SweetMe's Journal, 30 October 2010

I went to the gym this morning and did 1 hour of cardio (bike, rowing machine and treadmill) and 1 hour of strength training exercises.

Some tips:
1. chew sugar free gum when I want something to eat but I'm not really hungry
2. walk for at least 5 minutes for every 2 hours I'm awake
3. drink lots of water; I add a packet of squincher to my bottled water which is sugar free, but adds some flavor
4. weigh myself every day, right after getting up, not wearing anything. If I gain weight or don't lose at all in a three-day period, ramp up the exercise and eat fewer calories.
5. a digital scale is very useful; there's a difference between 179.9 pounds and 179.1 pounds
6. keep a daily exercise and food journal; this is important if I want to do #4
7. always take the stairs instead of the elevator
8. spend at least 20 minutes of my lunch hour walking and climbing stairs
9. a food scale is helpful to measure quantities of meat and fruit
10. if I want a dessert eat a small piece of dark chocolate with 1/4 of an orange OR have a cup of tea with Splenda and a small amount of milk along with a slice of whole wheat toast with a small amount of spreadable butter, with Splenda and cinnamon sprinkled on it

179.0 lb Lost so far: 56.0 lb.    Still to go: 52.0 lb.    Diet followed 100%.

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1122 kcal

Fat: 54.63g | Prot: 56.61g | Carb: 103.37g.   Breakfast: egg, orange marmalade, butter, 2% milk, whole wheat bread. Lunch: saltines, Sardines in Oil (Canned). Dinner: butter, corn bread, green beans, carrots, beef gravy, mashed potatoes, pot roast. Snacks/Other: raspberries, almonds. more...

2988 kcal

Activities & Exercise: Weight Training (moderate) - 1 hour, Housework - 30 minutes, Desk Work - 4 hours, Driving - 40 minutes, Bicycling (slow) - 11/mph - 10 minutes, Sleeping - 7 hours, Resting - 9 hours and 50 minutes, Conditioning exercise (health club) - 15 minutes, Walking (exercise) - 3.5/mph - 35 minutes. more...