HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY

I'd always tried to keep my fats down.  This winter I discovered that increasing my fats improved my weight loss.  I've been doing research.  Now I keep fats at 50% of total calories.  Fingers crossed, it helped so far. 

I avoid processed meats as much as possible but I have a few exceptions like pepperoni and liverwurst.  Too much sodium.  Mainly its fresh lean meats for protein. 

Staying with my daily 20 to 30 minute exercise but getting slack with eating choices.  I pick up one good habit and add a bad.  Changing that routine today.  Sorry to have started February off on the wrong food but not an excuse to continue.
Ok so this is what I ate yesterday.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,138	38.5	133.0	67.6
Water, tap		cup fl oz grams kg lb oz	0	0.0	0.0	0.0
Coffee, decaffeinated		fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz	3	0.0	0.5	0.5
Creamer		liter fl oz cup pint quart gallon tablespoon teaspoon	35	1.5	5.0	0.0
Celery, raw		cup cup, diced cup, strips oz, raw, yields large stalk (11" - 12" long) medium stalk (7-1/2" - 8" long) small stalk (5" long) strip or stick (4" long) grams kg lb oz	6	0.1	1.2	0.3
PeanutButter&Honey/2tbsp		serving grams kg lb oz	180	14.0	10.0	6.0
HORMEL Chili with Beans, canned entree		cup serving grams kg lb oz	240	4.4	33.7	16.6
Salty snacks, corn or cornmeal base, tortilla chips, lowfat,...		cup cup, crushed chips grams kg lb oz	66	0.9	12.8	1.8
GreekYogurt/Fage		serving grams kg lb oz	90	0.0	7.0	15.0
Banana, raw		cup cup, mashed cup, sliced oz yields slice small (6" to 6-7/8" long) extra small (less than 6" long) medium (7" to 7-7/8" long) extra large (9" or longer) large (8" to 8-7/8" long) linear inch grams kg lb oz	53	0.2	13.5	0.6
Milk, 2% fat		cup fl oz school milk carton (1/2 pint) Guideline amount per fl oz of beverage Guideline amount per cup of hot cereal Guideline amount per cup of cold cereal grams kg lb oz	92	3.6	8.6	6.0
UnjuryUnflavored/1pkg		serving grams kg lb oz	40	0.0	0.0	10.0
Raisins/Choco/31pcs		serving grams kg lb oz	170	7.0	30.0	2.0
Salad dressing, KRAFT FREE Fat Free Italian Dressing		tbsp grams kg lb oz	20	0.3	3.6	0.5
Lettuce, raw		cup, shredded or chopped oz, raw, yields large head large leaf medium head (6" dia) medium leaf small head small leaf grams kg lb oz	8	0.1	1.6	0.5
SaladTopping/Jalapenocrunchies		serving grams kg lb oz	20	0.0	1.5	0.0
Cheese, Cheddar or Colby, lowfat		cup cup, diced cup, shredded cubic inch slice (1 oz) grams kg lb oz	49	2.0	0.5	6.9
SaladToppings/PecanPieces/2tsp		serving grams kg lb oz	45	4.5	2.0	1.0
SaladToppings/CrispyRed Peppers		serving grams kg lb oz	22	0.0	1.5	0.0
		Total	1,138	38.5	133.0	67.6

Oh and today is my 37th wedding anniversary.  This is a good thing.  LOL

We start off poorly and we get right back on it.  Way to go. 

 I feel like I ate too much yesterday even though my calories say I was on point. I don't know. I am trying to keep my calories at 1500 without exercise and 1800 with exercise because I am burning about 500 calories.. Before I was at 1100 with exercise and I think that is too low because I don't want to be in starvation mode. I am trying to understand this calorie, fat, protein, and etc count. I am not in a rush to lose the weight, but I do want to see results. I have to have my labs done today and I am hoping that my Vitamin D levels are within normal range. Yesterday my water, vitamins, and exercise was on point. I did my 45 mins of cardio and felt good doing it. I turned on a movie to watch and I did just over 3 miles. Today I have the same plans. 

I use movies to exercise also.  I makes it so much easier. 

Check out freediets.com for ratios.  Input your calories and select the type of diet.  The calculator returns your carbs/ fats/ protein reccomendation.  There is also a link to calculate your calories based on how often you exerrcise. 

http://www.freedieting.com/tools/nutrient_calculator.htm

The site told me to lose weight I should consume 2036 for fat loss and 1527 for extreme weight loss. Now I know that is at the weight I am at now. I was looking at how many calories to consume very 5 pounds below my weight now and there is a diff, but it looks like if I eat between 1400 and 1900 I will be good to lose weight. Very interesting. Thanks for the site. 

You're welcome.  The link is always in list of references for this thread.  I use the lowest of the three calculation methods.  Since I'm a slow looser, I adjust my calories down to 5-10 lbs below my present weight. 

 That is a pretty good idea. I will try that. Knowledge is key to losing weight. At first I was starving myself to reach goal. Now I am setting realistic goals for myself. Next summer I will be where I want to be all the way around. Fit  wise and size wise.