Diary of a Loser: Entry 1/30/09

Friday, January 30, 2009

Entry 1/30/09

Weight: 237 lbs. Been doing a lot of stressful eating lately. I've got to get back on track.

Breakfast: Bowl of oatmeal with 2oz milk, slice of wheat toast. Cup of coffee with cocoa, creamer and sweetener. I make Starbucks House Blend but it does not taste the same as it does in the store. I've tried to make different strengths and at different temperatures in a French Press. My wife hates the press so she uses a drip maker. I use half and half like I get at Starbucks. I just can't get it to taste as good no matter how we brew it. I wonder if they reserve their better coffee for the stores. A Pox on Starbucks! Before they came along I was perfectly happy with Maxwell House!

Lunch: Salmon steak, fresh green beans, steam vegetable medley, iced tea with sweetener. Business Blitz meeting. Good group.

Dinner: KFC two orignal recipe thighs, cole slaw. Diet Dr. Pepper.

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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