我提及了几天前我几天会记录我的卡路里作为锻炼看什么我发现。

它总似乎象许多个障碍从前，但我认为它也许证实感兴趣，当我计数部分，但不真正地卡路里，因此我能看什么我是放入我的身体的*really*，并且多么它严密反映我的身体的要求。

它实际上是惊奇地坚硬和懊恼，因此我不意欲做这太长-我厌恶记住记录我在我的手机吃，但使用“备忘录”作用发现了是容易的方法的一切，因为我几乎总是有它与我不论在家。

我可以当晚转移这信息到一个更加适当的地点。

我相当健康地吃-更好我遇到-的比95%人，但我的实验已经显露了几惊奇。 我设法突出我的饮食几个“微弱的”区域，我需要拉紧我的夹子为最大结果。

如此我发现了什么？

这实验的第一个整天的故障(注意我的弱点为含糖的高咖啡因饮料!) ：

膳食1 ：  能量饮料- 45 kcals
   火腿三明治- 500 kcals

膳食2 ： 鸡+面团- 635 kcals
  橙汁- 43 kcals

膳食3 ： 膳食替换饮料- 200 kcals 

膳食4 ： 火腿三明治- 370 kcals
  能量饮料- 43 kcals

膳食5 ： 面团- 200 kcals
  鲭鱼- 200 kcals
  青豆- 75 kcals
  能量饮料- 43 kcals

我一贯地日间也喝了水。 注意区别是存在-一个火腿三明治从商店被买了，并且录音从标签被采取了，其他用解决的录音在家做了由标签，并且营养桌不如此这是差错。

这意味着我的总营养进水闸在一天共计2,243卡路里。

有趣的是，我发现我经常用计时在差不多每个瓶子1,000卡路里的意大利酱! 现在，好这通常持续我为二饭食，但那是500卡路里面团的ontop，并且肉(和菜)那组成主要部分膳食。 它更多比将通过加小量的意大利酱在那一顿膳食加倍卡路里计数。 不好!

Even without this sauce my food intake whilst reasonably healthy and low in fat was toward the top end of my recommended calorie intake for a day so it just goes to show even with a careful diet and portion management things could get pretty funky pretty quickly.

Notice how this was also over 5 meals rather than 6 so had I forced myself to have another I would almost certainly have gone over the maintainance level. And for fat loss a level some 20% below this resting maintenance calorie requirement is suggested, meaning I will have to cut calories where ever possible.

The top level I calulated was 2,310 calories per day, which is 462 calories per meal if having 5 a day, or 385 per meal if eating six a day. This will prove a useful “ballpark” figure to base meal decisions when I’m out (such as at work). Low fat, with a combination of carbs and protein. Now added to the mix is nothing excessively over 385 calories per portion - with 350 calories being a perfect figure (or just eat a smaller portion I suppose).

So far this has been a fascinating exercise that has been well worth doing and has drawn to my attention 3 necessary changes so far:

1) Cut the energy drinks! They are really my only weakness but add unnecessary calories to my diet, so I shall limit myself to just one a day at the most.

2) Pasta sauce is evil! I must find suitable alternatives. I sometimes use soy sauce for flavoring but like variety so I shall be out at the supermarket looking closely at the labels on a variety of pasta sauces next time I go to the store to find the “safest” options.

3) Hunt for healthy food when out! Even a ham or egg sandwich on brown bread contains quite a few calories (500 calories for a ham sandwich?!) so I must hunt for lower calorie options to keep within my general figure of 350 calories per portion.

I shall make these changes to my diet then re-assess the situation in the next few weeks to decide if I need to cut calories down in order to lose weight but I hope my cardio should put me into enough of a deficit to easily and painlessly lose body fat.

We’ll certainly see in the near future…

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