Diary of a Loser: Entry 3/29/09

Monday, March 30, 2009

Entry 3/29/09

Weight: 234 lbs.

Breakfast: Two fried eggs (canola oil), two slices whole wheat toast with tiny bit of strawberry preserve, and cup of coffee with creamer and sweetener

Lunch: Sardines with Franks Red Hot sauce. Hush ....hold your nose and eat them. They are high on omega 3. I was introduced to them at very young age when I would go fishing with my dad. They were delicious after being on the lake all morning.

Dinner: 8 oz white fish and cole slaw. Diet Pepsi

Exercise: Walked/jogged 2.26 miles in 36 mins 49 seconds, avg Heart Rate 119 bpm, Max HR 155 bpm. Burned approximately 280 calories. If you don't have a heart rate monitor count your pulse for 15 seconds and multiply by 4. You can count for 12 seconds and multiply by 5, 10 seconds and multiply by 6 and so forth. However the shorter the counting period the less accurate the measurement. A heart monitor is so much easier. It's hard for me to count while I'm moving. Once you get in good shape your pulse will decrease quickly as soon as you stop your exercise. A heart monitor will capture the exact rate at any point but if you stop to count you may be off a bit.

1 comment:

Phil said...: I had forgotten how much my daddy liked the sardines also. I couldn't stand them as a child but I like them now but with mustard instead of the hot stuff. Hard for me to eat anything very hot. I have the dreaded BMS (Burning Mouth Syndrome). Anyone that can come up with a cure, I will gladly pay big bucks. I have tried just about everything. Oh well, doctors say it will never kill me. Later!; March 30, 2009 at 7:39 PM

Post a Comment

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