Counting calories

[StrongLikeMamma]

I hate doing this. Do you think it’s important to do so if on WLIs?

Big Nutracheck fan here. I have a low calorie allowance (1260) so very easy to go over. I don’t use it for every meal anymore as I know all the numbers for my usual coffee, breakfasts and lunches but anything else I stick on there. I don’t do it for a while, weight loss slows down, so I start it again and everything gets moving on the scales. It’s a brilliant app.

Oh and I track my fibre and protein on here too, both of which I barely eat.

Your metabolism isn't broken; you're eating your TDEE. WLI will help you eat less than your TDEE and this will happen naturally. No need to count calories if you're sure you're eating plenty of protein and veg and avoiding sugar, saturated fat and UPF. You'll lose weight without trying.

I use Nutracheck.
I don’t track water-y vegetables like rocket, tomatoes, cucumber, broccoli, courgettes, mangetout, cauliflower etc etc. I consider them ‘free’.

When I was losing weight (two stone) I was really committed and tracked every day.

I’ve maintained my weight loss since 2023 by tracking during the week and easing off at the weekend. But I still don’t go mad. Eg I invariably order the fish when we go out. If I pick up lunch in Pret and M&S I pick a salad and a pot of fruit rather than a sandwich and crisps. It’s just ingrained in me now.

PS it’s SO worth it

Like a lot of people, I counted calories (Nutracheck is brilliant) for the first few weeks of WLI, then didn't need to. I am at goal weight and on maintainance MJ now, and I have a good sense of my intake without needing to track. If you are not losing weight then tracking will absolutely work. I lose 1kg a week on 1000 cal, and I maintain on 1200. It is as simple as that. (I also used Nutracheck to track my protein, and I use shakes and bars at times to keep that high).

Its not, you're just eating enough to maintain your weight is all.

If you are not losing weight, track for two weeks, then however many cals you are eating daily on average, go down 200cal. You will lose weight.

@StrongLikeMamma good luck with your weight loss. The WLI are amazing.

I don't think that there is a one size fits all answer to your question. When I first started WLI, I calorie counted because my appetite was so suppressed I wasn't eating enough. As time went on and things settled, I tracked food intake to ensure I was getting enough protein. Then as I came off WLI, I found that I had to calorie track again. I'm post menopause and I simply cannot eat that much or I put weight on! I maintain at 1500-1600 calories and any more than that I start to gain. To lose I have to be no more than 1300 calories.

When I don't log calories I overeat, it is that simple.

@PearlsPearl did you mean to type you barely eat any protein or fibre? What are you eating instead? They’re a really important part of a healthy diet.

I did mean to type that but I probably should have followed it with ‘but im working hard on it!’ Using the app helps remind me how (shit I’m usually doing lol) to keep adding the right food.

If you are eating healthily, then you are eating too much to lose. So tracking even for a small amount of time will help with that.

Nutracheck is so much better.

I use WW app as I hate calorie counting. It’s pretty much the same but it tricks my brain into thinking I’m not counting.

I don't personally calorie-count because it triggers some very unhelpful behaviours for me. I do keep an eye on my macros. It's a necessary evil, however, if you aren't losing weight (with or without WLI) because you need to know if you are truly in a calorie deficit. There's a good chance that there's nothing wrong with your metabolism, but you are simply eating your TDEE. Most people overestimate their TDEE and underestimate their portions and overall caloric intake. If you can bear to do it for a few days it will at least give you a baseline as a point of reference before you start MJ.

I haven’t but I have weighed protein to make sure getting 120g a day. But I have been careful and estimate eating around 1,200-1,400.

I initially didn't count calories when I first started as suppression and smaller portions were enough for me to lose weight. After 3 months I started using nutracheck and over a year later even though I'm in maintenance I still use it daily. I always used to think I ate healthily, but honestly, until I got real sith myself and started weighing everything I was having much larger portions which is why I never lost weight. I don't find it boring, I found it empowering to know that by doing this I won't suddenly step on the scales and see that I've gained weight and not understand why. It's so easy to eat larger portions by accident, they creep up and before you know it, you're someone who eats healthy but has suddenly gained weight again. This has been the story my whole life. I knew that mounjaro was my last chance to 'fix' my habits whilst losing weight and the only way I could see long term sustainable change happening was to do tracking long term. I'm now proud of myself that I still track even though I'm maintaining, as I see that as I win. It's not a diet that I've now finished and can go back to 'normal', this is my way of life now. I enjoy it, its empowering. And honestly I was someone who thought I was done with tracking too. But I had to look at my why, and make long term change.

Thank you for this. I’m that person I think. I eat healthily - I’ve been a pescatarian for 30 years. I eat low carb. I’ve cut down hugely on my alcohol intake and go to the gym between 1-3 times a week -,started regularly a year and a half ago with a PT.

I’m trying to build in classes now. But I have steadily put on weight over the last decade and weigh 3st above a healthy bmi - I just gain and lose the same few lbs every month.
I guess I eat too much.
Just had my first jab. Am hoping this will help re educate my hunger signals!

Thank you will try nutracheck 👍