Okay, it's Tuesday. You know what that means.......weigh day. I got on the scale today and it was actually DOWN from last week. (Don't ask me how, but who am I to question the wisdom of the weight loss Gods!!) 1.4 loss this week. I'll take it. That puts me at 7.4 pounds lost in 5 weeks. Not stellar results, but according to my doctor, these are results that could actually last.
During my visit with her today, she mentioned that she was doing a lot of weight loss research lately and the consensus seems to be that your body will not keep off a weight loss of 2 pounds or more a week. Physiologically impossible. So 1 or 1.5 a week should really be our target if the goal is to lose it and then keep it off forever!!!
I get it, but that just means it will take longer to lose. Longer to lose, longer it will stay gone. Must commit that to memory. I'm on the right path, just turns out it's a meandering path and not the autobahn!!!!
Tuesday, July 28, 2009
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THE WEIGHT LOSS PLAN
Here is the plan if you would like to follow along:
1. figure out how many calories a day you should be consuming
in order to lose weight. (7 calories x your current weight)
This is the net amount per day you should be eating.
Net amount = calories eaten minus calories burned
through excercise.
Example: 2200 calories eaten minus 450 calories burned on
treadmill= 1750 net calories.
2. Try to eliminate or drastically reduce the "white foods" you
eat. White bread, rice, pasta, flour, sugar or anything made
with these ingrediants.
3. Work out 1 hour a day, 7 days a week. No excuses.
(This does NOT have to be done all at one time.)
4. Keep Track of your calorie intake and your exercise and
weigh in only once a week.
That's it. It's just that simple and just that hard all at the same time!! Good luck to us all.
Also- if you would like a template of the Excel spreadsheet calorie and food log that I use, Just send me an email at WeighLessLiveMore@yahoo.com and I will be happy to send that to you.
1. figure out how many calories a day you should be consuming
in order to lose weight. (7 calories x your current weight)
This is the net amount per day you should be eating.
Net amount = calories eaten minus calories burned
through excercise.
Example: 2200 calories eaten minus 450 calories burned on
treadmill= 1750 net calories.
2. Try to eliminate or drastically reduce the "white foods" you
eat. White bread, rice, pasta, flour, sugar or anything made
with these ingrediants.
3. Work out 1 hour a day, 7 days a week. No excuses.
(This does NOT have to be done all at one time.)
4. Keep Track of your calorie intake and your exercise and
weigh in only once a week.
That's it. It's just that simple and just that hard all at the same time!! Good luck to us all.
Also- if you would like a template of the Excel spreadsheet calorie and food log that I use, Just send me an email at WeighLessLiveMore@yahoo.com and I will be happy to send that to you.
Coupon Kitchen
A Tasty treat made with this weeks coupon finds:
This week I had a dollar off of Duncan Hines Cake Mix. Last week I had a dollar off of Cool Whip. I bought both.
The cake was on sales for 1.66, so I paid .66
The Cool Whip was on sale for 1.25, so I paid .25
I purchased the Duncan Hines Spice cake mix (It had fewer calories) and instead of making a cake, I made cupcakes. The box said it made 12 servings (based on the cake) at 270 calories per serving, so I did the math. 270 x the 12 servings per box = 3240 for the whole cake. I made 24 cupcakes. 3240 /24= 135 calories per cupcake.
When we're ready to have one I "ice" the top with the cool whip for a cool 10 extra calories. I get a great tasting cupcake treat for only 145 calories! I think kids would love these and not really miss the heavier icing version. :O)
This week I had a dollar off of Duncan Hines Cake Mix. Last week I had a dollar off of Cool Whip. I bought both.
The cake was on sales for 1.66, so I paid .66
The Cool Whip was on sale for 1.25, so I paid .25
I purchased the Duncan Hines Spice cake mix (It had fewer calories) and instead of making a cake, I made cupcakes. The box said it made 12 servings (based on the cake) at 270 calories per serving, so I did the math. 270 x the 12 servings per box = 3240 for the whole cake. I made 24 cupcakes. 3240 /24= 135 calories per cupcake.
When we're ready to have one I "ice" the top with the cool whip for a cool 10 extra calories. I get a great tasting cupcake treat for only 145 calories! I think kids would love these and not really miss the heavier icing version. :O)
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