My Calorie Counting Experiment - Fascinating Results Already我的卡路里計數實驗-有趣的結果已經
I mentioned a few days ago I would be keeping track of my calories as an exercise for a few days just to see what I find.我提到幾天前，我會繼續跟踪我的卡路里作為一項工作，為幾天剛剛看到什麼，我覺得。
It’s always seemed like too much hassle in the past but I thought it might prove interesting as I count portions but not really calories so I can see what I’m *really* putting into my body and how closely it mirrors my body’s requirements.它總是好像太多麻煩，在過去，但我以為這可能證明是非常有趣的，因為我指望部分，但並非真正的卡路里，所以我可以看到什麼，我真的* *投入我的身體，以及如何緊密合作，它反映了我的身體' s要求。
It’s actually surprisingly hard and annoying so I don’t intend doing this too long - I’m getting sick of remembering to record everything I eat but have found using the “memo” function on my cell phone is the easiest way as I almost always have it with me whether at home or not.它實際上是出乎意料的難和煩，所以我不打算這樣做太久-我生病記憶來記錄一切，我吃，但發現使用"遺詔"功能對我的手機是最簡單的方式，正如我幾乎總是有它與我不論在家或不是。
At the end of the day I can transfer this information to a more suitable location.在去年底的一天，我可以轉讓這方面的資料，以一個比較合適的位置。
I eat pretty healthily - better than 95% of people I come across - but my experiment has already revealed a few surprises.我吃漂亮健康-勝過百分之九十五的人是我所遇到的-但是我的實驗已經顯示，少數驚喜。 I have managed to highlight a few “weak” areas of my diet where I need to tighten my grip for maximum results.我已提出數項"弱"的領域，我的飲食，我需要收緊我的抓地力，發揮最大的效益。
So what did I find?那麼是什麼，我覺得？
Here’sa breakdown of the first full day of the experiment (notice my weakness for sugary high-caffeine drinks!):下面細分的首天的實驗（通知我的弱點，為含糖高咖啡因飲品！ ） ：
Meal 1: Energy drink - 45 kcals餐1 ：能量飲料-4 5千卡
Ham sandwich - 500 kcals火腿夾心-5 00千卡
Meal 2: Chicken + Pasta - 635 kcals餐2 ：雞肉+麵食-6 35千卡
Orange Juice - 43 kcals橙汁-4 3千卡
Meal 3: Meal replacement drink - 200 kcals餐三：代餐飲-2 00千卡
Meal 4: Ham sandwich - 370 kcals餐4 ：火腿夾心-3 70千卡
Energy drink - 43 kcals能量飲料-4 3千卡
Meal 5: Pasta - 200 kcals餐5 ：麵食-2 00千卡
Mackerel - 200 kcals鯖魚-2 00千卡
Green Beans - 75 kcals綠色豆類-7 5千卡
Energy drink - 43 kcals能量飲料-4 3千卡
I also drank water consistently throughout the day.我還喝了水，始終在整個一天。 Note that differences are present - one ham sandwich was bought from the store and recordings were taken from the label, the other was made at home with recordings worked out from labels and nutritional tables so this is not a mistake.注的差異是現在-一個火腿夾心購自商店和錄音都是從標籤外，其餘是在家裡的錄音工作，從標籤和營養表，所以這不是一個錯誤。
This means my total nutritional intake over a day amounted to 2,243 calories.這意味著，我國總的營養攝入量超過每天達2243卡路里。
Interestingly, I discovered that the pasta sauce I often use clocked in at almost 1,000 calories per jar!有趣的是，我發現這家麵食醬，我經常使用頻率中，在近1000卡路里每罐！ Now, OK this usually lasts me for two meals but that’s 500 calories ontop of the pasta and meat (and vegetables) that make up the main part of the meal.現在，確定這種情況通常會持續我的兩個吃飯，那是500卡路里ontop的麵食和肉類（蔬菜）彌補主要部分的膳食。 It would have more than doubled the calorie count in that one meal by just adding a small amount of pasta sauce.它將增加了一倍多卡路里計數，在一餐只加入少量的麵食醬。 Not good!沒有好的！
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.即使沒有這個醬我的食物攝入量，同時合理健康和低脂肪，是對高端產品的，我建議卡路里攝入量為每天那麼這就說明，即使是一個細心的飲食和部分管理的東西，可以得到相當時髦漂亮的快。
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.公告如何，這也是超過5餐，而不是6設計的，因此如果我強迫自己，有另一次，我幾乎可以肯定已經超過原有水平。 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.和脂肪損失程度約20 ％ ，低於此休息保養熱量的要求，建議，這意味著我將不得不削減卡路里那裡任何時候都可能。
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.高層我計算了，是2310卡路里，每天就是462卡路里，每飯，如果有5天，或385份，如果吃六個一天。 This will prove a useful “ballpark” figure to base meal decisions when I’m out (such as at work).這將證明是一個有用的"球場"的數字，以基地餐決定當我（如工作） 。 Low fat, with a combination of carbs and protein.低脂肪，以組合的碳水化合物和蛋白質。 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).現在加入本組合並沒有過分超過385卡路里，每部分-與3 50卡路里，是一個完美的數字（或吃一小部分，我想） 。
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:到目前為止，這已是一個充滿行使已由值得做的，並已引起我的注意三日必要的改變，所以至今：
1) Cut the energy drinks! 1 ）減少能量飲料！ 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.他們真的是我唯一的弱點，但添加不必要的熱量，我的飲食習慣，所以我將僅限於只有一個每天最多。
2) Pasta sauce is evil! 2 ）麵食醬，是邪惡！ I must find suitable alternatives.我必須找到合適的替代品。 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.有時我什至用醬油作調味，但如品種，所以，我會在超市仔細觀察，在標籤上的各種麵食的調味料，下一次我去商店，以找到"安全"選項。
3) Hunt for healthy food when out! 3 ）狩獵為健康食品的時候了！ 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.即使是火腿或雞蛋三明治褐色麵包含有相當多的熱量（ 500卡路里為火腿夾心法呀） ，所以我必須尋找低熱量的選項，使我的總的數字， 350卡路里，每部分。
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.我會把這些改變我的飲食習慣，然後重新評估形勢，在未來幾週內決定，如果我需要削減卡路里下來，以減肥，但我希望我的心，應該把我到足夠的赤字，以方便和無痛失去體脂。
We’ll certainly see in the near future…我們當然會看到，在不久的將來…
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