We would like to draw your attention to a simple fact. Whatever sport you do, whatever you eat, you will lose weight only if you burn more calories than you eat. This is the basic principle of weight loss, so don't believe in 'miraculous' weight loss ads.
2. The effect of writing down what you eat
"Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."
Counting calories and using our website is free. So you don't have to worry whether or not we are trying to sell you something that does not work..
4. It's simple
Calorie counting can be learned quickly. For the first time it can seem difficult, but doing it day after day makes it become simple.
The routine helps a lot and it's easy because of lot of repetitions.
Our main goal is to make the food-tracking process as quick and simple as possible.
5. Motiváció
You can't achieve long-term weight loss in a few weeks. It's difficult to stick to your diet, and your initial enthusiasm will fall.
The best motivation in order to maintain your diet, is to see your progress each day, and yourself getting closer and closer to your goal. You can see your progress on diagrams and other tools with this website.
6. You can combine it with other methods.
Are you on a different diet, or are taking weight loss pills? No problem. You can count your calories whilst using these methods, and keep track of their effect.
7. It's not what you eat, it's how much.
During a 10 week experiment, Mark Haub, a professor of human nutrition, ate only biscuits, cakes and other high-sugar, fat-laden junk food. He lost 27 pounds just through cutting down the amount of food he ate.
8. Teaching effect
You can get used to calorie counting quickly. You will know by heart which meals are good for you and still have low calories, and those foods that seem to be harmless but in fact can still ruin your diet. Counting calories highlights your dietary mistakes, and shows you how to fix them.
9. Global success
Calorie counting is getting more and more popular in the world. We found out none of the existing softwares are really user friendly and flexible so we created our own.
10. Community
One of greatest things that can help you in reaching your goal can be being in an active community all with the same goals and purposes. Ask questions and share your problems or experiences on our forum or Facebook site.
No result You can add own sport by clicking "<" button.
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Dalily Routine Kcal Burning
TOTAL KCAL BURNING:
1200
kcal
Evaluate this day
Calorie
Simulator
Written Evaluation
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Your total calorie balance (from your first day to now) considering you added every food you ate: calorie burning (your plan was kcal). Accordingly you should've lose kg (your plan was kg). Your actual weight-loss is 25 kg.
The secret of a successful diet is quite simple: burn more calories than you eat. Of course you will need a lot of self-discipline, but you will be surprised how flexible calorie counting is compared to other types of diets. There are no forbidden foods and you can raise your calorie intake limit simply by doing exercises.
Last but not least, counting calories is supported and recommended by most specialists.
Conscious Eating (6 steps)
Find out why you eat more than you need to!
Eat less in a way that is perfectly enough, and feel totally satisfied. It's
possible. You only need to understand what is in your mind when you are eating.
1. Understanding your habits
You only need to understand what kind of thoughts are in your head when you are
eating. Your relationship with eating will change only if you know this, and
with practice.
Imagine a moment where there is a big plate full of your favourite food in
front of you. Let’s say XXXL size. Done? What do you feel now? You want to eat
it, right? And eat it fast. You want to get this fantastic meal inside your
body. It is a very old programming, coming from a very old human habit: „Eat
when you can! Who knows what happens next! What is inside is yours! No one can
take it away.” Have you ever experienced starving a lot for a specific food,
and then when you eat it, you don't even remember a single moment of consuming
it? There is the food. And the next moment, it's the empty plate. What
happened? Familiar? It's not a coincidence: it's one of the most difficult
things to be present in these moments.
2. Ok, but what can we do?
Only listen. Listen to the voice in your head that urges you to eat a lot
quickly! Only recognizing these thoughts can free you from the need to eat
much. But you need to be very aware. You cannot make it like learning a mantra
and use it every time. Because every time you have different thoughts. And the
more thoughts you catch, the more free you are to decide what to do. Without
knowing what is in your head, you are completely defenseless to your habits.
