Week 3 Calorie Deficit

Wednesday, July 03, 2013

Date: July 3
Goal Weight: 181
Actual weight:183.2
Previous week: 185.2
Change: -2.0

Again this week I didn’t exercise as I continued to rest my back. I also ate more carbs than normal (pop corn for a snack, more fruits and some rice and gluten free crackers.) I was getting tired of jonesing for carbs and want to ensure that I didn’t frustrate myself to the point where I then binged. ( I think I was also a little tired of the diet and watching each calorie) I think my body works best without the heavy carb load but my mind still desired the quick fuel carbs bring. High levels of protein allowed me to continue to keep my calories within range although I exceeded the 1250 mark on most days. I find it hard to stick within range when I ate carbs. I also started to use more greens by using a green smoothie as one of my snacks or as part of my breakfast. I really like the taste and at least this way I am sure that I am getting some greens in my diet. I vary the greens but so far my favourite is lettuce greens, closely seconded by spinach. Not a lover of kale and not sure I like the parsley blends.
I also cheated this week as I didn’t log my food on spark people for the week. I did put them in a book but I have found that logging on spark made me more accountable and as I log my full day’s meal in the morning it forced me to stick to my plan.

My plans for Week 4 include a return to logging my food on spark and the use of strength training as my main exercise with 30 – 40 mins of cardio three time a week minimum. I will also take the stairs exclusively at work and do 25 squats a day in the office as part of my exercise at work goal.

Foodwise...I have signed up for the green smoothie challenge at www.simplegreensmoothies.com but admit to not following their recipes fully. I use what I have on hand and what is cheapest and I like. For instance I love pineapples but they don’t love me so while I may risk a small piece I am not willing to chance it in my drink. Also I do not like any melon or papaya in drink. I am a purist when it comes to these fruits as I believe they digest best when not combined with anything. Also some of the suggested combinations, while lovely, can be high in calories and carbs and so I adjust to meet my needs at that point in time. All in all I think the Green Smoothie is an excellent way to get more greens in my diet and for people with kids it is a great way to sneak some veg in their diets.

My favourite drink is follows:

1-2 cups (loosely packed) spinach (8 -21 cal)
½ banana (45-60 cal depending on the size of banana, I use smaller bananas)
10 oz almond milk vanilla unsweetened (38 cal)
1 teasp flax seed (17 cal)
2-3 strawberries (optional and depends on size frozen instead of ice) 20 cal
½ scoop of vanilla protein powder (65 cal)

(Usually about 200 cal) for about 16 oz drink

For a lower cal version I use
1 small banana (90 cal)
½ orange (peeled) (25 cal)
2 oz Passion fruit pulp (16 cal)
1-2 cups (loosely packed) spinach (8 -21 cal)
16 oz water

(total of 150 cal for about 20-22 0z drink)

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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.