kingkeld's Journal, 04 January 2013

Good morning, buddies and friends!

So, if I wasn't please enough with an almost two kilo weight drop yesterday, what could possibly make it better?

Well, how about ANOTHER TWO KILO DROP!?!

You bet! I am down 4 kilos, 8-9 lbs in two short days. Wow.

Of course, a lot of it is water. I am fine with that. I need the water weight gone too. It's all weighing me down, and make me feel heavy.

I can literally FEEL a difference since earlier this week, it's crazy.

I now weigh less than I did December 1st. I suppose I can say the Christmas/Holiday gain is gone. Nice! Of course, I should expect a smaller gain any day now. 4 kilos off doesn't just happen.

Yesterday went amazingly well.

I abstained TOTALLY from the dreaded Thursday cake. I had none. Neither did Wife, by the way. I'm so proud of her.

I ended up consuming a little over 1000 calories, so I had plenty of room for cake, but I know that once I start I do NOT wanna stop. So I decided to not start.

I replied to a forum post yesterday, that reminded me of a good throught I used to have when I wanted to eat something bad. I think it's a good one to pull out of the bag again.

To lose one kilo of fat, we need to have a calorie deficit of 7000 calories. I think most people on FatSecret has heard this one time or another, and I find it to be true.

A 100g (standard size in Denmark) chocolate bar is about 550 calories.

So if you choose to eat a 100g chocolate bar, this equals a 70g FAT GAIN that you will have, compared to if you do not eat it.

If you skip it, you will have dropped 70g of fat MORE than if you eat it. That's worth considering, especially when we get to that point where we're happy with a 100g daily weight drop.

To me, this really puts it in perspective. Is a two minute (or less) pleasure of eating the chocolate (and hours of fighting the urge for more) really worth it? Especially with a 70g fat gain? Hell no!

...

I woke up early this morning again, at 2:40 am. Again, instead of just lying there waiting for the alarm at 4 am, I got up and exercised. I ended up doing my 15 minute workout video, and 40 minutes on the bike.

The workout video is starting to work on me. I've done it three days in a row, and even if it is very light impact, I feel a difference. The video targets large muscle groups - abs, thighs etc. - for a max calorie burn with a gentle amount of effort. It's absolutely a beginner's video. However, it gets me going, and I actually feel it working.

I already feel that my muscles would like to do more. I feel that they are "waking up". This is great - especially from a mild, 15 minute input.

...

So, today is Friday. Short day at work, and Wife and I will go shopping afterwards. I've had a light breakfast, to make room for a little lunch on the town. I have already planned what I'm having - it'll be an omelette and a huge bowl of salad. Only good stuff, and super light on dressing - a table spoon max. As soon as I am done journaling, I will enter it in my diet calender, to be ahead of things.

I like planning ahead. It makes my day so much easier. If you don't do this already, you should consider it. It's so nice to have all the main meals entered at the beginning of the day. This way I know whether I have room for a snack or treat, or what to say and do when someone offers goodies at work. Still, gotta remember that "70-grams-of-fat-per-1-bar-of-chocolate"-rule.

There is no rocking with the Peanuts today. We're still on break, but should be picking up next Friday. I really miss playing music with my bands. I'm rehearsing with Burnin' Live on Sunday. I can't wait! :)

Today, I'm thankful for:
- 4 kilos down in two days! WOW!
- Feeling lighter, feeling stronger.
- Morning coffee!
- The outlook to a great day with Wife!

Happy Friday, people! Life is good!

201.5 lb Lost so far: 140.2 lb.    Still to go: 14.1 lb.    Diet followed 100%.

Diet Calendar Entries for 04 January 2013:
1380 kcal Fat: 87.29g | Prot: 72.09g | Carb: 81.38g.   Breakfast: Egg, Rye Bread, Sliced Ham (Extra Lean). Lunch: Lettuce Salad with Assorted Vegetables, Olives, Egg Omelet, Butter, ranch dressing, Bacon (Cured, Pan-Fried, Cooked). Dinner: Broccoli, Baked or Broiled Salmon. Snacks/Other: Oranges, radishes, Rich Chocolate Ice Cream. more...
3436 kcal Activities & Exercise: Shopping - 15 minutes, Bicycling (leisurely) - <10/mph - 1 hour, Calisthenics (light, e.g. home exercise) - 15 minutes, Sitting - 15 hours and 15 minutes, Standing - 1 hour, Sleeping - 5 hours and 30 minutes, Desk Work - 15 minutes, Walking (moderate) - 3/mph - 30 minutes. more...
on diet kingkeld's own diet  

