Reality T.V. Weight Loss: Part 3-
There are proven steps that can be taken for long-term healthy weight loss:
1. Weight Training: People who keep weight off and maintain a healthy weight reduce their sedentary activities and stoke their metabolism with regular weight training.
2. Tracking Calories *: You can do this by using a food and exercise diary or a calorie tracking app or internet application.
*Tracking calories is considered more controversial, but I find that it helped me remain focused and educates me about food weight, portion control, and nutritional value.
3. Clean Eating: Plan your meals over the week and make as many as you can from your own kitchen to control the ingredients and calorie/nutrition totals.
4. Weigh and measure foods/
5. Track your weight or body measurements to measure progress. You can check once a month or every 6 months…
Avoid excuses and hold strongly to a positive attitude and belief. You’re doing this for you. If you make an excuse about why you can’t walk or strength train, who are you foolin? Who’s the biggest loser then?
Friday 9/17 Workout:
Biking on the street- 13.25 miles, 67 minutes
Friday 9/17 Food Diary:
Breakfast-
Organic steel cut oatmeal (150 cal)
1/4 cup blackberries, blueberries (28 cal)
A.M. Snack-
protein shake with 1 banana (220 cal)
Lunch-
4 oz.Orange Roughy (90 cal)
Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup thawed organic edamame, fat free Caesar dressing (82 cal)
P.M. Snack-
lowfat, low sugar,whole wheat toast, with 2 slices yellow tomato (90 cal)
1/2 cup baby carrots (35 cal)
Dinner-
5oz chicken, white meat, grilled on grill (250 cal)
1/2 cup whole wheat pasta (160 cal)
8 asparagus spears, 2 button mushrooms( 40 cal)
Dessert:
3/4 cup blackberries, 1 greek 0% yogurt, 1/2 cup high protein cereal (190 cal)
TOTAL CALORIES- 1305
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