lets start this out right.
ok, ive decided that its time to get on the ball with this. i had a pretty good run of weight loss this past summer, and then it just stopped... i guess i feel like i need to know that people are really checking in on me... maybe it will also help me think twice before taking a second helping, or grabbing a snack i dont need. ive gained back a couple pounds since then, and i stopped losing a good 15 pounds or so from my goal. so, my intention here is to keep a log of my daily weight, food and fluid intake, activities (if any), possibly even a hunger journal. ill probably occasionally talk about things ive done that i feel helped with my weight loss, tricks that i like, etc.
for example, i just read about the hunger scale, and thinking i might consider giving it a go. but not yet. gotta start small... just this for now. lets see... what are some other things i try to do every day...
i try to eat 5 times a day - 3 small meals, 1 medium, and 1 big meal. i often end up with a 6th though. i meticulously keep track of calories (including liquids... even coffee!!! yes, coffee has calories... not many, but theyre there!) using a free website: http://www.fitday.com, which also helps keep track of all sorts of other stuff... i recommend it. pretty much all daily data i provide here for myself will come directly from there.
i get up ultra early in the morning (4:30 am or so), so usually small meal 1 is either before i leave for work (before 5:30 am) or shortly after arriving at work (6-7:30 am). this usually consists of cereal or oatmeal or the like. small meal 2 usually is around 9:30 am. this is usually oatmeal (if i didnt eat it for small meal 1), or fruit of some sort, or a granola bar, or the like. i usually eat my medium meal around 11:30 am (lunch). another small meal around 2 pm, and then my big meal is dinner, usually around 6. i try to avoid eating much after that, but sometimes thats difficult...
my small meals tend to be <200 calories each, my medium meal i try to keep <400. that means that optimally, by the time i leave work, with just dinner left to go, ive eaten <1000 calories. since ive been trying to eat <2000 calories, that leaves some wiggle room for how big dinner is.
now the tough thing for me right now is that i want to cut down to more like <1800 calories a day. since i have a bit more control over what i eat while at work, i think i am going to try to cut the extra 200 calories there, if i can. this may prove difficult. i am thinking that this is the route im going to go:
meal 1: <200 calories
meal 2: <150 calories
meal 3: <300 calories
meal 4: <150 calories
this will be difficult! consider: a large banana, a large apple, a fruit-on-the-bottom yogurt each alone would cover the <150 calories meal. not a lot of food... but it really should be enough to satisfy for a couple hours. anyway, i plan to keep closer track of meal 5 as well, and i may find that i am eating much less than 1000 calories after leaving work. i may readjust those numbers then.
i also keep close track of my fiber intake. i make sure i get around 30g each day (this is the recommended amount for a mid-20's male). most of this comes from food, but i also take metamucil-type caplets as well. i did research and found that a single dose of 5 capsules only provides 2.5g of fiber... this dosage can be taken 3 times a day (and i usually do), but is only a quarter of the total amount needed each day. so if you give it a whirl... dont think that youre getting enough just using fiber supplements!
another thing that i habitually try to do is drink between 65 and 80 oz. of water (and i mean WATER... not other drinks... plain old unflavored water) every day. i have a water bottle that holds 20 oz water, and i try to make sure i drink and refill it three times every day while at work. i try to drink another after i get home from work, but for some reason, i find that i pay much less attention to thirst while at home. something to work on.
i also take a vitamin every day. i use a generic version of one-a-day "weightsmart" vitamins (the walmart version, if i remember right, is only like $7 a bottle or something, and it lasts quite a while).
using pretty much that stuff helped me go from around 214 in mid-june of 06 down to 189 in mid-november of 06. very cool! now i just need to keep going to hit my next goal of 170... so, without further ado...
STATS:
note - goals are listed in the top of the side bar
weight: 192.6
vitamin? yes
water intake: 80 oz.
fiber intake: 34g
meal 1: Quaker Weight Control Oatmeal - cinnamon, one packet w/ water; 16 oz. coffee; 5 fiber capsules w/ water. Total Calories: 178
meal 2: Dannon Fruit-on-the-bottom Yogurt - raspberry. Total Calories: 150
meal 3: Taco Pie (leftovers from dinner last night... YUMM, but OUCH @ 699 cals/serving...), 5 fiber capsules w/ water. Total Calories: 708
meal 4: Large Granny Smith apple, mug of tea. Total Calories: 127
meal 5: Two all beef hot dogs in wheat buns w/ mustard and dill pickle spears, 1.5 cups mixed veggies (broccoli, cauliflower, carrots), another dill pickle spear, 5 fiber capsules w/ water. Total Calories: 720
meal 6: havent eaten anything yet...
