Diary of a Loser: Entry 3/30/09

Monday, March 30, 2009

Entry 3/30/09

Weight: 234 lbs.

Breakfast: Two fried eggs, 2 slices of whole wheat toast, and cup of coffee with creamer and sweetener. Omega 3 capsule, vitamin. I take the omega 3 and vitamin every day but don't always mention them here. See my earlier post about my blood work. I attribute a lot of the good result to the omega 3.

I haven't been doing a good job of breaking up my meals into smaller amounts, like dividing lunch in half and eating 2 hours apart. Nor have I been getting enough snacks. I will try to do better.

Lunch: Chicken BLT Salad from Wendy's with Ranch dressing. Diet coke.

Dinner: Burrito, Taco. Diet coke.

1 comment:

Phil said...: I was checking out one of your ads. The walkling poles sounds like a great idea. Would sure turn some heads in the neighborhood. I always tell my members to use their arms while doing any CV workout. I don't like to see people hold on to a treadmill for dear life while they walk or run. Pump those arms for maximun results. Later!; March 30, 2009 at 7:46 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