It's difficult, because you learned not to be present when you eat. It's easy
to be present when you are meditating in a silent room. Being present in the
moment of eating is one of the biggest challenges! But don't think about this
before your meal. Don't think about it after your meal. Be present when you are
eating and watch your thoughts in the moment when you are sitting at the dining
table. In this state, you will already feel much better and much more free. You’ll
already start to feel like you are not controlled by your habits, and it's
fantastic. What should you do now? How should you eat? Watch your plate, watch
the food, and start eating slowly. Look at your hands when you are touching the
fork, sticking it to the food and look at it before you eat it. You don't need
to be extra slow. You will feel it is the normal tempo! It'sdifferent,
but good. You don't feel any urge to eat it fast. If you do it right you will
realize now you aren’t thinking about other things (your problems, your work, and
what to do next). You were always thinking about something else while eating.
Now you give all your attention to eating. It's a fresh experience without any
need.
3. The actual eating process
And now comes the most difficult part. It comes when you taste the food. You
will feel an urge to take another bite quickly, but if you recognize this urge,
it is gone in the moment. Stay present. Listen to the taste. Let me show you an
example. I'm sure you have been to a standing reception, right? Where everyone
tries to show their perfect selves. And you notice your favourite snack is on
the table. You want to eat it all. It's such a shame you have this feeling, you
start feeling awkward inside. But only getting one piece of that snack is okay.
So you go there and get one, and eat it. How great! Wow! It's fantastic. You
know why it was so fantastic? It's the same food you buy for yourself
sometimes. But now it's much better! Maybe you'd think that it is because it's
free. Nooo. Don't think that you are so cheap. :) The difference is because you
had only one bite and you were present in the moment when you tasted it. And
you were present because you really WANTED to TASTE IT! Is that as good as it
looks? Is that salty enough? You don't think about anything else in this
situation, and this makes that one bite much more valuable than eating a whole
pack of the same food at home. Even if it's too salty, it is not a big issue.
You feel good not because of the food itself, but because you became aware and
listened to the exact moment when you consumed that food. And you became one
with that moment. Which always makes you feel good and free. Unfortunately, a
moment later, you already start to think again about eating more. But it's alright
too. Our job is not to judge any of our behaviours in our head, but to see
them. So let's get back to the moment where you are at the dining table, and
you taste your food. You should consume that bite the same way as you do it in
a standing reception. And you have to do it for every bite. The experience of
eating will be totally different. You will realize you don't feel an urge to
eat big pieces. Eating little pieces are just as satisfying. And you will
realize you are chewing it for a lot longer. There is no urge. You don't just
bite and swallow, you chew it for seconds and listening to the beautiful
variety of every aspects of the taste. I tell you this may seem very easy, but
I think it's one of the most difficult things to do from the start until the
end. But the more aware you are of your eating, the more satisfied you will be
when you are finished. Much less portions will be enough. It's not because you
tricked your stomach by extending the duration of feeling full because of this
effect. It is because you KNOW that you are eating, and you are aware of that.
It will be more satisfying to eat a smaller portion this way, than eating a big
portion quickly. When you eat a big portion quickly, sometimes you can realize
that you are still hungry. I mean, in your head! You want to eat more, but you
feel your stomach doesn't let you eat more. You have eaten a big portion and
you are still not satisfied some way. You need to be present to realize that
how unsatisfying your old eating habit is. Eating consciously will make your
body satisfied, and you won't feel that
you need anything more. When you unconsciously eat a big portion you will feel
bad afterwards. You say it was because you stuffed your stomach. It's only the
physical manisfestation in the body which tells you "My friend, you missed
the point. You better do it differently next time". But we don't hear it,
we just think we feel bad because we ate so much. Sometimes, we even lie to
ourself saying that "OOOh, that was sooo good", and we hold our stomach
to prevent it from blowing out. But you can't lie to your body, it will always
send you signs.
4. How to practice it?
You will feel a great urge sometimes to unconsciously eat the old way: "I
wanna eat again without listening to the moment! I just wanna eat that whole
pizza, I don't care!". If that’s the case, don't feel bad. Eat the whole
pizza. But when you let yourself do this, you will know what you are doing, and
this experience will help you in the future. The temptation will be less from
time to time. Never judge yourself when you eat a whole pizza without even
realizing it. Always know that when you realize that you didn't realize what
you were doing, it means that you are REALIZING what you doing, and it's
enough. It's perfectly okay. You don't need to be a pro in a day. What's
more: you don't need to be a pro at all. This thing is working for itself, you
don't really have to do anything. The more time you realize what you are
doing/or what you were not doing, it only means you are more conscious of your
eating. So you can't make a mistake. One could say the only mistake you can do
is not realizing anything, but what is not realized is like something what never
happened. So there is nothing to worry about :).
