Today I purchased a pedometer. Not just any pedometer but one that you can put in your pocket and it also uploads the information to your computer.

It also comes with the software which makes it a gadget that I know that will keep me motivated. It should arrive by next Thursday and I am anxiously waiting for it’s arrival. Could this be the trick to help me lose weight? It sounds so much like common sense that I wonder if it will work.

I also purchase a book called “The Step Diet”. At its core is a simple concept called energy balance. Calories come in, calories go out–and when intake is greater than output, you gain weight. The Step Diet Book attacks the problem from both ends. First, use the pedometer to figure out how many steps you take in an average day, then raise the number by 2,000–it’s as easy as pacing while talking on the phone, or parking at the far end of the lot. Second, eat one-quarter less of your food–which counteracts our tendency to supersize meals. Once balance is achieved, get fit and lose weight by adding more steps to your day. You can even enjoy a guilt-free lapse by knowing exactly how many steps to tack on at the end of your day.

I’ve changed my mind. I’ve read dozens of studies over the past several weeks not to mention my own personal trials and errors. It seems that the big debate over a low fat diet or low carb diet or anything else for that matter all revolves around one thing - Lower caloric consumption.

I will find my ideal daily caloric intake and try and meet it everyday and see if this results in weight loss. Stay tuned and see how it goes. Signed - Frustrated.

I am all messed up! I do a low fat diet and end up gaining it all back. I do a low carb diet and get the same results. Do I count calories, fats or carbs? Below is results from a calculator I filled out. This was for me at 270 lbs and wanting to be 199 lbs at age 44.

Men’s Nutrition Guide

Your results for the Men’s Nutrition Guide Calorie Calculator

These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

You need 3154.7 calories per day to maintain your current weight without exercise. You need 2612.3 calories per day to reach your goal weight slowly and maintain that weight without exercise. If you reduce your current caloric intake to 2654.7 calories per day you will lose one pound per week without exercise. If you increase your current caloric intake to 3654.7 calories per day, you will gain one pound per week.

Exercise and Calorie Needs

If you exercise for 30 minutes each day, you may increase your caloric intake to 3475 calories per day and still maintain your current weight. If you exercise for 60 minutes each day, you may increase your caloric intake to 3882.7 calories per day to maintain your current weight. If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2873 calories per day. If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3204.7 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 394.3 grams of carbohydrates, 104.1 grams of fat, and 157.7 grams of protein per day for 3154.7 calories to maintain your weight of 270 pounds.