Diary of a Loser: November 2012

Sunday, November 11, 2012

Entry 3/3/2013

Weight:

218

Exercise:

none

Meals:

Breakfast: 2 olive oil fried eggs, coffee with cream and splenda
Lunch: BBQ Brisket, Boston Baked Beans, 1 pulled pork and cheese nacho
Dinner: Sardines, mixed vegatables, 8 oz. skim milk (Sardines are rich in Omega 3)
Snack: bowl of Raisin Bran w/skim milk

Got up to 224 last week. I'm sure that was due to overeating and water retention from too much sodium. My resistance for the last few months is around 215. Rededicating myself to get to 210 by the end of March

Saturday, November 3, 2012

How many Calories do you need per day?

Mifflin Equation:

For men: BMR (REE) = 5 + 10(wt) + 6.25 (ht) – 5 (age)
For women: BMR (REE) = -161 + 10 (wt) + 6.25 (ht) – 5 (age)
wt = weight in lbs ht= height in inches

assumptions

resting,i.e. ambient temperature variations should be minimal
emotional disturbance must be minimal

To lose 1 pound a week you must take in 3500 fewer calories than you expend (500/day)
To lose 2 pounds a week you must take in 7000 fewer calories than you expend (1000/day)

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