5. Portions
Okay, but how do you decide how much to eat? You don't wanna eat too little, or
too much. If you were a "pro" you wouldn't need any help in this. And
you could stop eating in the moment when it's enough. But I don't know if
anyone is on this level :)). Here comes calorie counting into the picture. As
calories are the fuel of the body, they represent the amount of food your body
needs. Fortunately, we have this tool to calculate the exact amount which our
body needs. When setting your diet plan, I want to encourage you not to set low
calorie limits. Test it for some days. In our old habits, we could easily eat
2500-35000 calories a day. The best option is to just track your calorie intake
without any restriction for the first days. It will give you a picture of how
much you usually eat. Let's say it is 3000 kcal per day. It's not
extraordinary. If you set a 1200 calorie limit now, you will give up your diet
in a few weeks. You need to find the limit where you are not hungry, or where
you can tolerate the hunger very easily. If you are hungry, your diet plan is
wrong. You will give it up, or what's worse, you’ll expose yourself to
suffering for a long time. The calorie limit should be set on a level which you
can maintain for months! The key is that the diet should be easy! The whole
calorie counting method should only serve the goal to help you find the right
limit for what your body needs. The goal of your body is to also be healthy.
It's not only your goal. Your body wants to eat the right amount. Not more, not
less. And the right amount is in match with your perfect weight.
6. Our site
I've created this website to help you in this process. I want to give you a
guide to how many calories you should eat, and to help you to keep this level. We are so used to bad eating habits, so we need this tool to realize our own
needs. By clicking here you can calculate your calorie needs. I hope this website will guide you through this process the easiest and
most comfortable way. If you learned the "lesson", you won't need it
anymore. Never feel bad if you "cheat" your limit. The goal is not to
"not-cheat", but to find your perfect needs. Overeatings also
helps you to experience the working of your body. Never feel ashamed. Just
acknowledge it, and track it without guilt. :)
I hope you found this article useful. If you did, please share it. I'm
personally very interested in your responses, so don't hesitate to write me on
Facebook, or here in the forum.
Our gift to new users
Our site has been working in Hungary for 6 years, and we launched the English
version in January 2019. Now we’re giving a gift for the first 1000 users,
which contains extra features: a 2 months Premium Membership (which works only
for the English version). Please note that our site is free to use forever
without any limitation, and the Premium Membership contains only some extra
features to cover our maintenance costs.
Fórum / Ikea svéd húsgolyó: karat232323 (1 órája): I owned a sandwich shop for twenty-two years. It wasn’t a fancy place—no artisanal breads, no imported meats, no menu written on a chalkboard with words people had to ask about. It was a counter, a grill, a cooler full of soda, and a list of sandwiches named after the regulars who’d been coming since I opened the doors in 1998. The Tony was turkey and provolone on white, extra mayo, no tomato. The Maria was ham and Swiss on rye, pressed until the cheese melted through the bread. The Big Mike was a heart attack on a roll that I refused to eat but made twice a day for a guy who’d been ordering it for twenty years and looked exactly like you’d expect a guy who’d been ordering it for twenty years to look. I knew the names of everyone who walked through the door. I knew their orders, their kids’ names, their stories. I knew when they’d lost a job, when they’d gained a child, when they’d lost someone they loved. The shop was more than a business. It was a place where people came to be known, to be seen, to sit at a table by the window and eat a sandwich that tasted like something they could count on.
I closed the shop in 2020. Not because I wanted to, not because I was ready, but because the world had changed in ways that made it impossible to keep doing what I’d been doing for twenty-two years. The rent was too high, the foot traffic too low, the cost of everything too much for a business that ran on small margins and the loyalty of people who were suddenly afraid to sit in a crowded room. I fought it for as long as I could. I did takeout, delivery, curbside pickup. I stood at the counter for hours, waiting for the phone to ring, watching the street empty of the people who’d filled it for two decades. But it wasn’t enough. It was never going to be enough. I closed the doors on a Tuesday in September, turned off the grill, locked the cooler, and walked out of a place I’d spent twenty-two years building. I didn’t look back. I couldn’t. I got in my truck, drove home, and sat in the driveway for an hour, staring at the house I’d bought with money from a business that no longer existed.
