LEARN TO COUNT CALORIES CHALLENGE – PART 1
This is a macaroon, kinda looks like a nipple in this picture.. I got a bit offtopic. A macaroon is a good illustration of my diet – I overeat carbs. That’s it. Last month I did an “exercise every day” challenge, now it’s time to learn counting calories so that exercising effort is not lonely.
How much calories I need?
I never tried to count calories. I was a super abstract thing. I know that a woman on a diet normally sticks with 1200-1500cal a day but I’ve never imagined what it represented and how it looks like in a food form. When I put my measurements into calories counting app – it informed me I should still to 1300cal a day.
So I tried to note down everything I eat normally. And ended up with about 2500cal a day. Hm.. by this logic I should be 100kg.
So I went for a proper check up about body composition. And these are my results. Since they’re in Czech there’s English notes below.
Weight – 71,9kg
Muscles – 25,9kg
Fat – 24,7kg or 34,4%
Water – 34,4kg
BMI – 24,3
Resting metabolic kcal need – 1389cal.
Gain 2 kg of muscles and loose 10kg of fat.
Stick to 1800cal a day with moderate activity and adjust in case of more exercising.
I have a classical pear shaped body with big butt and legs. However I was surprised to find out that my legs (the fattest part) has the lest % of fat.
How to monitor it?
At first I started to track calories with “Lose it” because I liked the UX and UI the most. However, this app is not great with bar codes of czech products (shocker!), so that was a down side. The dietitian who made the body composition check up suggested “MyfitnessPal” which I don’t enjoy as much visually but it does work like a magic with bar codes and database of products.
What I noticed:
- When I track my “natural” intake, it’s visible that I overdo it with fats. In fact I have so much fat in diet that’s it’s almost in a keto diet direction.
- I still have high kcal level just for existing, no need to do extreme dieting to have calorie deficit. Just not to consume crazy amount of junkfood.
- Cooking own food is more tedious since I have to manually put all the ingredients to know how much kcals it is in the end, scanning a ready-to-eat food from the box is so much simpler.
- I have a surprising amount of fat and I need to lose about 10kg of it.
Normally fat % over 30 is getting into obesity direction, which my body doesn’t look like have one.
- I got to stick to 1800kcal a day trying to keep carbs-fat-protein proportion around 50-30-20.
Of course adjusting it to exercising activity.
- I don’t need to change diet dramatically.
Since I eat a lot of healthy foods, I can just stick to them but only reduce the junk-food part that causes extra kcals.
- Make bigger time gaps between eating.
Often snacking causes insulin to stay at high level which doesn’t get my body to use fat as an energy source – and that’s what I need to target.