The Diary ;-)

thanx

Thanx margaret i feel great even though my weight is up agen lol. but still in the 150s. hehe. CAn't wit to start excerciseing. if i dont excercise for a wyl i get really lethargic.

Thanx gymchica I an't wait till my birthday. i hope to have reached my goal then! can't wait till this year is ova aswell. i know its not gonna take long. i'm already a third of the way thru and ive got sooooo much wurk to do.

Hey pennybear. I dont count calories or protein or anything. i just like to eat healthily every 2 or 3 hours soo i dont get hungry/starve. for a start i dont have a clue how to count calories. i cant seem to get into the habit of it. does it seem really low to you. i'm rubbish at caories. any advice on what i cud do? dat wud be much appreciated thanx.

;-)

x
 
Hi Angel

It is quite normal for weight to wiggle about a bit when you weigh every day. The important thing is that you weigh at the same time each day (often first thing in the morning after a trip to the toilet), and you know that it is the general trend that you are looking for.

It is great that it is still in the 150s.

If you look in my diary you will see that I eat quite a lot of food each day.

The rule of whether you are getting enough protein is that you should have at least half your weight in pounds in grams of protein. That means that if someone weighs about 160 lbs they should eat 80g protein a day.

A lot of packets and tins have on them how much protein they have in them. I labelled up in my diary how much protein there was in most of my food last week as part of a challenge that I am in.

As a general idea a few examples follow

150g cooked ham 32g protein
3 weetabix (190 cal), sweetener (4 calories), 350 ml skimmed milk (123 cal) = 317 calories. 17.3g protein
pork loin steak, tin of baked beans ===27.3g+17.6g prot
1 handful honey Shreddies ===2.9g prot
1 glass orange juice ===1g prot

A lot of packets and tins have how many calories are in them.

You can also look up calories and protein on the internet.

A lot of people swear by accounts with fitday.com for logging all their calories / nutrients.

Calories can be useful for people to check whether they are eating at the right level to lose weight. If you eat too few calories your body will think that there is a famine and go into starvation mode where it doesnt burn your fat because it thinks you will starve to death. If you eat too many calories you will either put on weight or keep the same weight.

You want to basically eat plenty calories so there is no question of you starving and so that you get all your nutrients but a small enough number that allows you to lose the surplus weight and get down to the weight that you would like to have.

To work out how many calories you need you can check the following websites





So you could combine the two resulting numbers to get your maint level for the amount of walking you are currently doing. Reduce by 500 calories a day to give you a weight reduction situation and you get how many calories to have in your diet.

Take care
Love
Margaret
 

using that i need about 1600 cals a day with the level of excercise i'm doin. i'll try to keep around that mark. just need to get into the habit of calculating how many in whatever i eat.

thanx

x
 
:Angel_anim:

I find that I often eat the same sort of things - so you can kind of work it out once and see if it looks balanced and about right. Then it is pretty easy if you eat similar stuff the next day - you just need to worry about the difference.

I actually do not calculate it on a day to day basis - but I do eat a very repetitive diet so that keeps it pretty much on target.

The important thing is to make sure that you have a lot of healthy foods. Dont starve yourself all day and then eat the main of your calories in chocolate when you see that you have plenty left.

Take care
Love
Margaret
 

yeah thanx.

ill try and calculate for one day. ive just realised that before i used to eat chocolate and snacks all day especially on busy studying days. now im not so im not eating much. i need to keep handful of snacks with me like ure shreddies and dat way ill b eating something and wont starve. i forget to eat sumtimes lol! so now im going to get something to eat.

x
 
I can never be bothered to weigh things.

What I did with shreddies is work out how many calories / protein in a handful by weighing a handful once and calculating.

Then when I have a handful I have a good idea what I am having and dont have to weigh again

a little bowl of grapes makes another great snack.
 
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Omega said:
I can never be bothered to weigh things.

What I did with shreddies is work out how many calories / protein in a bag handful by weighing a handful once and calculating.

