Wednesday, April 15, 2009

IMPORTANT: Calorie Calculations

Hi Ladies,

If you did not receive the Calorie Calculations email that I sent yesterday, please email Rosanne at We will make sure to send you the email and also update our email distribution list to include your contact information.



  1. Hi Jessica!

    I am still reading your blog regularly and am so glad I receive the newsletters. I so wished I still lived in CA so that I can be a part of your bootcamp! I was wondering - do you still count your calories? Do you have the students in your class count their calories each time they eat (write down everything throughout the day) or plan their meals or add them up at the end?

    I've been calorie-counting forever and I eat very clean, healthy foods but now i'm finding it a little neurotic and I'm really not tuning in to my hunger/fullness signals. It's like if it's been 3 hours then I have to eat and I eat exactly what I calculate my meal to be calorie-wise. I've struggled with emotional and binge eating for a while now and I was wondering if you think I should continue counting calories or perhaps try paying attention to how hungry and full I am?

    Thanks so much for your opinion! :)

  2. Hi Hayley,

    I'm so glad that you asked this question. I actually have a lot to say about this, but just saw it before going to bed. I will for sure get back to you about this tomorrow. I just don't want to be rushed with my response.

  3. Hi Hayley,

    I’m happy to hear you are still reading the blog & newsletter. It’s just too bad you don’t live here. If you are ever visiting San Diego, you will have to come and do one of the workouts. I apologize for taking so long to get back to you. It is always crazy with the first week of boot camp starting up.

    Q: Do you still count your calories?
    A: Yes, I do. However, I am currently just focusing on recording what and when I’m eating and paying more attention to listening to my body instead of calorie counting. Focusing on am I hungry, satisfied, recording how long certain foods keeping me full till, and stop eating when satisfied. It is so funny when your question came in cause I have been doing different strategies of breaking away from counting calories, since I have been doing the same thing as you with being so stuck to my schedule and not listening to my body as much.
    I like to give the calorie information on the blog to show the girls ideas of how much healthy good food you can have for very little calories as well as demonstrating how to get more calories in earlier in the day and less through out the day, how much to have pre/post-workout etc. I also like to look at trends that can help myself as well as the girls. I kind of feel like I should do my journal because I make them do it. Also, even if it is healthy food, which I love, too much is too much and it can be easy when not keeping track to have a little more here and there that adds up quickly.

    Q: Do you have the students in your class count their calories each time they eat (write down everything throughout the day) or plan their meals or add them up at the end?
    A: Yes, I do have all the girls in class count their calories each time they eat, and total their calories at the end of the day. I designed an exercise and eating journal that is easy for them to record everything in and they have to bring it to every class. I also encourage them to plan their meals out to set them up for a day of healthy eating, not have to think about it, to stay within their calorie range, and to think about the food they are putting in their body.
    The girls who have already gotten to their goal and are just maintaining, don’t have to do their journal. However, anyone in class who has a goal to lose weight or drop body fat I have keep a journal and bring it to every class. I want them to learn how many calories things are, how many calories they need to lose weight, and to be mindful about what they are putting in their mouth. It works- hands down! The girl’s results are doubled just by doing the journal with detail and having that accountability.

    I totally understand what you mean about calorie-counting and losing touch with listening to your body. I recommend a few things:

    • I would still keep a journal, but switch to writing down if you ate when you were hungry, stopped eating when satisfied, full, overeat, eating for emotional reasons etc. and not keep track of the calories.
    • Also, don’t be afraid to make your meal and if you are satisfied wrap it up and save it for later. I will post on the blog some of the meals I have done that with because I am the same way, if I planned it all and calculated the calories I will tend to keep eating, even if I’ve had enough. I just have to remind myself I can finish it later.
    • Especially since, you have been counting calories for so long, I think it would be a good thing to shift your focus on listening to your body. Am I hungry? No, okay I’ll wait to eat till I’m hungry. If you are eating healthy food and listening to your body you will maintain a healthy weight. However, it is repeatedly eating when not hungry that results in weight gain.
    • If you are having a hard time stopping calorie counting and transitioning, I can give you a few ideas for that as well.

    I would love to hear how it goes with not recording the calories and focusing on getting back in tune with your body. I have so much to say about this. You are also welcome to call me at 619-459-5344. I would love to answer any more questions or to get a game plan together that would work for you. I can talk way faster than I can gather my thoughts to type it out and to be able to ask you a few more questions.