Lido's Diary - On My Way To The Beach!

Lose One Pound:



Results:
Below is a list of activities and the number of minutes you need to perform each to burn 3500 calories and lose one pound. These are simply listed in increasing order of time – not in order of priority or recommendation. Also, the chart is not suggesting that you conduct the activities, like running, swimming or walking, continuously for the time shown.

Keep in mind that one of the basic rules of thumb for healthy weight loss is to lose only 1-2 pounds per week. To lose one pound per week, you will do activities each day that burn an additional 500 calories per day, totaling to 3500 over 7 days. Another approach is to split the calories between exercise and food - eating 250 less and burning 250 more calories each day.

Always check with your physician before starting any new or more strenuous exercise program.

Activity Minutes to lose one pound
Running 12 mph 147
Running 10 mph 183
Running 8 mph 245
Boxing - in ring 274
Handball 274
Running 7 mph 287
Skiing - cross country 290
Elliptical trainer 290
Stationary bicycle / spinning - vigorous 290
Basketball full court 301
Rock climbing 301
Bicycling / cycling 14-16 mph 312
Step aerobics - high impact 312
Racquetball competitive 328
Rope jumping 328
Soccer competitive 328
Judo - martial arts 328
Running 6 mph 328
Swimming - vigorous 337
Football - full contact 342
Ski machine 342
Canoeing 4 mph 357
Skating - vigorous 362
Rowing machine - vigorous 378
Skiing - downhill 378
Football - touch 378
Bicycling / cycling 12-14 mph 378
Vinyasa yoga 378
Bicycling / biking - mountain 390
Running 5 mph 390
Basketball 1/2 court 403
Repelling 409
Situps / crunches - vigorous 409
Horseback riding - galloping 409
Hockey 409
Walking - up stairs 409
Calisthenics / exercise - vigorous 409
Jumping jacks - vigorous 409
Step aerobics - low impact 471
Racquetball casual 471
Stair Step Machine 471
Basketball - officiating 471
Bikram / hot yoga 471
Rowing machine - moderate 471
Aerobics - high impact 471
Soccer casual 471
Backpacking 471
Jogging 471
Stationary bicycle / spinning - moderate 471
Sledding, toboganning 480
Rearranging Furniture 500
Horseback riding - trotting 510
Pilates Advanced 520
Chop Wood 543
Tennis - singles 543
Aerobics - low impact 543
Golf - carry clubs 543
Swimming - moderate 543
Lifting weights - vigorous 543
Shovel Snow 543
Weight lifting - vigorous 543
Dancing - aerobic, ballet, modern 555
Boxing - punching bag 555
Horse grooming 555
Fencing 555
Hiking 555
Skiing - water 555
Dancing - fast ballroom 595
Garden 609
Ashtanga yoga 641
Pilates Intermediate 641
Power yoga 641
Walking 4 mph 641
Hunting 657
Cricket 657
Painting House 657
Skating - moderate 657
Softball or baseball 657
Skateboarding 657
Kayaking 657
Washing car 735
Calisthenics / exercise - moderate 735
Situps / crunches - moderate 735
Basketball - shooting baskets 735
Jumping jacks - moderate 735
Badminton 735
Mopping 735
Canoeing 2 mph 735
Walking 3 mph 757
Mowing - push 757
Volleyball - competitive 757
Showering 781
Sex - intercourse 781
Tennis - doubles 781
Paddleboat 833
Walk / run play with kids 833
Raking lawn 833
Coaching - team sports 833
Table tennis 833
Water Aerobics 833
Bicycling - leisure 833
Stretching 833
Pilates Beginner 892
Archery 961
Golf - cart 961
Snowmobiling 961
Volleyball - recreation 961
Weight lifting - general 961
Lifting weights - general 961
Playing guitar 1,041
Frisbee playing 1,086
Surfing 1,086
Bowling 1,086
Dancing - ballroom slow 1,086
Fishing 1,086
Housework 1,136
Walking 2 mph 1,190
Hatha yoga 1,190
Playing Piano 1,190
Cooking 1,249
Billiards 1,315
Brush teeth 1,315
Football - playing catch 1,315
Croquet 1,315
Horseback riding - walking 1,315
Shopping 1,388
Washing dishes 1,470
Ironing 1,470
Driving 1,562
Studying 1,785
Sex - foreplay 2,272
Standing 2,777
Reading 3,124
Talking on phone 3,124
Writing 3,124
Sitting / resting 3,124
Sleeping 3,571
 
