Diary of a Loser: Entry 1/30/2012

Tuesday, January 31, 2012

Entry 1/30/2012

Weight: 224.8 Though I haven't lost weight the past week, I've lost fat. Back into weight lifting routine consistently.. Pants fitting looser in the waist and little more snug in the thighs. Muscle weighs 18% more than fat for a given volume. Remember the waist/height ratio for getting in shape?

Exercise: Ten minute warm up on Elliptical Stepper - heart-rate up to 80% of max. Upper body weight lifting for 25 minutes. Ten minute cool down to 65% heart-rate and 5 minute stretch.

Breakfast: Three egg whites, whole wheat toast (1 slice), tablespoon of salsa, 4 cherry tomatoes, 6 ounces skim milk, coffee with 3 tsp creamer and Splenda.

Snack: Ten walnut halves.

Publish Post

Lunch: 5 oz. low sodium Turkey, 1 cup raw broccoli, cauliflower and carrots. 8 oz skim milk

Snack: 10 Tamari Almonds. Too many nuts today but they are much healthier than some other snacks.

Dinner: 5 oz Salmon, 2 cups Birdseye Oriental Vegetables, 5 oz. skim milk

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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