Diary of a Loser: Entry 8/4/2011

Friday, August 5, 2011

Entry 8/4/2011

Sorry I've been off line for the past few months.

My weight today was 215 lbs. I've now lost 30 lbs. since we started the "Lard Off" contest at the office.

I reached a stubborn plateau about a month and half ago at 220-218. Appears that I've finally broke through about a week ago. It's amazing to me how the human body remembers these plateaus. This is the low point I reached last year and two years before that. Previously when I reached these, I would get discouraged after 2-3 weeks and start binging more often. Once the binging became more frequent I started gaining. Then food would begin to be the "medicine" to relieve the disappointment of gaining and other life problems. This time however I became more resolute. Partly because of the weight loss contest but mostly because of the significant health improvements I've experienced.

You might ask why were the health improvements not sufficient motivation in previous weight loss attempts. The difference is that I was not at the plateau as long then as I have been this time. Before I was at the plateau about 2-3 weeks. This time its been about 2 1/2 months. More time to recognize the changes.

In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. This means that in order to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially will maintain your weight loss, but it won't lead to more weight loss.

(incomplete post. out of time. try to finish later in day)

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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