Then when I have a handful I have a good idea what I am having and dont have to weigh again

a little bowl of grapes makes another great snack.
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yes i think im gonna have to do that.maybe in the hols when i have more time.

ive been infront of this laptop tryin 2 work all day. ive done most of it but thers still alot left. plus im teaching next week so that means 6:00 waking up and getting home late. i should get a lot of walking dun in skool though. running around the kids. v shall c. thats how i lost my first 10lb from 175 to around 165 (during teahcing) amazing!!

i need to buy more fruit aswell. i luv fruit just haven't been able to visit the shops. cant wait 4 the hols to really start working hard!!

;-)

x
 
Day 11

time to update the good od diary again. been doing work on this laptop all day so haven't had any excercise all day. will do better in the week seeing as i will b teaching and walking around all day.

anyway heres the food and excercise diary.

DAY 11 - 9 dec 07

2 brown toast
1 banana
1 apple
1 tangerine
1 small bowl nut mix
1 and 1/2 litre water
2 and 1/2 cups green tea

no excercise.

i know i haven't eaten much. i haven't had time for 1 thing and also don't feel hungry. i think because have been sitting infront of the computer all day. will do better tomorrow because i always do get hungry in the teachin week. lol

will update tonight if i have the time

otherwise have a good day and u'll hear from me tomorrow.

;-)

x
 
Omega gave some good advice. I was mainly worried about your protein intake since not getting enough can cause all sorts of problems. If you enter your food regularly for 2-3 days with fitday.com you'll notice that you probably eat a lot of the same things and then entering them in takes no time at all since you can just add recent items. I maybe spend 5 min entering everything for the day.

I'm jealous that you're pretty much done with the semester. My finals start tomorrow :(.
 
thanx

pennybear09 said:
Omega gave some good advice. I was mainly worried about your protein intake since not getting enough can cause all sorts of problems. If you enter your food regularly for 2-3 days with fitday.com you'll notice that you probably eat a lot of the same things and then entering them in takes no time at all since you can just add recent items. I maybe spend 5 min entering everything for the day.

I'm jealous that you're pretty much done with the semester. My finals start tomorrow :(.
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thanx penny. i'll do that after this week because my foods gonna b all ova the place with being in skool and all that. I can't wait to finish on friday. then i'll b a third of the way thru my final year!!!! woohooo!!!

Good luck with ure finals.

;-)

x
 
DAY 11 update

so got all my wurk dun (woohooo) but it dint get cheked today. so i had all of tonigh to do it aswell. i lost sleep yesterday but atleast i got nufin 2 do today!!!!

DAY 11 - 9 dec 07 update

1 cereal bar
1 litre water

dats bout it but to be fair i only did 2000 steps all day.

;-)

x
 
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Day 12


woah!! lost weight agen!!!woohooo!had a gud aday 2day at skool. the children are amazin. anyway i'm really tyred. bad headache after that 4 hour sleep!!! cant wait to sleep tonight. i am draaiiiinnnned!!!

also got my gymball workout book today. haven't looked at it yet but the reviews on the net say it is really gud 4 beginners. can't wait to use it.

food and excercise diary

DAY 12 - 10 dec 07

1 brown toast
1 brown salad and cheese sandwitch
strawberry yoghurt (144 cals)
1 apple
2 bananas
2 tangerines
2 litres water
1 bowl nutmix
2 pieces chocolate (70 cals)
1 biscuit (50 cals)

told u i'd b eatin all day- thats wot skool dus lol!!

no deliberate excercise but been in skool all day.walking around skool and classroom plus too and from church. i think i got alot of walking in. pedometer will tell the results. will update that tomorrow!!

dats bout it. will have a bit more water before i sleep. i reaalyy do need lots of sleeep!!!

;-)

x
 
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Hi Angel

I am pleased that your weight is down. That is great news.

I suspect that you still need some more protein (I suppose it depends on how much cheese and how many nuts you actually had).

