Aray's Weight lost blog: June 2010

6 comments Saturday, June 12, 2010

hey sorry guys I've pretty much fell off the wagon and have gotten stressed out over stuff and kinda fell back into old habits and haven't been keeping up with a exercise regimen or eating the best i can i am going to get back into it and do it right !!

Posted byAraymp

at6:51 PM

6 comments

LHAS week 4

5 comments Wednesday, June 2, 2010

been a fun week gained 1 pound really need to get more motivated and do more working out and eat right

Posted byAraymp

at8:19 PM

5 comments

Lifestyle change notes (from my sister)

Healthy daily calorie target (to lose weight) FOR MEN
351-375 lbs = 2500 calories
326-350 lbs = 2400 calories
301-325 lbs = 2300 calories
276-300 lbs = 2200 calories
251-275 lbs = 2100 calories
226-250 lbs = 2000 calories
201-225 lbs = 1900 calories
200-175 lbs = 1800 calories
***An adult male should never consume less than 1800 calories per day

Weigh in weekly.

Weekly losses can fluctuate, and you may start with larger losses (3-4 lb) BUT you need to count on a slow and steady loss of btwn .5 to 2 lbs per week. This means, you need to expect a 200 lb weight loss goal to take 100 weeks. There are 52 weeks per year. So by this time next year you can expect to be at 275 and steadily rolling.

The important things are to:
(1)stay healthy
(2)keep moving
(3)stay hydrated [try to get 100 oz of plain water daily]

Sodas have sugar and sugar=calories.

Choose whole grain breads over processed snacks such as donuts.
Choose high protein items to up your energy levels: eggs, PB , beans, fish, meats
Choose high fiber items to keep you feeling full longer: whole grain breads, oats, fruits & vegetables

Apples are a great substitute for caffeine! They give you the initial energy burst without the drop off later. Also try a glass of chocolate milk as a recovery drink after a workout! The balance of sugars and proteins and nutrients is perfect to replenish what you have lost through sweating!

You need to target 2500 calories daily.

This means, ideally, five 500 calorie meals. I am told you are a creature of the night. You should go on a walk when you wake up and a walk before you go to bed, 10-15 minutes each. If you don't want to go outside, march in place in the living room!!!!

All things can be consumed in moderation. Calculate the calories before hand and adjust your portion accordingly! You can get Mom to tell you the ingredients if she bakes things, maybe Lisa can teach her to enter it into calorie count so everyone in the house can see the calories per portion?

Remember not to mistake thirst or boredom for hunger! Sodas, fruit juices, and milk do not count as hydrating beverages! They count as calories!!!

Aray's Weight lost blog

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Lifestyle change notes (from my sister)