Come on let us do it-SILK CUT Diary

S

silkcut

New member
Hi all,

All these days I tried out many different things to lose weight but it will last for 2-5 days and then I end up putting on extra weight once I stop the so called silly diets and restricting all foods.

Now I understood all the flaws and I am ready for a fresh start.

My weight is 68 KG(149 pounds) and now I am planning to come down to 55 KG initially although I'll strive it for 52KG.

Now I need all of your moral support and encouragement as I do not have anyone accompanying me to do the same.

I will definitely bring down my weight at least by 2-3 kg by next week Monday.

I'll post about my daily update of what I ate and weighing myself at night.

To begin with a digital weighing machine is good while you are on this.

I'll start from tomorrow which is 24th Monday and let us see how it will go.

I'll not starve during this period rather I'll cut down few foods and drink more water.

If anyone want to have a go with me please do so and let us help each other.

Ok guys I'll post tomorrow night with all the updates.

LET US DO IT
 
24/01/2011:
Day 1

I weighed myself today morning with 149.2 lbs
1 glass of warm water mixed with lemon juice and honey

skipping for 10 mins then walking for 25 mins

Breakfast : skimmed milk with Kellogg' s honey crunch corn flakes

1 litre water before my lunch

lunch : 1 bowl papaya fruit
skimmed milk with Kellogg' s honey crunch corn flakes

Evening snack : few papaya pieces

dinner: 1 apple+1 orange+2 egg whites

by dinner time I'll complete my second litre water
 
25/1/2011

Weight : 148.7 lbs today morning

1 glass of warm water mixed with lime juice and honey in the morning

after 1 hour skimmed milk with kelloggs honey crunch flakes

papaya pieces

1 litre water by lunch time

3 pulkas without oil and salt along with side dish lentils/spinach(dal)(without oil/salt)

1 orange

2 pulkas and white rice small cup with cauliflower,carrot,green peas curry with salt,oil and spices

1 apple

2nd litre water completed

walked for 20 mins :waving:
 
Last edited:
Hi silkcut, welcome to the forum!

It looks like you're doing a good job increasing your daily water intake! Before I make any comments on the food intake, I should probably ask, at the risk of sounding silly... what is a pulka?

Also, great job on getting in some exercise! Have you just started exercising?

P.
 
I posted this on another thread, but I thought it might help get you started... It looks overwhelming at first, but it's worth it to figure out how many calories per day you should aim for:

You first need to figure out your Basal Metabolic Rate (BMR) which you can do here Fitness Tests - Fitness.com by just entering your info in the BMR tool. Write down (or remember) that number.

To determine your total daily calorie needs, multiply your BMR (the number you just figured out above) by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie Calculation = BMR x 1.9

This is how many calories your body is estimated to need each day for weight maintenance. To lose weight, you need to create a caloric deficit by either eating less, exercising more, or a combination of both.

ACSM cautions that women should never go below 1200 calories per day, and men should never drop below 1800 calories per day. Keep in mind that these numbers are VERY LOW, and in my experience with clients, is often far too low and may actually make long term weight loss more difficult.

Aim for maybe 100-200 calories per day below the number that you get from this calculation, see if that works for you over a couple of weeks, then adjust if needed.

Good luck and sorry about the very long post, let me know if you have questions! Hope this helps!

P.
 
PLBFitness said:
Hi silkcut, welcome to the forum!

It looks like you're doing a good job increasing your daily water intake! Before I make any comments on the food intake, I should probably ask, at the risk of sounding silly... what is a pulka?

Also, great job on getting in some exercise! Have you just started exercising?

P.
Click to expand...

Hey PLB,Thanks

Pulka is made of whole wheat,just a little bit of water mixed with whole wheat flour and made into a soft dough.In other way it is a tortilla but pulka is a small one and a very thin layer.

Yeah I just started exercising.The other day I downloaded aerobics by tae bo and started doing it for 5 mins although I look tired after that.I have to continue lol
 
PLBFitness said:
I posted this on another thread, but I thought it might help get you started... It looks overwhelming at first, but it's worth it to figure out how many calories per day you should aim for:

You first need to figure out your Basal Metabolic Rate (BMR) which you can do here Fitness Tests - Fitness.com by just entering your info in the BMR tool. Write down (or remember) that number.

