Diary of a Loser: Entry 12/30/2008

Tuesday, December 30, 2008

Entry 12/30/2008

Weight: 232.5

Breakfast: Boiled egg, slice of whole wheat toast, coffee

Lunch: 7 oz of Turkey (Cooked a Turkey for home Christmas day and did not take to family gathering. It seems to be multiplying but I don't like to waste food so I'll keep eating it.. maybe it will be gone before next Christmas.) Cup of black beans. Diet Fresca

Snack: 10 black cherries, and half cup of walnuts.

Dinner: CiCi crustless pizza....sausage, pepperoni, cheese and sauce.....they cook the topping in a tin, and salad. Resisted the cinnamon rolls which I love....they bring them out hot, with butter and delicious glaze. Diet coke

Snack: little bit of popcorn made in my 5 yr. old granddaughter's popper she got for Christmas. It pops with a 100 watt light bulb. It works really well! In fact as well as I've ever seen. (Correction: My wife informs me that the Easy Bake Oven uses the light bulb. The popcorn popper is normal electric. Next time don't say you need a hundred watt light bulb while holding a box with "Popcorn Popper" on it!)

Exercise: None

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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