April 8, 2009

Food eaten:
Breakfast: Banana (100 calories)
Snack: Strawberries (50 calories)
Lunch: 1/2 Bread Stick (100 calories), Cucumber Slices (10 calories), Cheese slice (100 calories)
Snack: Orange Slices (35 calories)
Dinner: 12" sandwich (560 calories)

Water: 1 litre
Exercise: 30 minute jog (-250 calories)

Total Calories Eaten: 965 calories
Total Calories Burned*: 250 calories

* Calories burned from exercise, not including everyday activities such as showering, sleeping, ect.

Total Net Calories: 705 calories


Today, I have earned 21 points!
 
April 9, 2009

Food eaten:
Breakfast: 2 fried eggs (180 calories), 1 glass of apple juice (100 calories), 1 rolled up bagel (180 calories)
Snack: 14 grapes (50 calories)
Lunch: Country Berry Apple Sauce (50 calories), 1 cookie (60 calories)
Snack: Breadsticks and Cheese (100 calories)
Snack: Fudgesicle (180 calories)
Dinner: 3 slices of pizza :( (260 x 3 calories)

Water: 1 litre
Exercise: 30 minute bike ride (-150 calories), 1 hour walk (-200 calories)

Total Calories Eaten: 1680 calories
Total Calories Burned*: 350 calories

* Calories burned from exercise, not including everyday activities such as showering, sleeping, ect.

Total Net Calories: 1330 calories

Today, I have earned 8 points!
 
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Thoughts about April 8 and April 8, 2009

April 8 went very well. I went for a jog in the morning, and a walk in the evening. And I ate well all day. While I did eat an entire 12" sandwich for dinner, it was a healthier choice then what I usually have, as it was a lower calorie bread, and I didn't have mayonaise on it. Good for me.

April 9, started out well. I ate well all day, even though I did have a rather large breakfast. When I went biking, I went with some friends, and we stopped at the 7-11 but I made a concious choice to chose the lowest calorie thing I could find. Good for me! Disaster struck when it was dinner time, and I ended up having 3 slices of pizza, but then through exercise, I was able to burn off enough calories to keep my net calorie intake lower then my BMR! Yay!

Tomorrow, I am going to walk to work, and do a 2 km swim before I start working.At the end of the day I will walk home. And because I will be at work for dinner time, which is my downfall of the day, usually - I should be able to eat healthily all day tomorrow, as well as drink a lot of water. Wish me luck!
 
Lido said:
Thanks! I really appriciate the support. I'm trying to keep it up, but it is hard!!:ack2:
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Oh I knowwwwww, Ive only been at this for a few days and tears have been shed. Even now I am struggeling as I type this, its so hard, it is, but we just gotta keep picturing our goals and our dreams, and we have to decide for once and for all what is more important to us the life we live now (or lived hehe ) or our goals and dreams for ourselves in the future.

We can do thisssss...netime u need a boost dont hesitate to mssg me , im here a lot, specially bcuz im still learning things.

:driving:
 
Thanks! I definitely need the support. Sometimes though, by the time I get on here, its too late - the damage has been done, and half the pizza is gone cause I ate it.

I'm finding counting calories is working for me - there's a lot of things that I didn't know how high in calories they are. Like cookies. 2 cookies from subway is as many calories and more as my 6" sandwich. What's up with that?

I'm on here a lot too - mostly because I am always on the computer - so never hesitate to message me too! The more support we can find the better!

This week, has only been about 50/50 for me for good days and bad days. There's so much I want to be able to do - that losing weight will let me do, but getting there seems so far away sometimess...
 
If you've ever baked cookies from scratch, you know why they are so bad for you: loads of butter, sugar, and flour. Throw in chocolate chips or macadamia nuts, and you've got some highly-concentrated calories!

