Diary of a Loser: Entry 01/14/09

Thursday, January 15, 2009

Entry 01/14/09

Weight: 235.5

Breakfast: 2 boiled eggs. 2 slices of whole wheat toast. Coffee with half & half.

Snack: 10 blueberries (good source of antioxidants)

Lunch: Grilled chicken thigh and drumstick, grilled vegatables, beans, Pica de Gallo
and diet coke.

Snack: 5 walnuts (good source of omega 3)

Dinner: 2 pieces of fried fish and cole slaw, diet pepsi

Snack: 10 blueberries

Exercise: Weight workout with 5 minute warm up and 10 minute cool down walks. Total time 1hr 20 min. Max heart rate 138 beats per minute and Avg HR of 111 bpm. 103 bpm is the low end of the fat burning range for a man 61 yrs old, 119 is the top of the range.

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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 )
	————————————
	height in inches²