Diary of a Loser: Meals

Friday, October 3, 2008

Meals 10/3/2008

Brealfast: 2 eggs fried in olive oil; slice of whole grain toast with Smart Balance spread; Coffee with creamer, Splenda and cocoa. Usual 2 oz. Resvinatrol and 2 oz. of red wine. Cocoa is a good source of flavanoid an antioxidant. Revinatrol is supposedly equivalent to 126 glasses of red wine ( fine with me if it were only equivalant to 1 glass). Research has been mounting about the benefits of a little alcohol each day.

Snacks: Grapefruit half, 1/8 apple slice.

Lunch: 6 oz. salmon fried in olive oil, 1/2 cup Stir fried veggies, 8 oz. non fat milk.

Dinner: Sandwich- 3 oz. turkey on two slices of whole grain bread with teaspoon of mayonnaise. 2 oz. of cheddar cheese. Diet soda.

Snack: 1 oz cheddar cheese
Binged out on pringles. I usually don't buy empty calorie snacks like pringles. My wife bought these. I didn't exercise today, I was a little down after talking to my mom (she's 90 ) and it was late. Exercise takes the edge off the physogological factors that lead to binging. Everyone is
responsible for their own actions but having bad choice food in the house is a bad idea. When you start craving a certain food and its readily available, you are less likely to resist the temptation to eat it. If you can, have only healthy food in the house.

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