   Support   

Comments 
What a loss!!!! WOW. That's gotta pick up your spirits!! So nice when we are in our routine, groove, whatever you want to call it. KUDOS to you and the wife for passing up the cake. I'm with you ... sometimes a little bite isn't worth it because then I crave more. Have a great day Keld ... mine Thursday is just winding up here ... Friday to come! 
03 Jan 13 by member: madaboutmoose
Moose, I think that once we realize that the "a little piece won't hurt" can really trigger an avalanche, then we're much better off. I do sometimes feel that I have enough control to have a little, and get a craving out of the way, but I also feel that I am better at telling when this is NOT the case, and when I should NOT be messing with it.  
04 Jan 13 by member: kingkeld
rocking it, Keld. love the energy and the chocolate bat analogy, and the exercising at crazy hours. I can feel THAT vibe stateside.  
04 Jan 13 by member: Helewis
Good job Keld steering clear of cake! I could not find your post you get up so early! lol. I do hate the way FS sorts our posts and journals. Oh well, what can you do. I need to check out those DVD's someday. I have some chocolate leftover from christmas that keeps calling my name.  
04 Jan 13 by member: posterchild66
GREAT JOB! Rock On!! - as for the chocolate (or other type items...here's my philosophy) ONE DAY SOON you will be back down at your goal weight, and ONE DAY SOON you will again be ready to learn what you CAN eat - HOW MUCH - and HOW OFTEN - But TODAY - is not that day! Unless today you've reached your goal weight. That's not to say you will never again eat chocolate, or cake, or some of the yummies you've enjoyed in the past. But think of the learning experiences you've gained from recognizing the 'craving triggers', and seeing in action how easy it is to get derailed by the smallest of 'insignificant foods'. You've discovered the necessary requirement for portion control with these items. And as a habitual 'food tracker' - you can easily count for and plan on ... an appropriate amount - and then know that you must STOP. Otherwise, you will be right back where you are right now. We can learn from our journey - or we can repeat ourselves over and over. I am speaking from my own experience. BUT - I am so glad to hear you and wife are doing this together... and even happier to hear you got up and exercised!!! WHOOO HOOO! Keld is BACK!!! 
04 Jan 13 by member: jsfantome
Nice job on the drop and avoiding the cake! I too like to enter my food in the morning (when I'm logging) to know where I am for the day. It definitely helps me say no throughout the day! Enjoy your afternoon with the wife! 
04 Jan 13 by member: Bkeller1023
AWESOME....great job on not eating cake...:O) 
04 Jan 13 by member: BHA
Nice loss - you can't have a false loss, only a false gain - so great going!!! Thank you for the 7000 calories to lose 1kg, this now makes sense to me and explains why some months I don't lose! 
04 Jan 13 by member: triaby
You are right. One bite can trigger an avalanche.That is a great analogy. The fact that you got up at 2am and then exercised just blows my mind. I would NEVER do that in a million years! I need to change my thought process here! You are an inspiration! 
04 Jan 13 by member: Sherillynn
You always amaze me with your losses, I was super impressed with 3.5lbs in 2 days...but you take the crown 'King' Keld...lol. I feel like taking in a little of what I fancy just opens the flood gates and when the tidal wave hits there is no stopping it....just don't start, it's the only way. 
04 Jan 13 by member: Di Happy
I am jellin HARD dude... I should be so damn lucky... I know, time+effort=results. It'll come. GREAT WORK, MAN!! Keep it up, you are a one-man show of inspiration! 
04 Jan 13 by member: ZippyDani

     
 

Submit a Comment


You must  sign in to submit a comment
 

Other Related Links

Members

Other Journals for kingkeld's own diet



kingkeld's weight history


kingkeld's Recent Activity

kingkeld's Own Activity

kingkeld commented on their Journal Entry.
kingkeld replied to k8yk's post - Before and After, anyone?.
kingkeld recorded a Journal Entry.
kingkeld recorded a Journal Entry and a Weigh In at 205.3 lb.

kingkeld's Buddies

Char Gets Thin recorded a Journal Entry and a Weigh In at 170.0 lb.
Draglist commented on jmluongo's Journal Entry.
jwill77nc2 updated their Food Diary.

Other Member Diet Recent Activity

farmerblue joined group 40's with 50-100 lbs to Lose.
SMD1977 recorded a Weigh In at 171.6 lb.
daxbarney recorded a Weigh In at 232.4 lb.
mgrill supported startrekker's Journal Entry.
Char Gets Thin recorded a Journal Entry and a Weigh In at 170.0 lb.
tonyrm recorded a Journal Entry and a Weigh In at 184.4 lb.
enejorg recorded a Weigh In at 202.0 lb.
gjarboe recorded a Weigh In at 199.8 lb.