Diary of a Loser: Entry 2/10/09

Tuesday, February 10, 2009

Entry 2/10/09

Weight: 235.5 lbs It's just so hard for me to lose now without exercising. It's not that I can't. It's just that I'm not motivated enough to eat like I should to compensate for inactivity. Exercise in addition to burning extra calories produces the chemical condition, physically and mentally, that helps us eat right to lose.

I just found out that a High School Classmate of mine is the head of Physical Education at Auburn University-Montgomery. I'll have to buy some of his DVD's. Here is his bio:

Henry N. Williford, Ph.D., FACSM, is the head of the Department of Foundations, Secondary, and Physical Education at Auburn University-Montgomery. A faculty member at Auburn since 1982, Dr. Williford has been designated as a distinguished research professor by his institution. His active professional involvement includes serving as a reviewer for the Medicine and Science in Sports and Exercise editorial board, The Journal of Sports Medicine and Physical Fitness, and ACSM뭆 Health and Fitness Journal.

Atta boy Hank!

Breakfast: Two poached eggs (1 exploded..need to tweak the power a little), 2 slices of whole wheat with a hint of strawberry preserves and margarine...bet Hank would get on to me about the preserves and margarine. Cup of coffee with cocoa, creamer and sweetener. 2 fish oil capsules, vitamin, 1 DHEA Tablet.

Snack: 3 waluts

Lunch: Grilled Chicken salad at Country Burger. Diet coke. Haven't been to CB in a while. I missed seeing my little friend Gordon who works there. He went to school with my son-in-law. My son-in-law took up time with Gordon in school so Gordon really liked him. Gordon is a swimmer in the Special Olympics. He's trying to raise money to go to Greece to be in the SO games there.He wasn't his cheerful self today...his mom is back in the hospital with heart troubled. I managed to get a smile out of him before I had to leave. Hadn't been to CB in while...wanted to go by and see Gordon today...wonderful how God moves us.

Dinner: Double cheese burger at Wendy's ....Diet coke. Lot on my mind ....I'll eat better tomorrow.

2 comments:

Anonymous said...: Looks like you're on the right path with your diet. Just a matter of time before you're completely fit.; February 10, 2009 at 10:27 PM
Anonymous said...: Wishing you luck on your journey to good health and weight control. It is not easy - hang in there - lots of us are on the same journey.; February 11, 2009 at 5:18 PM

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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