Sunday, February 28, 2010
CUT & BURN
"IT'S A SIMPLE TRUTH: THE CALORIES WE SWALLOW MUST BE BURNED OR WE WILL WEAR THEM." ~TOPS' Lifestyle Guide ~ The choice is mine (Revised edition).
Many fad diets try their best to make you believe that cutting out one nutrient or overloading on another will help you lose weight. When it comes down to successful weight loss and maintenance, however, it's calories that count.
We probably hear or think about the word "calorie" multiple times a day, but what exactly is a calorie? Calories are units of energy that come from the breakdown of food in the body. Only carbohydrates, proteins, fats, and alcohol generate calories. Regardless of where they come from, the calories we consume are either used for physical energy or stored as fat.
One pound of fat equals 3,500 calories. What does this mean to you? Well, if you cut 500 clories ou of your current food intake every day, a weight loss of about one pound may be expected after seven days (one pound of fat = 3,500 calories).
If I am reading correctly, what it takes to lose a pound...500 calories so in my case if I reduce my calories by that amount it will be about 1100 to 1200 per day. I guess we all have to find that magic formula for our lifestyle and bodies.
First to do this, the assignment is to write down everything - yes, I write everything I eat or drink. (check) If I don't exercise one day , write it down why not and what I did instead. (check)
Next, once I have recorded all food and exercise for one week, it's time to analyze and see where I could make adjustments. For example, perhaps I typically have a sandwich at lunch. A simple way to cut 100 calories is to make the sandwich with one slice of bread instead of two. Or, maybe I watch TV at the end of the day. Why not spend just 10 minutes of my TV time using an exercise DVD? Take a look at the following list of ways to cut 100 calories and ways to burn 100 calories. I will use these suggestions to help me.
WAYS TO CUT 100 CALORIES.
. Leave the one Tblsp of butter off of bread.
. Make my sandwich without the slice of cheese.
. Instead of tortilla chips, try dipping fresh vegetables in salsa for a snack.
. Use only one slice of bread to make my sandwich.
. Replace my morning 12 oz skim milk latte with tea.
. Spread my toast with one Tblsp of peanut butter instead of two.
. Instead of one Tblsp of mayonnaise use mustard.
. Opt for grilled chicken over breaded or fried.
. Top my vanilla ice cream dessert with fresh strawberries or blueberries instead of chocolate syrup.
. Downsize my cereal bowl and use skim milk instead of whole milk.
. Have my salad without the croutons and cheese.
. Instead of one ounce of ptotato chips with my sandwich, choose one cup of light, vegetable soup. (low sodium)
. Skip the cream and sugar and have coffee black.
. Leave four bites on my plate.
I do excercise of 30 minutes a day and sometimes more when on the treadmill...so another option is to pump up the minutes. I know a 1 mile walk is 20 minutes and worth 100 calories...or a 25 minute leisurely bike ride at 100 calories, jog in place for 10 minutes is 100 calories, water aerobics for 20 minutes is 100 calories & DVD with LS for 3o min is 2 miles so 200 calories.
WAYS TO BURN 100 CALORIES.
Please note that these are only estimates and that they will vary depending on a number of factors including gender, weight, and intensity of activity.
. Take a 25 minute leisurely bike ride around the neighborhood.
. Vacuum and scrub floors for 25 minutes.
. Dance for 15-20 minutes.
. Complete 25 minutes of band excercises.
. Execute chair exercises for 25 minutes .
. Jog at 5 miles per hour for 10 minutes.
. Wash your car for 25-30 minutes.
. Climb up and down stairs for 15 minutes.
. Follow a step aerobics DVD for 10 minutes.
. Try water aerobics for 20 minutes.
. Water walk...for 20 minutes.
. Shoot some hoops with your family for 20 minutes.
. Perform 20 minutes of calisthenics.
So, there are my options; cut back calories or burn more calories!! Cut back to 1133, for 300 calories LESS PER DAY & do 200 more in excercise which be calories burned. This will equal a 1 pound loss... THIS IS PER WEEK. At all cost, KEEP IT FUN!!!!!
Stayed within my caloric range and studied Bible with my GD so my excercise was a spiritual one. I wore my pedometer and it said I walked ......
Drank my water....and am going to sleep on time.
Friday, February 26, 2010
My Princess TURNED SGT MIA, watching me &, keeping an eagle eye on
what I am doing/eating/excercise/cleaning/declutter.
