other watery veg, a cup of them is only like 50 cals. and a cup of them cooked shouldn't even be more than 100 cal. then, i think, "how much of a tablespoon of oil do i think is in my serving?" now, most of the time, you will not have a full tablespoon in your serving of veggies! a full tablespoon is quite a lot of oil. it's 100 cal. so maybe there's up to half a tablespoon of oil in them, at most!, in a sauteed veggie mix with water too. so add the cals for half a tablespoon, 50 cals.

so as you see, no matter what, veggies are still a great choice. even if you dbl the calories for the veggies, it's hardly a lot of calories becuase they start off with such a low amount of calories.

so, raw veggies a cup is 50. cooked a cup you get more in the cup, so up to 100. add like 50 for the oil, at most!, 150 cals for a cup of cooked veggies. sounds quite nice.

if the veggies are more higher cal like carrots...still, it's not going to add up much. same with squash. think 100 or so calories for a cup of them cooked...and still it's a similar amount of oil. 50-100 cals.

what i'm saying is, when thinking about veggies and calories, make sure you "docrinate" that veggies are healthy and you shouldn't really ever "not have a veggie due to its calories."

an example of the above is a guy who brings nice 6" sliced up carrots, pakaged that way from supermarket. i used to not want them, having a weird old thought in my mind telling me not to bc i had my own veggies or they were carrots...but now i have been reaching for them once in awhile too. all veggies are healthy. i used to avoid bananas because they are "high carb." but i've learned to release how helpful they have been to me with cramps and potassium and how they settle my stomach perfectly at work in the morning. same with potatoes, i'm still trying to make them more. so healthy, so NOT high cal when you sstick to a portion (same with mashed potatoes - some recipes are GREAT and healthy!)...they have potassium too and if you eat sweet potatoes, they are the healthiest with the most fiber. but i love white potatoes too.

people get their heads, includinng myself for years, wrapped around the fact that natural veggies and fruits inlcude some poor choices, but the truth is all these choices are better than anything that is man-made.

coffee&calories on 11/11/2021:
I can’t even begin to thank you for taking the time from your very busy schedule to write all that. I haven’t even finished reading, but I’m hanging onto every word and will actually copy & paste it into my notes so I have it handy when I need to refresh what you said. My gratitude is overwhelming for the help you’ve given me.


horn_of_plenty on 11/11/2021:
I’m happy to help. I feel I have been at this a long time and tried a variety of methods myself but the more and more that I can be moderate with everything, the better and better I do!

Also, I don’t proofread here so sorry about all the typos !

coffee&calories on 11/11/2021:
Not to worry at all, if there’s typos I don’t even notice! It’s all coming together for me. I’m really “getting” this whole veggie thing. I like your simplistic way of doing it. Some calories will be higher or lower, but it all evens out. So much easier and doable then always weighing out every different veg I use. And many ‘watery’ veg I use only have like 20 calories per cup, I remember seeing! Need to double check on that, but in the end I’ll definitely start eating more veg :)))


happy-1 on 11/12/2021:
If I don’t track, eventually my eating goes off the rails. Somehow tracking creates mindfulness.

coffee&calories on 11/12/2021:
This resonates with me. Me too.



coffee&calories - Wednesday Nov 10, 2021
(Calorie Counting)
Weight: 0.0

 Didn't finish my entry yesterday. Figured I'll just start over today. I took the kids to swimming lessons directly after school, and usually i enjoy it, but I could feel how tired I was getting. I started snacking on car protein bars, knowing i dont have the calories for it, and getting home my anxiety just rose with no option to rest, have to keep going. Messes to clean up, puppy needs attention & care, backpacks need to be emptied etc etc. I just couldn't. Totally turned to food, all junk like halloween candy, to compensate my exhaustion. UGH. Pretty solid binge ensued. 

A new day, just gotta pick myself up and try better today!

Jacky82020 on 11/10/2021:
Yes! A new day & many more to come! Don’t let a lapse get you down. You can erase it. We all have missteps.


