Thursday, February 14, 2013
Know my numbers.
Info - the last weigh in for the 5% Challenge will be April 20th.
A) How many pounds will I lose to achieve my 5% weight loss?
To calculate my 5%:
168.5 X .05 = 8.4 pounds
Current Weight: 168.5 pounds
Target Weight: 160.1 pounds
By When: April 20th, 2013
B) Please update your data in Start/my Goals & Progress Section.
C) Please update your Calories to Burn This Week (Exercise Plan)
Goal to eat 1340-1690 calories per day
Goal to burn 1730 calories per week
Goal to go from 168 to 160 by 04/20/2013
If I lose one pound a week, I'll lose my 8 pounds for a 5% weight loss.
So by burning 1730 calories a week, and eating between 1340 - 1690 calories a day, I will lose 8 pounds in 8 weeks.
I did a little research looking at historical data on my SP REPORTS page.
Using the differential report I have found that I am most successful if I eat 1500 calories a day while burning 250 calories.
I looked at how I burn my calories...
If I go 30 minutes on the arc trainer at the gym I burn 250-300 calories.
I can do this going to the gym at lunch.
Once or twice a week I play tennis. If I play at least an hour I can burn 250 calories. On the weekends I can do any number of things to burn 250 calories. Maybe taking the dogs for a walk around the neighborhood.
I've also looked at days where I ate around 1500 calories to see what I had that enabled me to stick to my goal.
Here's how the calories consumed broke down:
Breakfast: 300 calories
Mid-morning snack: 100 calories
Lunch: 400 calories
Mid afternoon/late afternoon snack (usually around 5pm): 100 calories
Dinner: 500 calories
evening snack or buffer for another meal: 100 calories
Total of 1500 calories
I will work to track (since I'm not doing so) my calories in and out and will check on it daily to see that I maintain a negative differential of 500 calories to hit my weekly goal of losing one pound.
Very dooooo able!!