I am sad, irritated, but determined because my efforts this week did not result in a loss. I need some fine tuning.
Time to set some new goals..my calories were in the 1500, 1400, 1300, which proves to be too high for me.
Next week I will keep them in the 1000 to 1200 calories....
Oh, and did I say water? Lots of water and than some more water. I am trying a new trick and putting lemon juice in my water.
Some treadmill & new workout DVD.
Maybe I will change it up and do some swimming.
I see the advantage of this blogging for 28 days...I can see the errors or my ways and am forced to look me in the eye and shape up. Like Spark Guy says, be my own coach, my own cheerleader, be accountable to me. I will not let this small gain get me down!!! I am FOCUSED!!!
I AM GOING ALL OUT FOR HEALTHY ME!!
Thanks for reading my Day 21 Blog!! Only seven blogs left to make 28 days.
COUNT DOWN OF 60 DAYS TO THE END OF APRIL...GOAL OF 18 POUNDS GONE.
Wednesday, February 24, 2010
Those cravings hit yesterday & today so I went to the Spark Guy.
As Mr.Chris Downie wrote in The Spark a chapter on Goals Dreams & Deadlines under Cornerstone:FOCUS (pg 18 and on) to start small and be consitent. Daily & weekly goals kept him on track and allowed him to launch immediately on to the path to his new healthy future. Completing them is supposed to give continuous satisfaction and motivaiton to fuel the journey. Keeping in mind to fit everything into my normal daily lifestyle.
Start with long term goals and two action steps:
1. A countdown of 730 days, which would motivate me
2. A "streak", a sustained positive activity that would get me started - in my case, 10 minutes of fitness every day, usually in the morning.
The important thing is to start where you are right now, and keep moving in the direction you want to go. When you take responsibility for becoming your own best friend, supporter, and coach, a whole new world of possibilities will open up for you.
I did the car thing where I returned to the garage with the same type problem that they fixed previously ... needs another part.
Healthy oatmeal/raisins/br sugar & 2% milk = breakfast
salad of romaine, peppers, carrots, dried cranberries, sliced almonds, low fat dressing = lunch
barbeque chicken wings,celery = dinner
100 calorie popcorn = snack
30 min walking inside due to the weather.
Wednesday, February 24, 2010
FOOTPRINTS IN THE SAND
One night a man had a dream.
He dreamed he was walking along the beach with the LORD.
Across the sky flashed scenes of his life.
For each scene,he noticed 2 sets of footprints
in the sand;one belonged to him and the other to the LORD.
When the last scene of his life flashed before him,
he looked back at the footprints in the sand.
He noticed that many times along the path of his
life there was only one set of footprints.
He also noticed that it happened at the very
lowest and saddest times of his life.
This really bothered him and he questioned the
LORD about it."LORD,YOU said that once I decided to
follow YOU,You'd walk with me all the way.But I have
noticed that during the most troublesome times of my life,there is only one set of footprints.
I don't understand why when I needed YOU most YOU
would leave me."
The LORD replied,"My precious,precious child,
I love you and I would never leave you.During your times of trial and suffering,when you see only one set of footprints,it was then that I carried you!"
This reminds me of the verse about the Lord Jesus looking for that one lamb and picking it up when it was lost. Oh,how He really cares for us!This is found in Luke 15:4-7
"He will never leave us nor forsake us!"Hebrews 13:5, one of my favorite verse.
Thought ~ "When we do the best that we can, we never know what miracle is wrought in our life, or in the life of another." ~ Helen Keller
That said, I did the best I could for Tuesday, February 23, 2010!!
I am studying about the Holy Spirit. He is the third person of the Trinity...and a gift to you and me sent by God the Father when Jesus ascended. Jesus said he promised to send another Counselor, Comforter, Teacher, Reminder to the desciples (those who have believed and are in obedience to God). John 14:15-31
My efforts to declutter paid off today (with much prayer) as I completed my tax preperation and filed. Praise God!!
My walking came in at my indoor walking place due to overcast with a promise of rain....30 minutes worth.
Eating a well rounded gourmet of healthy foods produced energy for the day with 8 veggies & fruits, protein in the form of turkey bacon, egg, egg whites,soy & chicken. Carbs limited to the healthy kind. 1505 Calories (over my new 1000-1399 goal).
Water drank ~ eight glasses.
Slept like a baby for 7 hours.
All in all it was a fantastic day!!! Taxes done...veggies & fruit eaten...water in...healthy excercise.
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