Diary of a Loser: Entry: 3/19/09

Thursday, March 19, 2009

Entry: 3/19/09

Weight: Forgot to weigh this morning. Must start eating more "brain" food.

Breakfast: Two tbsp. of peanut butter on two slices of whole wheat toast. Cup of coffe, with creamer and sweetener

Lunch: Ate at Hutchins Barbecue in "Historic Downtown Mckinney". Had 10 ounces of pulled pork. I'm guessing. NO I didn't ask the man to weigh it. I bet you can't find a scale in a GOOD barbecue restaurants. Also had green beans, and barbecue beans. One cup of barbecue sauce (350 calories). It's in the sauce! All the good stuff has the calories. Without the sauce this would have been a good choice. The sauce makes it not even a "Better Bad Choice" but a bad choice for a meal.

Dinner: Schlotzki's small original sandwich and diet coke. Too many carbs but I was craving it.

Snack: 4 walnuts.

Yesterday I attributed my lower than normal cholesterol results to omega 3. While I don't "diet", if you pay attention to what I eat, you'll notice there is not a lot of carbohydrates. Low carbohydrates forces your body to use fat for energy. To do that your body has to have the right chemical make up to convert that fat. That is another reason for my lower cholesterol. I've discussed these chemicals in earlier post.

1 comment:

Phil said...: Just to let you know my good news, I got the results back from blood work and everything was fine. I attribute some of my good fortune to reading your blog daily. I do try to keep the carbs down like you say in your blog today but man do I love those Cheez-Its. I am off to the Y for a work out (forty minutes on the AMT and 9 strength machines and some stretching)and then stay for a few more hours coaching others. Might as well get me a cot and spend the night. Later!; March 20, 2009 at 9:17 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