Today is day 29 of the best of my life. It's also Tuesday....weigh in day. Today marked my 4th weigh in. I gained 1.6 pounds, making my one month total weight loss 6 pounds even.
Now....while I could EASILY get completely discouraged by this slow progress, I'm going to CHOOSE not to. Instead I'm going to focus on the wins.
I worked out 24 of the 29 days!! Walking a minimum of 3 miles per work out. that means I've walked at least 72 miles in the last month.....and I'm still breathing!!!! It didn't kill me after all. :O)
I'm making better food choices every day. Not perfect, but better.
My blood pressure is the best it's been (without medications) EVER! That's huge all by itself.
And the reality of my weight loss is this....6 pounds in one month equals an average weight loss of 1.5 pounds per week. While not stellar, it is sustainable. Isn't that what they say is a "healthy weight loss"?? YES. And that's what this whole journey is about.....getting and staying healthy. I guess I'm on my way. :O)
Tuesday, July 21, 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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