I didn’t know what to do with myself. For twenty-two years, I’d woken up at four in the morning, driven to the shop, and spent the day doing the things that needed to be done. Ordering, prepping, cooking, cleaning, talking, listening, being the person who held it all together. Without that, I was a man in a house with nothing to do and no one to be. I’d been the sandwich guy for so long that I’d forgotten there was anything else. I’d told myself that I loved the work, that I was grateful for it, that it was enough. And it was. For twenty-two years, it was enough. But when it was gone, when the doors were closed and the grill was cold and the regulars had found other places to eat, I was left with the question I’d been avoiding my whole life. Who was I when I wasn’t making sandwiches?
I tried to answer that question in the months that followed. I tried new things, things I’d never had time for when I was working sixteen hours a day. I took a cooking class, which felt ridiculous because I’d been cooking for twenty-two years, but the teacher was a young woman who’d trained in Paris and she showed me things I didn’t know about flavors, about balance, about the difference between cooking for a crowd and cooking for yourself. I started walking in the mornings, something I’d never done because the mornings had always been for work. I walked through the neighborhood I’d driven through a thousand times without seeing, past the houses I’d passed on my way to the shop, past the park where kids were being dropped off by parents who had places to go. I started reading again, something I hadn’t done since I was a kid, back before the shop took over my life. I’d sit on my porch in the evenings, a book in my hands, watching the light change, trying to remember who I’d been before I became the sandwich guy.
But nothing stuck. The cooking class was fine, but it wasn’t mine. The walks were good, but they didn’t fill the space that the shop had filled. The reading was a comfort, but it wasn’t a life. I was going through the motions, trying on different versions of myself, waiting for one to fit. And none of them did. I was the sandwich guy. I’d been the sandwich guy for twenty-two years. I didn’t know how to be anything else.
It was my niece who found the game. She was in college, studying something I didn’t understand, and she came to visit one weekend with her laptop and her energy and the particular way young people have of seeing the world as something that can be remade. She found me on the porch one evening, staring at the street, doing nothing, being no one. She sat down beside me, didn’t say anything for a while, and then she opened her laptop and showed me something. It was a casino site, the kind I’d seen ads for but never paid attention to. She said she played sometimes, when she needed to think, when she needed to be somewhere other than her own head. She said it wasn’t about winning, it was about the focus, the attention, the way the game asked you to be present in a way that nothing else did. She handed me the laptop, told me to try it, and went inside before I could say no.
I sat on the porch with the laptop on my knees, looking at a screen I didn’t understand, feeling like a man who’d spent his whole life doing one thing and was now being asked to do something else. I didn’t know how to play. I didn’t know the rules. I didn’t know what I was supposed to do. But I was tired of being the man who didn’t know what to do. I was tired of sitting on the porch, waiting for a life that wasn’t coming. I clicked on the blackjack table, because it was the only game I’d heard of, and I started to play. I lost the first hand. I lost the second. I lost the third. I sat there, losing, and I felt something I hadn’t felt in a long time. I felt like I was learning something. Not about the game, not about winning or losing, but about myself. I was the kind of person who could try something new. Who could fail at it and keep going. Who could sit on a porch with a laptop and a game he didn’t understand and be okay with not knowing what he was doing.
I played for an hour that night. I lost more than I won, but I didn’t care. The game asked for my attention in a way that nothing else had since I closed the shop. It asked me to be present, to make decisions, to accept the outcomes without running from them. It was the opposite of everything I’d done for twenty-two years. In the shop, I was the one in control. I knew what was coming, I knew what to do, I knew how to make things right. But here, in this game, I knew nothing. I was a beginner. I was someone who didn’t know the rules, who made mistakes, who lost more than he won. And it was the most alive I’d felt in months.
