Diary of a Loser: September 2013

Monday, September 9, 2013

Entry: 9/8/2013

Weight: 200.8 lbs Down 17 lbs since 3/3/2013

Exercise: Weight Lifting. Upper body workout 1 hour. 9 minutes aerobics.

Breakfast: White toast/olive oil Can't Believe It's Butter/teaspoon local honey, 2 egg whites, 1 cup of coffee.

Lunch: Turkey sandwich (white bread) with tomato, mayonnaise, and mustard. One cup skim milk with teaspoon of whey protein.

Snack: 1 1/2 oz. walnuts

Dinner: Baked chicken breast/Mexican cheese blend/ hot sauce. 2 cups steamed broccoli. One cup skim milk with teaspoon of whey protein.

Ninety-eight percent of losing weight is motivation and 2 percent knowing what to do. Find something that will motivate you and the battle is over!

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