Also lots of fruit but no veg - you get good things from veg too so you do better with a wider mix.

A cardiologist that I know says that to be healthiest - the plate for your main meal should have as many colours as possible on it.

Take care
Love
Margaret
 

thanx Margeret!

it wos down for a day!! its cumin bak up now. hmm. its cus i havent wurked out in a whyl. plus i ate sooo many biscuits at school today so thats not gonna help much is it!! hmm!! i keep sayin it but i cant wait till the hols now!!!

i dunno how much proteinim gettin but i do ty to have salads wenever i can. da problem is i dont lyk vegs. im gonna hav to make a concious effort to hav sum.

thanx gymchica --- i did get bout 8 hours sleeep!!! but it dint seem lyk it. gonna sleep earli agen if i can!!!!

;-)

x
 
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Day 13

hmmm i myt aswell update the diary! weight is up agen today plus can't believe how much i ate today!!! i suppose i shud b allowed 1 day a week. seems to be a trend. jus hope it doesn't ecalate!!!

DAY 13 - 11 dec 07 (ALREADYYYY!!!!)

2 brown toast
1 brown bread sandwitch with cheese and salad
strawberry yoghurt (144 cals)
1 tangerine
1 banana
1 cereal bar
about 1000 choccy biccys (AAAARRRRRGGGGHHH!!!)
2 litres water

alot of food . well not reaalyy but a lot of calories.

no excercise

although i did about 1.75 miles yesterday walkin wys today was mor sitting and plannin so not even enuff walkin.

;-)

x
 
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what's a coccy biccys ??

And I also wanted to say I agree with Omega about getting more protein. When you are dieting it is extremely important because it helps preserve muscle mass. If you aren't getting enough you will lose a lot of muscle along with the fat making you a "skinny-fat" person. I don't know about you, but I don't think that is the look most people are going for.

Are you a vegetarian??
 
gymchica said:
what's a coccy biccys ??

And I also wanted to say I agree with Omega about getting more protein. When you are dieting it is extremely important because it helps preserve muscle mass. If you aren't getting enough you will lose a lot of muscle along with the fat making you a "skinny-fat" person. I don't know about you, but I don't think that is the look most people are going for.

Are you a vegetarian??
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haha i ment choccy biccys (chocolate biscuits).lol!! ive changed it now!! yeh i need more protein. i jus need to spend mor tym choosing wot i eat rather than going for anyfin that is healthy!!!

i aynt a vegetarian andi love meat!! agen its da laziness of preparing it dat lets me down and the ignorance of what has protein and what doesn't. i do need to sort myself out wid spending tym on choosing wot i eat and learning about foods. hopefully i will do dat as soon as i finish this week.

any advice wud be gud though.

thanx.

;-)

x
 
Well one thing that I really love are the South Beach Diet Protein Peanut Butter Cereal Bars.They are only 140 calories and each one has 10g of protein. A lot of times I'll have 2 for breakfast (280 cals, 20g protein). They are fast, easy, and fill me up. Plus they taste soooo good. I'm seriously obsessed with them. They were on sale the other day, and I bought the rest of the boxes on the shelf! They might not be the best source of protein, but I'm sure they are better than nothing.

Other quick sources of protein for me are:

Turkey/chicken sandwiches
yogurt
cottage cheese (lots of protein)
Lean Cuisine Paninis (very processed I know, but once again they are fast, easy, and have 21 g protein)
Vegetarian Chicken patties (very processed again, but I love them and they have 10-15 g protein depending on the brand)
Protein shakes

I don't really take any time preparing food either, so I understand! I usually manage to get in between 50-80g of protein a day though. They might not be the highest quality sources of protein, but for now, it works. I'm sure it's better than me not getting any protein.

One great source of protein that I love is grilled chicken (esp with BBQ sauce!!) Whenever I go out to eat, I usually get grilled chicken or a grilled chicken salad. Hopefully when I'm older, I'll start cooking more and getting higher quality protein.
 
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