7:15am
Hi All,
It's Friday morning and that means another chance to make all the right choices today. We can do this!!!
10:20am:
Had doctors appointment at 8:30am and needed to grab something on the go. I hit a drive thru and picked up a sausage McMuffin with egg. It had 18 grams of protein even though the english muffin is made with all the white stuff. I'm still counting the calories (300) and plan to get in my workout tonight. After all ....isn't that what it's all about....Balance? learning to balance good and not so great choices. I'm not going to beat myself up about that yummy breakfast concoction....but I'm not going to eat one every day either. :O) Also...I didn't buy the "meal". No deep fried potato patty or sugary orange juice either. I just got the sandwich and a coffee. I'll call that a win.
9:46pm:
Ah....it was my last day in the office before I go on vacation for a week. Busy, busy, busy, which was good. No time to eat, means no time to eat poorly! :O) I got home and went to dinner with my "boys". I had grilled chicken with BBQ sauce, cole slaw and fried okra. (the okra was a total splurge but sooo worth it.) .....and yes, I live in the south!! We got home around 8:30 and while all I wanted to do was plop on the couch and turn on the tube....I handed my son to my husband to feed, put on my workout cloths....(not a pretty sight......YET) and headed to the gym in my basement where I powered my way through my 1 hour on the treadmill. It took all I had to get on the dang thing, but when the walk was over, I was really glad I did it. I feel better and it allowed me to stay within my daily calories for today. Day 18.....Successful. How did you all do?
Friday, July 10, 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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1 comment:
Woo Hoo! So great you did the late night workout. It is so hard to do, so easy to pass up after a long day. Congratulations! Way to take care of you.
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