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    Louise_WebMD_Staff posted:
    DFJ stands for Daily Food Journal.

    Our diet club members like to share their daily food journal to stay accountable to themselves and other members. It also can be a great way to get new ideas for healthy meals and snacks!
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    kghoerth responded:
    Saturday! Yay!

    B - Slimfast shake and large coffee - 170 cal

    L - Subway veggie sandwich, baked chips and diet coke - 410 cal

    E - Gym! About to go actually... will do 30 minutes on the treadmill and 30 minutes ST arms and legs.

    D - Baked trout (200 cal), rajas (200 cal), and light beer (100 cal) - 500 calories!

    total - 1080, may add a hot cocoa somewhere in here
    GirlOnA2010Mission replied to kghoerth's response:
    Are you sure you're eating enough??

    1080 is nearing starvation, plus you are exercising -- which means you're probably netting about 650-700 calories for the day. I'm guessing that your BMR is probably around 1500 - 1600 calories per day -- which is what your body burns just so it can function (brain, heart, lungs, etc). The weight your losing may be from muscle and organ mass.

    Not that it's any of my business, but I would be very careful & strongly recommend adding at least 200-400 calories to your meal plan.

    I have 42lbs to lose, but IMO health is really then end goal.
    kghoerth replied to GirlOnA2010Mission's response:
    yeah for me, some days I just don't want to eat that much. or life gets crazy and I can't fit it all into one day. But I'm pretty good at making up for it My typical days are anywhere between 1200-1500 calories, and occasionally I eat less when the day just lends itself to, well, eating less. I think that day I added a salad at dinner? so ended up at around 1200.
    indypt responded:
    This is great advice.. Mabye the best advice for anyone wanting to lose weight. Journaling (aka Tracking) has proven to be one of the best weight loss tools ever invented. Set a calorie target and track you meals. You will be amazed at the results. A key benefit is flexibility. If you have a day you exceed your calorie target, you will know why and how many calories you are over. With this kind of feedback, you can burn the equivalent number of calories in exercise and still stay on track to meet you weight loss goals.
    Keys to success: Eat Smart, Move, Monitor
    DeeMars responded:
    For accurate tracking, I recommend Calorie King

    Tracks what you have eaten (up to 6 meals/snacks per day), and how much more you can eat, each day.
    Subtracts your exercise so you know what your REAL calorie count is.
    Set your own goals and targets.
    You can track sodium, saturated fat, cholesterol, calcium, and sugar, in addition to calories, total fat, carbs, protein, and fiber.
    Automatic food database updates itself regularly; also, if it isn't in the database you can easily add your own foods and meals!
    kmiller2130 replied to DeeMars's response:
    I actually have the Calorie King book. It's the perfect size to fit in my purse or lunch bag. It's the 2009 edition but it's still accurate. I'll probably get the new edition next year and give the one I have now to the library or something.
    Barbsi replied to DeeMars's response:
    I went to the site and downloaded the softwear - trial version. You are right, it is easy to use and a useful site. Thanks for the heads up. This will help me achieve my goal along with this site.

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