I played again the next night, and the night after that. I got better. Not in the way you get better at something through luck, but in the way you get better through attention, through practice, through the slow accumulation of small insights that add up to something that looks like skill. I started to understand the game in a way that went beyond the rules. I started to see that blackjack wasn’t about winning or losing. It was about making the best decision you could with the information you had, and then letting go. It was about discipline. It was about patience. It was about knowing when to push and when to fold, when to take the risk and when to walk away. These were things I knew. I’d known them for twenty-two years, running a business, managing people, keeping something alive when everything around me was telling me to let it go. But I’d never applied them to myself. I’d never played my own game the way I’d played the game of the shop.
I started to think about the shop differently after that. Not as something I’d lost, but as something I’d built. Twenty-two years of showing up, of making decisions, of accepting outcomes I couldn’t control. The good years and the bad years, the customers who came and the customers who left, the slow accumulation of a life that was mine even when it didn’t feel like it. I’d been so focused on the loss that I’d forgotten the building. I’d forgotten that I was someone who could build something, who could take nothing and turn it into something that mattered, who could show up day after day and make something that people could count on. That wasn’t the shop. That was me. And I still had it, even with the doors closed and the grill cold and the regulars scattered to other places.
I started playing with more intention after that. I found the Vavada official website https://vavadacasino.pro one night, clicking through from the mirror site I’d been using, and I realized I’d been playing on the backup, the workaround, the place you go when the main entrance is blocked. It was a small thing, but it felt significant. I’d been treating my life like a backup, like a workaround, like something I was doing while I waited for the main thing to come back. But the main thing wasn’t coming back. The shop was closed. The life I’d built was over. And what was left was this: a man on a porch, a laptop, a game that asked him to be present in a life he hadn’t chosen. I started using the official site, not because it was better or worse, but because it was the thing itself. Not a workaround, not a backup, not a way of waiting for something else. It was the game. And this was my life.
I started to win more than I lost. Not because I was lucky, but because I was paying attention. Because I was making decisions based on what was in front of me instead of what I hoped would come. Because I was treating the game the way I’d treated the shop—with discipline, with patience, with the willingness to show up day after day and do the work, even when the outcome wasn’t guaranteed. The money grew slowly, not enough to replace the shop, not enough to change my life, but enough to make me feel like I was building something again. Enough to make me feel like I was still the person who could take nothing and turn it into something that mattered.
I used some of the winnings to buy a new grill. Not for a shop, not for anyone else, just for me. I put it on my back porch, the one that looks out over the yard I’d never spent any time in because I was always at the shop. I started cooking again, not for customers, not for money, just for myself. I’d make the sandwiches I’d made for twenty-two years, the Tony and the Maria and the Big Mike, and I’d eat them on the porch, watching the light change, remembering the people who’d ordered them. I’d think about the regulars, about the stories they’d told me, about the lives I’d been part of without even knowing it. I’d think about the shop, not as something I’d lost, but as something I’d built. Something that had mattered. Something that was still part of me, even with the doors closed.
I still play. Not the way I used to, not because I need to win, but because I need to remember. I go to the Vavada official website on the nights when I miss the shop, when I miss the regulars, when I miss the person I was for twenty-two years. I sit down at a blackjack table, the game that taught me something I didn’t know I needed to learn, and I play the way I played in those first weeks after I closed the doors. I make decisions. I accept the outcomes. I let go of the need to control something that was never mine to control. I think about the shop, about the twenty-two years I spent building something that mattered, about the way it ended and the way it didn’t end, about the person I was and the person I’m becoming. I think about my niece, about the way she handed me her laptop and told me to try something new, about the way she saw me as someone who could still learn, still change, still become something other than what I’d been. I think about the game that taught me that losing isn’t the end. That closing isn’t the end. That the only end is when you stop playing.
I made a sandwich yesterday. Not for a customer, not for myself, but for the neighbor across the street, the one who’s been living alone since his wife died last year. I made him the Tony, turkey and provolone on white, extra mayo, no tomato. I walked it across the street, knocked on his door, handed it to him. He stood there for a moment, holding the sandwich, looking at me like he was seeing something he hadn’t seen before. “You used to make these,” he said. “At the shop.” I nodded. “I still make them,” I said. “Just not at the shop.” He smiled, a small thing, the first smile I’d seen on him in months. He thanked me, closed the door, and I walked back across the street to my porch, to my grill, to the life I was building now. It wasn’t the shop. It wasn’t what I’d had before. But it was something. It was mine. And I was playing.
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