Diary of a Loser: Entry 10/8/08

Wednesday, October 8, 2008

Entry 10/8/08

To reduce the possibility of being labeled a spam blog by one of the Google computers, I'm combining the headings in a single post. I prefer not to do that but my desires do not matter.

Meals

Breakfast: 1 egg fried will Canola oil pan spray, 1 slice whole wheat toast, coffee with creamer, Splenda and cocoa, 1 oz Revinatrol, 1 oz Joint Care, Centrum Silver Vitamin, 1 omega 3 capsule, 1 oz of red wine and 4 walnuts.

Lunch: Grilled chicken salad with 1 oz of cheese, 3 oz of ranch dressing, and unsweetened tea.

Dinner: 10 Lemon pepper wings, 1 cup equivalent of celery and carrots with 4 oz. bleu cheese dressing and diet coke.

Not enough water today - only had 24 oz.

Weight: 219.5 lbs. That puts me .71 lbs above my 2nd revised goal line. See enty of 10/7/08 regarding the revision.

The new chart:

Click to enlarge.

If you want your own private chart, leave a comment and I'll tell you how to contact me.

Exercise: Nothing and it is really showing in my results. For various reasons I haven't exercised the last 4 days. When I was younger, exercise did not have as much of an impact as it does now. I could skip a week or two of exercise eat sensibly and still lose weight.

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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