It sounds like you're doing fairly well. When you struggle, it always seems to be pizza, though. :) Maybe limit yourself to 1 or 2 pieces, period. End of story, non-negotiable. You still get to eat pizza, but it's a reasonable amount and doesn't ruin your progress. Just a suggestion. ;)

Keep it up! Guys like me have it easy... we just stop being complete gluttons and the pounds melt away for awhile. It's much harder for you, I imagine. If I could only eat 1,400 calories a day to maintain my weight, I'd have a headache all the time. :D
 
SakanaUshi said:
It sounds like you're doing fairly well. When you struggle, it always seems to be pizza, though. :) Maybe limit yourself to 1 or 2 pieces, period. End of story, non-negotiable. You still get to eat pizza, but it's a reasonable amount and doesn't ruin your progress. Just a suggestion. ;)
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Thanks! I am *trying* to do that...The first time it was 5 pieces.. I'm down to 3, so it's getting better. Much easier said now, then when everyone is chowing down around you though...


SakanaUshi said:
Keep it up! Guys like me have it easy... we just stop being complete gluttons and the pounds melt away for awhile. It's much harder for you, I imagine. If I could only eat 1,400 calories a day to maintain my weight, I'd have a headache all the time. :D
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It is really hard! Even if I feel like I haven't eaten anything hardly all day, it still ends up being close to 1,000 calories, so its hard to keep it much below that, if any at all. I'm a little confused as to how that BMR thing really is, and what it means, because 1,400 seems really low. Most other things that I've read seem to say that a regular diet should be about 2000 to 2500 calories a day, so why is mine so much lower. I know I'm short, but that shouldn't make that much of a difference... or does it?
 
Well, for starters... how old are you? That can affect things. With your height, weight, age, and activity level, it's pretty easy to calculate how much you would need to eat to maintain your weight.

I just entered 4'11, 139lb, and seated all day... oh, and 25 years old, cuz I don't know how young you are. ;)

It says you need 1,828 calories a day to maintain your weight. If you're active and work out, that number goes up. So, if you're eating 1400 calories a day, you should be able to lose about a pound a week. If you exercise enough to burn 500 calories a day, you would lose two pounds a week.

If you're 18 years old, 1828 becomes 1877.
 
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I'm 17 - but that still seems like my number is too low!

Thanks for calculating that for me. Every place I look seems to give me a different answer.
 
Breakfast: 2 eggs (180 calories), 2 slices of bacon (90 calories), 4 slices of toast (130 calories)
Snack: 20 strawberries (80 calories)
Lunch: 6" sandwich (360 calories)
Dinner: 2.5 pieces of French Toast (375 calories)

Water: 2 litres
Exercise: 30 walk (-100 calories)

Total Calories Eaten: 1215
Total Calories Burned*: 100 calories

* Calories burned from exercise, not including everyday activities such as showering, sleeping, ect.

Total Net Calories: 1115 calories

Today, I have earned 15 points!
 
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Thoughts about April 10, 2009

I thought today went ok. I had a huge breakfast, and it would have been good to not have eaten so much carbohydrates today, but all in all it was a good day. And it was gorgeous outside. Yay!
 
So, I am going to forget the last 2 days - Easter has not been good to me.

I did go for an hour long bike ride yesterday, and swam 2 km today, as well as a 30 minute walk today.

I will resume this tomorrow.
 
I think it is cute how your journal is about your way to the beach
I've been so eager to finally wear a proper bathing suit without hiding so.. you are not alone in this!
keep up the good work!
 
Hello Lido...looks like you are working hard!! We can only do our best!

I hope you're well.

How has the jogging been for you?

Take Care
 
Well.. this week ahasn't gone well. I haven't had much opportunity to exercise, and my eating hasn't been as good either. I haven't counted calories, or been particularily concerned about what I have been eating. I've skipped breakfast a few days too, which I realize isn't smart.

I plan to get back on track tomorrow.. wish me luck - I really need it .
 
Amiba said:
I think it is cute how your journal is about your way to the beach
I've been so eager to finally wear a proper bathing suit without hiding so.. you are not alone in this!
keep up the good work!
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Lido means "Beach" in Italian ;)
 
Lido said:
Well.. this week ahasn't gone well. I haven't had much opportunity to exercise, and my eating hasn't been as good either. I haven't counted calories, or been particularily concerned about what I have been eating. I've skipped breakfast a few days too, which I realize isn't smart.

I plan to get back on track tomorrow.. wish me luck - I really need it .
Click to expand...

Well like they always say tomorrow is a new day (so start fresh!), and I realize today was your tomorrow and new day:jump:...How did it go today?

I am sure that just being conscious of our actions even if we don't always hit the mark, helps keep us on track.
:seeya:
 
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