Losing weight: Some simple ideas for big changes

I thought I would write a post about the things that are working well for me and that anyone can do to start losing the weight. I calorie count. It is as simple and as challenging as that and no it is not always easy but it can be done and will become more habitual in time.

Figure out your unique BMI (I have a widget on the bottom of this page) these kinds of widgets are great because it does the math for you. Otherwise go to this website for the full formula:
http://www.sparkpeople.com/resource/calorie_calculation101.asp

Once you have this you will know what your goals are and how many calories you need to be consuming to lose your fat. For instance I am 159 pounds and 5'4 or 72 kilograms and 1.63 meters. So my calorie range for weight loss is 1146-1496 calories a day. That being said it is safest to not go below 1200 calories a day for women and 1500 calories a day for men. With this info you can set up your diet. I try to stay around the 1200-1300 calorie area and I do this using these tools.

-Digital food scale (this is invaluable as you can't really know how many calories you are eating unless you weigh EVERYTHING first.

-A good set of measuring cups and spoons (again you need to measure out ALL of your food)

-A food diary/calorie diary online or in a book ( I use medhelp and sparkpeople )

-Buying Fat Free Dairy and egg whites staying away from rich foods.

-Cutting out the processed sugar all together (you will get use to it) stick to fruits and sugar free substitutes.

-Cutting out or way down processed foods

-Cook at home (you'll save money and it is impossible to really know how many calories you are eating when you eat out. You can eat out you just have to plan for it and make the calorie space so you can enjoy yourself)

-Allow calorie room for things you really enjoy to eat/drink, once in awhile. If you deprive yourself this lifestyle change won't work.

-Invest in a good digital body scale. (because when you lose 1/2 a pound or even a 1/4 pound it's very motivating) Try and weigh yourself on the same day after you get up in the morning.

-Chew Sugarfree Gum (If you need to snack and you have used up your calories for the day)

-If you do fall off the diet one day don't get all downcast, it's ok. Just enter in everything you ate and work hard for the rest of the week to try to bring your average calorie intake down. Weekly averages are key:)

-Be creative, make it work for you, work at it one day at a time and you will get there!

These Pictures are my weekly averages so far for this week through medhelp.org I like that I can see how many calories, protiens, fats, etc... I am eating it really helps me to stay on track.