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Dieting,Nutritional Therapy, Weight Reduction Plan

 

Weight Loss Diary 10

Days 29 thru 36.

Wonderful news on my weigh in on Friday March 10; my weight is down by another 2 pounds (900 grams) in just a week. That is double my target figure and it seems to get easier each week. My weight is now 188 pounds (93 kilograms). That means that the seventeen-week program that was going to shed 17 pounds (8.5 kilos)will now end in around 10 weeks.

This week the biggest plus has been that my stomach is now becoming used to smaller portions and it is easi...

weight loss, weight loss program, weight loss programme, diet, healthy eating, free weight loss

Days 29 thru 36.

Wonderful news on my weigh in on Friday March 10; my weight is down by another 2 pounds (900 grams) in just a week. That is double my target figure and it seems to get easier each week. My weight is now 188 pounds (93 kilograms). That means that the seventeen-week program that was going to shed 17 pounds (8.5 kilos)will now end in around 10 weeks.

This week the biggest plus has been that my stomach is now becoming used to smaller portions and it is easier than ever to accept smaller servings. This may seem a long way off for some that are following the program; just trust me for now, this will happen for you too in the very near future.

Serving sizes are the cause of most instances of overweight and were I asked for a single specific goal for all overweight people it would be to slowly reduce the size of servings. Get your daily calorie intake down to 3000 or less. – An adult body requires 2000 calories each day to function properly, three thousand a day is still considered high by more than half the population of the world.

The best part of this program is reclaiming my aerobic physical fitness. In the past five weeks I have witnessed the return of my leg muscles, my stamina levels have increased and finally my lungs are responding to the extra (deep-breathing) exercise they receive. I am now able to take a deep breath over the count of 8, hold it for the count of 12, and exhale over the count of 8. This is 35% better than it was at the start. (The counts I refer to above are slow counts, each figure taking at least one-second.) In fact I now enjoy stepping out up the final hill of my morning walk to lose my breath because each time I lose my breath my lungs are being exercised and my heart is pumping solidly.

Note: As I said in the first article of this diary, and repeat in the exercise program – “Never start a physical exercise program until you have discussed it with your doctor, just in case you have health problems that preclude this type of exercise.”

Over the weekend I didn’t eat any chocolate or cake. But today I look forward to a serving of chocolate cake. - Honestly, I’d never stick to a weight loss program if I had to give up anything that I like to eat.

This article is copyright © David McCarthy 2006.

 

Weight Loss Diary 11

From March 11 thru 17

Back to reality this week with the shock news that my weight did not go down enough to report; probably no more than a few ounces (around 50 grams). Hence I’m sad to report that my weight still stands at 188 pounds (93 kilos). I guess I became a little too complacent after the better than expected results of the previous few weeks. This raises the big question of who, or what, is to blame?

As I live by the rule that I am responsible for all that go...

weight loss diary, weight loss, weight control, diet, healthy eating

From March 11 thru 17

Back to reality this week with the shock news that my weight did not go down enough to report; probably no more than a few ounces (around 50 grams). Hence I’m sad to report that my weight still stands at 188 pounds (93 kilos). I guess I became a little too complacent after the better than expected results of the previous few weeks. This raises the big question of who, or what, is to blame?

As I live by the rule that I am responsible for all that goes wrong, as well as all that goes right, in my life then it stands to reason that I am to blame. Because I am to blame for a poor week then I know that it is within my power to turn that around in the coming week. That’s the great thing about accepting responsibility – you can always turn things around. People that avoid responsibility rarely turn things around.

So what happened to the positive momentum? Without using this as an excuse I have suffered a slight cold for the past week and have not been exercising at the rate I have become used to. Exercise has been a major part of my calorie burn-off routine. This has been offset slightly by the fact that whilst feeling unwell I haven’t eaten as much either. Probably this explains why my weight has remained the same rather than increasing; my calorie intake has been lower and I guess I reached the perfect balance of weight neutrality this week. That’s fine when my weight is where I want it to be but right now I still need to lose 8 pounds (3.9 kilos) to reach my target weight.

In this coming week I will not attempt to lose more than my target 1 pound (450 grams) because when you start playing catch up it throws the entire routine and places you under greater pressure. Psychologically it is better to accept that I did not reach my target last week and move on.

This week nothing will change, my target is one pound, my exercise sessions will still be three per week and I will still strive to put more aerobic action into my normal day.

This article is copyright © David McCarthy 2006.

 

Weight Loss Diary 12

From 18 thru 24 March.

After last week’s set back in my weight loss program this week is great because at my Friday weigh-in I was down to 186 pounds (92 Kilograms) and my waist belt is up one extra notch. Now that has sounded alarm bells because it is the final notch on the belt and I hate making extra holes.

This puts the weight loss program right back on track to achieve a weight of 180 pounds (89 kilos) that was the original target. I did set 17 weeks as the target ...

weight loss, weight loss program, weight loss diary, diet, calories, exercise

From 18 thru 24 March.

After last week’s set back in my weight loss program this week is great because at my Friday weigh-in I was down to 186 pounds (92 Kilograms) and my waist belt is up one extra notch. Now that has sounded alarm bells because it is the final notch on the belt and I hate making extra holes.

This puts the weight loss program right back on track to achieve a weight of 180 pounds (89 kilos) that was the original target. I did set 17 weeks as the target period but will beat that deadline by around 4 weeks or more at the rate I’m losing weight.

The focus during the past week has been to increase my level of exercise – not by having longer or more vigorous exercise sessions but by being more conscious of doing those little extra things that we all pretend that we don’t have time to do. Like choosing stairs rather than an escalator when the option is available, becoming really serious about questioning whether I need to use the car to do a chore and just getting off my butt and taking a walk after dinner.

One instance that I recall this week was when I promised my wife to bring a carton of milk back when I walked down to buy my morning paper. The sports page was so interesting I totally forgot to buy the milk and arrived back home without milk. - Now I wear the pants in my house with her permission so I immediately turned around and made for the car to return to the village. Then I thought of my promise to increase exercise, so I slipped the car keys into my pocket and walked back to the village. Needless to state I felt proud of myself for pocketing the car keys and remembering my exercise pledge. Maybe that extra trip to the village was worth half a pound in weight loss?

It doesn’t matter whether the exercise helped me lose weight or not, it certainly helped make this old body a little fitter and that is equally as important as losing weight. What’s the point in losing weight if your body remains too unfit to enjoy the benefits of weighing less?

As your body becomes fitter during the process of following this system you should never stop reminding yourself that this extra fitness will be the major factor in keeping the weight off. Because you are fit you will want to be more active and activity burns calories.

This article is copyright © David McCarthy 2006.




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