TOTAL CALORIES FOR THE DAY: 1883
so i pushed past my limit, but thats ok... not by far. lets see if i can keep this up.
<0>
for example, i just read about the hunger scale, and thinking i might consider giving it a go. but not yet. gotta start small... just this for now. lets see... what are some other things i try to do every day...
i try to eat 5 times a day - 3 small meals, 1 medium, and 1 big meal. i often end up with a 6th though. i meticulously keep track of calories (including liquids... even coffee!!! yes, coffee has calories... not many, but theyre there!) using a free website: http://www.fitday.com, which also helps keep track of all sorts of other stuff... i recommend it. pretty much all daily data i provide here for myself will come directly from there.
i get up ultra early in the morning (4:30 am or so), so usually small meal 1 is either before i leave for work (before 5:30 am) or shortly after arriving at work (6-7:30 am). this usually consists of cereal or oatmeal or the like. small meal 2 usually is around 9:30 am. this is usually oatmeal (if i didnt eat it for small meal 1), or fruit of some sort, or a granola bar, or the like. i usually eat my medium meal around 11:30 am (lunch). another small meal around 2 pm, and then my big meal is dinner, usually around 6. i try to avoid eating much after that, but sometimes thats difficult...
my small meals tend to be <200 calories each, my medium meal i try to keep <400. that means that optimally, by the time i leave work, with just dinner left to go, ive eaten <1000 calories. since ive been trying to eat <2000 calories, that leaves some wiggle room for how big dinner is.
now the tough thing for me right now is that i want to cut down to more like <1800 calories a day. since i have a bit more control over what i eat while at work, i think i am going to try to cut the extra 200 calories there, if i can. this may prove difficult. i am thinking that this is the route im going to go:
meal 1: <200 calories
meal 2: <150 calories
meal 3: <300 calories
meal 4: <150 calories
this will be difficult! consider: a large banana, a large apple, a fruit-on-the-bottom yogurt each alone would cover the <150 calories meal. not a lot of food... but it really should be enough to satisfy for a couple hours. anyway, i plan to keep closer track of meal 5 as well, and i may find that i am eating much less than 1000 calories after leaving work. i may readjust those numbers then.
i also keep close track of my fiber intake. i make sure i get around 30g each day (this is the recommended amount for a mid-20's male). most of this comes from food, but i also take metamucil-type caplets as well. i did research and found that a single dose of 5 capsules only provides 2.5g of fiber... this dosage can be taken 3 times a day (and i usually do), but is only a quarter of the total amount needed each day. so if you give it a whirl... dont think that youre getting enough just using fiber supplements!
another thing that i habitually try to do is drink between 65 and 80 oz. of water (and i mean WATER... not other drinks... plain old unflavored water) every day. i have a water bottle that holds 20 oz water, and i try to make sure i drink and refill it three times every day while at work. i try to drink another after i get home from work, but for some reason, i find that i pay much less attention to thirst while at home. something to work on.
i also take a vitamin every day. i use a generic version of one-a-day "weightsmart" vitamins (the walmart version, if i remember right, is only like $7 a bottle or something, and it lasts quite a while).
using pretty much that stuff helped me go from around 214 in mid-june of 06 down to 189 in mid-november of 06. very cool! now i just need to keep going to hit my next goal of 170... so, without further ado...
STATS:
note - goals are listed in the top of the side bar
weight: 192.6
vitamin? yes
water intake: 80 oz.
fiber intake: 34g
meal 1: Quaker Weight Control Oatmeal - cinnamon, one packet w/ water; 16 oz. coffee; 5 fiber capsules w/ water. Total Calories: 178
meal 2: Dannon Fruit-on-the-bottom Yogurt - raspberry. Total Calories: 150
meal 3: Taco Pie (leftovers from dinner last night... YUMM, but OUCH @ 699 cals/serving...), 5 fiber capsules w/ water. Total Calories: 708
meal 4: Large Granny Smith apple, mug of tea. Total Calories: 127
meal 5: Two all beef hot dogs in wheat buns w/ mustard and dill pickle spears, 1.5 cups mixed veggies (broccoli, cauliflower, carrots), another dill pickle spear, 5 fiber capsules w/ water. Total Calories: 720
meal 6: havent eaten anything yet...
TOTAL CALORIES FOR THE DAY: 1883
so i pushed past my limit, but thats ok... not by far. lets see if i can keep this up.
<0>
posted by The EYE at
6:20 PM
|
1 Comments
