Diary of a Loser: Entry 2/17/09

Tuesday, February 17, 2009

Entry 2/17/09

Weight: 236 lbs.

Breakfast: Two eggs fried in a little canola oil, 2 slices of dry whole wheat toast, cup of coffee with cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.

Snack: Twelve Blueberries. (very good antioxidant source)

Lunch: Baked chicken breast, steamed broccoli with teaspoon of margarine, 5 grape tomatoes, 1 slice of whole wheat bread, and 6 oz. of skim milk.

Dinner: Baked chicken thigh and leg, celery sticks, 8 grape tomatoes, and 6 oz. of skim milk.

It's important to remember that the number on the scale isn't the whole key to your fitness. Even thin people are at increased risk of heart disease if they're not active. Exercise helps improve your overall health even if you are at or near your ideal weight.

Exercise: Having said the above....I did nothing today

bacchus became my first follower today! He is a connoisseur of fine wines. Check him out on his site: The Blog Wine Cellar Watch his videos as he samples wine.

Wine in moderation is good for you. Not only does it contain antioxidants, studies are showing that a little alcohol has other health benefits.

3 comments:

Anonymous said...: Interesting diet plan, even I am suggested to make some changes to my diet. Its important as my doctor, Dr. Nilesh A. Patel, suggested that one need to make certain changes in their diet and food habits and should include exercise as an important part of their life to remain healthy and diseases free. If you have any question or want a detailed consultation regarding gastric bypass surgery, meet Dr. Patel at Texas Bariatric Specialists in Corpus Christi. Visit here http://www.empowereddoctor.com/doctor_index_6758.html; February 18, 2009 at 12:24 AM
Phil said...: I enjoy reading your blog daily. Since I am a fitness coach at the YMCA, I do appreciate your comments about the importance of exercise but you cracked me up today with this sentance:

Exercise: Having said the above....I did nothing today

Got to love your honesty and sense of humor. Keep up the good work.; February 18, 2009 at 9:23 AM
Anonymous said...: gosh, you ate really healthy yesterday. The good news is, it's a pretty day to walk (albeit windy). Keep it up, brother!; February 18, 2009 at 9:29 AM

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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