Diary of a Loser: Entry 10/14/08

Tuesday, October 14, 2008

Entry 10/14/08

Weight:

217.5 lbs. This is at my 2nd revised goal for this date. Read earlier entries for a discussion of "2nd revised goal". I'm at a plateau and need to consider a strategy for getting through it. One I have used in the past is to vary my calorie intake widely. The idea is to alternately speed up the metabolism with extra calories then cut back on the calories below normal in the hope that your body will burn more fat than normal. This has worked in the past but I was younger then. I'm not sure how it would work now. I'm going to hold off doing anything like that for about 3 days and then evaluate where I'm at. I work at a desk most of the day and I am going to make an effort to get up approximately every 30 minutes and take a 5 min walk. Not only will it burn calories but it may kick up my metabolism a bit. I'll try that for a few days.

Click to enlarge

If you would like to graph your own goals and track your weight leave me a comment.

Meals:

Breakfast - Boiled egg, slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), DHEA tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.

I am in the habit of eating much the same thing for breakfast. It's mainly a habit. I have always associated breakfast with eggs, usually fried or scrambled. They are also convenient. I should have eaten oatmeal this morning but I didn't want to take the time for it to cook. I don't like instant. I wake up hungry so quick is good. To break through this plateau, it may help vary the food I eat. I intend to make a list of some of the lowest glycemic index foods today that I don't normally eat and substitute them.

Snack- Grapefruit (glycemic index of 25) 6 oz. Skim Milk

Lunch-Boston Market 5 oz. of roasted turkey, green beans, macaroni and cheese. Diet lemonade to drink

Snack-Pear (glycemic index of 38)

Dinner-Long John Silver 2 piece fish and cole slaw. Diet Pepsi

Snack- tspn of peanut butter

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Some Basics (changes in review)

There is no such thing as a quick loss diet with lasting results. Forget about the fads if you want to lose weight and keep off the fat in a healthy way. There are a few inescapable facts concerning weight loss.

First of all, a pound of fat contains 3500 calories. If you want to lose a pound of fat, you must burn 3500 more calories than you consume. Here's the equation : Fat lost or gained = (Calories consumed - Calories burned) / 3500. If you want to lose a pound fat a week, you must on average burn 500 calories a day more than you consume.

Second, you must consume enough calories each day to keep your body from thinking it may starve. If you don't get enough calories your metabolism will slow down thereby burning less calories and you'll just feel tired and hungry. Also, if the deficit is too large and last more than a few days, your body will start consuming muscle, the organ that burns the calories. The accepted wisdom seems to be 1200 calories for females and 1800 for males. One to three pounds a week is a healthy rate of fat loss.

Third, muscles burn the calories (your brain burns some also but for some people its negligible :) ), therefore exercise is a important part of any weight loss effort. It does not have to be strenuous. Walking is wonderful, it will burn extra calories and build muscles in your legs. Try to work up to at least 2 miles a day. If you walk 2 miles in 34 minutes (3.5 mph), you'll burn approximately your weight in extra calories. Use the calculator below. I strongly suggest you lift weights at least twice a weak. Try to increase or maintain all your muscles.

Exercise Calculator (click in box to select Pace)

Calories Burned Calculator
Estimate calories you burn walking:
Pace:
Weight:
Time:

BMI =	(weight in pounds * 703 )
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	height in inches²