Tuesday, July 07, 2009
Today I was asked what my typical day's food plan is like and what I do for exercise. So I thought, maybe this will help others too.
10 Bing cherries
6 oz. Peaches
1 Cup Cantaloupe
6 oz. Strawberries
1 Cup Cottage Cheese 1%
4 oz. Dannon Light & Fit
1.25 pounds fresh cucumbers (munched throughout the day)
2 Tbl Cool Whip
1/2 Cup Cherry Vanilla ice cream
1/2 Cup Cheerios
2.67 oz. Lean Ground Beef
1.34 oz. Breakfast Sausage
1-1/2 Cup Mixed Vegetables
1 oz. Vermicelli
6 oz fresh Tomato
2 Cup Cantaloupe
Finished my day at 1809 Calories, 245 Carbs, 45 Fat, 122 Protein, 1872 Sodium
I try to eat my fruits in the morning with cottage cheese and yogurt. 3-4 oz of fruit equals a portion and the number of portions is up to you. A large apple can be 2-4 portions.
Lunch is protein with veggies. When I was trying to lose the bulk of my weight I also limited the amount of protein to the minimums. Now I am trying to max it out.
Dinner can be cereal with ice cream, added nuts if I still need fats. Or like today, I chose protein and veggies again.
For exercise I walk daily with my neighbor and we are now averaging 5.5 miles every morning, 311 calories burned on average. I try to do some Strength Training 3X week. And I am still using my Walk Away The Pounds videos!
This is pretty much what I have followed for the past 15.5 months with great success. When I was into more weight loss I kept my calories around 1550 and burned about 700 calories on the average day.
I hope this will help someone with their own program.