Donkey on 11/10/2021:
We often turn to food to meet other needs that aren't hunger-related. I can't tell you how many times I've been there. We all have our breaking points. (((hugs)))


horn_of_plenty on 11/10/2021:
will be responding to your entries tonight / tomorrow ...looking forward to reading them, welcome back!


bearcountrygg on 11/10/2021:
The Mom life is hectic...Did it for 30 years and sometimes you just need to do what you need to do......one good thing though is that you will basically burn it all off with all of the running around......this too shall pass and you will wish that they were little again......( not necessarily right away...but after a few years as an empty nester.....)...Then they will bring their babies to see Grandma and you get all of the fun and none of the responsibility...and you will hear your kids feel like you feel now...funny how that works!!!



coffee&calories - Tuesday Nov 09, 2021
(Calorie Counting)
Weight: 117.0

I kinda, sorta aim for 200, 400, 400 for meals. I dont actually stick to these numbers, but for whatever reason this keeps me on track. So weird, but whatever works, right? I think it has something to do with my constant snacking, if I feel like I have all these calpries to spend, I over do it before the afternoon, and then the flood gates open..

Breakfast: 200 I tried to air fry my cheese on toast, but the air fryer kept making the cheese fly off!  Two slices of old cheddar wasted lol. Eventually I just put a cold slice on the warm toast, and topped with some red onions, boston lettuce and dijon. Felt like something savory. ALready had a couple cups black coffee, didn't finish second one, so may have more. And I'll probably add peppermint mocha coffee creamer to make breakfast an even 200 calories :)

Got hungry while shopping before lunch so had a keto bar I keep in my car. i got them on clearance and they are Espresso Brownie - how bad could it be. Oh, it's bad lol. I guess I should have known but it's fine. If I eat them I know I'm actually hungry. 170

Lunch was a can of vegetable soup 160 (so much stuff on clearance in my local stores. 0.24 cents a can!). small banana split with puppy 80. 

Ran into an old friend at the store which kind of spiked my anxiety a bit. Find myself eating even though nothing is wrong. Ugh, hate that. Reese 90, protein bar 200

So far - 900

Snacked a bit..sauteed cabbage, nuts, watermelon water kefir - approx 200

Jacky82020 on 11/09/2021:
Wow! I love my air fryer. Never had the cheese fly off, but then again I’m making grilled cheese sandwiches. Cook 2 in 6 minutes. Use 45 cal per slice bread & 80 cal slice of cheddar with hot mustard. yummy!

I always add chocolate protein drink to my coffee. & sometimes a sugar free syrup,. Peppermint, caramel & hazelnut are my faves.

coffee&calories on 11/09/2021:
That sounds so good! I'll look for that bread, and try putting a bread slice on top to alleviate the flying issues


Jacky82020 on 11/09/2021:
I’m gonna try it with a single slice to see what happens. LOL Unless it makes a mess that is.


Jacky82020 on 11/09/2021:
A few months ago I bought 25 boxes of Keto Bombs in the Walmart clearance aisle. Plan was to give Keto a serous go & it didn’t work for me. But the little candy bars are awesome.


bearcountrygg on 11/09/2021:
I'm going to have to try the cheese on the bread.....that sounds good.


Horn_of_plenty on 11/09/2021:
I have general aims/goals too that are quite loose, like yours. they keep me generally focused.

omg, Donkey here had the same coffee as you today! what brand is it!?

so it's good you keep the bars with you. when i'm hungry like shaky/low sugar, i grab something more like a granola bar. i've turned to carbs for some reason; the make me feel way better than protein snacks. however, i do love keto food as well. like, i love veggie dishes and also breakfasts that are "sweets" but keto sweets. they do stick with me longer but i think i'm all up on the convenience of carbs now. you motivate me to bake my choc keto muffins thursday, for my workers on Friday!

i have also eaten and still do because of anxiety. i've gotten a lot better at portioning out my meals/snacks.

coffee&calories on 11/10/2021:
I usually don't specifically go for protein bars anymore, didn't find they helped much better than anything else, and are expensive. I have sooo many right now because tons were on clearance!

Any tips of avoiding anxiety eating? I had a horrible tired-induced binge yesterday evening.



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