To determine your total daily calorie needs, multiply your BMR (the number you just figured out above) by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie Calculation = BMR x 1.9

This is how many calories your body is estimated to need each day for weight maintenance. To lose weight, you need to create a caloric deficit by either eating less, exercising more, or a combination of both.

ACSM cautions that women should never go below 1200 calories per day, and men should never drop below 1800 calories per day. Keep in mind that these numbers are VERY LOW, and in my experience with clients, is often far too low and may actually make long term weight loss more difficult.

Aim for maybe 100-200 calories per day below the number that you get from this calculation, see if that works for you over a couple of weeks, then adjust if needed.

Good luck and sorry about the very long post, let me know if you have questions! Hope this helps!

P.
Click to expand...
hi this found useful for me.thanks,now i had this figure after multiplying with 1.2 which is 1728
now i have to reduce 200-300 calories which comes to 1400 appr.

again i read somewhere regarding negative calorie food and apple and most of the fruits fall into the same category.i read that by eating apple if u gain say 50 calories by the time u finish eating/digesting u will burn 60 calories.is that really true?if so is it by the time we finish eating or by the time it digests lol
 
Day 3

26/1/2011

Weight : 148.5 lbs

same routine in the morning until i changed my lunch with 1 cup rice and curries

dinner 2 pulkas and was hungry a bit so craved on some white rice extra with curries.

the rest of the time i survived only on fruits whenever i feel hungry.

completed 2 litres of water:waving:
 
Oh OK... that clears up what a pulka is... sorry I had never heard of it before!

That's awesome that you used the calorie intake calculations... it's always good to have guidelines to follow!

As far as the calories burned from eating/digesting goes... The calories burned would be during the whole digestion process and it takes up to a few hours for digestion of a particular food to be complete. I'm not sure it's worth even thinking about that... The amount of calories burned in a day from digesting food is so small compared to those burned through exercise and your resting metabolism, that I would say it's not worth your time to think about it... You would be better off doing some exercise to burn those calories! :)

Cheers,

P.
 
A question I forgot to ask you was, are you recording your calorie intake anywhere? You calculated that you should be eating approx. 1400 cals per day... do you know if you are close to that number?
 
PLBFitness said:
Oh OK... that clears up what a pulka is... sorry I had never heard of it before!

That's awesome that you used the calorie intake calculations... it's always good to have guidelines to follow!

As far as the calories burned from eating/digesting goes... The calories burned would be during the whole digestion process and it takes up to a few hours for digestion of a particular food to be complete. I'm not sure it's worth even thinking about that... The amount of calories burned in a day from digesting food is so small compared to those burned through exercise and your resting metabolism, that I would say it's not worth your time to think about it... You would be better off doing some exercise to burn those calories! :)

Cheers,

P.
Click to expand...

yeah i got to improve my physical activity.i'll soon include in my daily routine.
thanks for ur time
 
PLBFitness said:
A question I forgot to ask you was, are you recording your calorie intake anywhere? You calculated that you should be eating approx. 1400 cals per day... do you know if you are close to that number?
Click to expand...

not really as i am not sure how many calories adds up for the rice i am eating and moreover the curries.as my cook she adds up too much oil and salt in all the curries.so i am just unaware of the calories.

i just have to stop eating whatever my cook prepares.

i am thinking to have small cup of rice with low fat yogurt for few days
 
Here are a couple of good sites for tracking food & exercise:





It can be a bit of a pain at first, because you may have to measure your portions, and search for the correct foods, but it's worthwhile because you will see not only your overall calories, but it breaks it down further into the nutrients that you are getting in a day.

Hope this helps!
 
PLBFitness said:
Here are a couple of good sites for tracking food & exercise:





It can be a bit of a pain at first, because you may have to measure your portions, and search for the correct foods, but it's worthwhile because you will see not only your overall calories, but it breaks it down further into the nutrients that you are getting in a day.

Hope this helps!
Click to expand...

yeah thanks.and i will go for a body massage and take steam tomorrow.
 
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