Advice please. I've gone over.

[RevolvingPivot]

Hi. It's my first day of going back to calorie counting in 2/3 years. I was 389 calories over. I'm not sure what I could have cut out.

So deflated.

I'm not sure I'm doing it right. I know I shouldn't put I had a tiny bit of butter.

It seems so high for what I ate.

Thank you.

What did you eat and what were you aiming for?

Smaller portions? Did you measure them out?

List what you've had to eat.
It's the first day, can fix for tomorrow, all good

Well what are you eating and what is your calorie allowance?

Start again tomorrow and don't beat yourself up about it. Best advice I was given when losing weight, I lost seven stone and have kept it off for five years.

Are you just counting yourself or using a tracking app? I find the apps very helpful because I can enter a food and weigh it out etc before I eat it, then I can work out where to make economies. I also weight my calorie intake towards the end of the day because I'm not that hungry in the morning but usually am by the evening and it means I can have bigger portions when I am hungry.

Just start again tomorrow. I tend to do well when I have things I like but bulk it out with low-calorie, high-chewing foods. So tonight I had a marinaded chicken breast but had a large salad with edemame beans and some broccoli.

I like yogurts but as you don't really chew them they don't make a difference to my perceived hunger. So I add about 10g of granola so I have to chew.

I don't cut anything out but I do reduce frequency. So if you love toast and butter for example - plan it in every 2-3 days and have a high fibre cereal on the other days.

The more protein and fibre you can get in to you the fuller you'll feel.

What calorie target are you going for?

I aim for 1200 per day. Generally I can do it ok by choosing lots of veg and less carbs and sweet things. I'm not a breakfast eater so I use my calories with a 400/500 lunch, 100 snack and 600/700 dinner.

On my app exercise earns extra calories so if I want a sweet treat I work for it by exercising. Generally I can stay within the 1200 for at least 6 out of 7 days.

Hi sorry I forgot about this post.

I meant to add that I definitely do need smaller potions I think I've had double all day.

I'll post what I ate tomorrow if you don't mind taking a look please.

I did mean to add photos to my post 🙄

Of what I ate not of me obviously 😂

I know a lot of this might just be common sense. I'm autistic and need things explaining fully in order to understand what I need to do.

Did you actually have 2 portions of baked beans ie a whole can? Same with the noodles?

A 1200 calorie goal is very, very low. In order to work out your allowance there are a few tools you can use to calculate a little bit more scientifically what your daily goal should be.

A good tool to use is the TDEE (total daily energy expenditure) your TDEE which you can do here tdeecalculator.net/ This tells you how many calories you burn each day taking into account activity levels.
For example, my TDEE is 1895 calories which means in order to lose weight I would need to be consuming less than that each day.

Another tool is the BMR www.calculator.net/bmr-calculator.html which you can calculate here. This does not take into account activity rate. For example, my BMR is 1223 calories so that is the absolute bare minimum my body needs to survive each day

Yes I always have a full tin. Never occurred to me to have 1/2 I've had tinned tomatoes this morning though and thought I better half half.

Noodles probably 600g bag probably had 200g.

I know I 100% am having too much. I always assumed 1 can was one portion. Stupid!!

Plus I was hungry yesterday even after all that.

To be honest I eat chocolate / cookie dough etc so yesterday was pretty good for me.

I didn't add a raspberry tea and another go ahead bar.

Plus not had motivation to exercise. Not left house either.

Is a bit of this really 123 calories

You need way more protein if you're feeling hungry still. You had double carbs at tea, pitta and noodles. You'd have been better swapping one of those for some protein which you have had none of or even high fibre veggies like peppers. Use fresh egg noodles rather than dried as they keep you filled up for longer. Swap natural yogurt for Greek yogurt.
Meal plan in advance, so enter your recipe for tea. My Fitness Pal is a superb tool for this. Then you can see the portion you should be eating as a whole. So the recipe serves four, you serve yourself first and you have a quarter. Plan every meal in advance, as well as snacks and drinks. And read packets to see what a portion is.

@RevolvingPivot

Is a bit of this really 123 calories

Yes, olive oil is v.calorific which is why dieters like using the oil in a spray form to reduce the calories when cooking

@RevolvingPivot

Is a bit of this really 123 calories

Yep, but normally a tablespoon is for a recipe to serve several people, so it is divided by the number of portions.

@Pacidove

A 1200 calorie goal is very, very low. In order to work out your allowance there are a few tools you can use to calculate a little bit more scientifically what your daily goal should be.

A good tool to use is the TDEE (total daily energy expenditure) your TDEE which you can do here tdeecalculator.net/ This tells you how many calories you burn each day taking into account activity levels.
For example, my TDEE is 1895 calories which means in order to lose weight I would need to be consuming less than that each day.

Another tool is the BMR www.calculator.net/bmr-calculator.html which you can calculate here. This does not take into account activity rate. For example, my BMR is 1223 calories so that is the absolute bare minimum my body needs to survive each day

I’d second this, it’s very low.

Is it really necessary?

How did you arrive at that calorie target?

I have just started calorie counting too I have massive amount of weight to lose so my calories are more than yours, but I plan my day in advance.
So I work out my evening meal and then lunch then breakfast.
You need to weigh everything to make sure that you get the right amount of food. I have found it very useful in giving me an idea of what a proper portion size looks like. Eg 1/2 a can of soup is one portion, but I always have a whole can so count it as 2.
Fill up on protein, fruit and veg. Have smaller portions of carby things. I guess it's about balance.
I see that you are using nutracheck. Me too, I love the fact that you can give yourself easier days once or twice a week. It does mean you eat slightly less on some days but I'm OK with that.
I would check your calorie allowance is correct for your weight. 1200 calories is really low and I wouldn't last long on that!

Spray oil like frylight is a much better option for oil.

Egg noodles are high calorie tbh, I would maybe change that to courgette noodles.

Baked beans you really only need half a can if you're having it with bread.

If you're still hungry you need protein. Things like hard boiled eggs, chicken etc. But 1200 is really low to start out at. I usually aim for 1500 when i'm dieting.