1200 cal/day for weight-loss!
240-280lbs you will lose more than 2lbs week
160-240lbs you will lose 2lbs week
116-150lbs you will lose 1lb week
Obese is over 30 bmi
Over weight is 25-29
Normal is 18.5-24.9
To maintain 130lbs you need 1700 cal
To lose you need 500 cal less at 1200
This will give a safe bmi of 23.
Other facts:
240-280 1700-1900 to lose 2lbs week
160-240 1200-1600 to lose 2lbs week
116-150 to lose 1lb a week
There are two ways to select a calorie range to lose.
1. You can constantly adjust your calories as you lose weight so that you are losing between 2-1lb a week. You will have many plateaus and will have to constantly weigh yourself.
2. Our you can select a fixed calorie limit during weight-loss such as 1200 calories and you will lose between 1-2lbs or more a week depending on your weight.
CLM
Wednesday, December 28, 2011
Monday, December 26, 2011
My Blog in review!
I have just been reading my 2009-2010 post to my blog. I never realized I wrote 50 post in March 2010. After reading my blog so far I have made a few discoveries as to some major things that have stood in the way of my health and weight-loss journey.
June 2008 I reached my weight-loss goal of 150lbs!
Jan 2009 I gained 50lbs!
From 2009-2010 I gained 80lbs, which I have kept on for all of 2011.
During my initial weight gain I experienced the following:
1. I graduated from Under Grad and felt lost and confused with my life direction
2. I got hitched.
3. I worked a very high stress job
4. I suffered from major depression
5. I was super busy at my church
6. My grandpa became very ill and was hospitalized
7. My family had major drama
8. I became a care taker for my grandma and moved into her house
9. I was a newly wed bride facing depression, job stress, family stress and weight-gain!
During the second wave of my weight gain i dealt with the following:
1. Continuing to work a high stress job
2. Living out of two houses
3. Family drama
4. A major illness
5. The death of my grandpa
6. The loss of my undergrad degree
7. A new and fragile marriage
8. Being a care taker for my grandma
During this time of maintenance I also encountered the following struggles:
1. The death of my mother
2. Family drama
3. A fragile marriage
4. Returning to school
5. Quitting my job
6. Depression
7. Taking care of my grandmother
8. Feeling lost and confused about my faith
So when I really think about it my struggles were so much deeper than eating and exercise. I faced major like challenges and it took a toll on my mind, body and spirit. I need to be very easy on myself and understand the depth of the battles that I have had to face. Through it all I kept trying to better myself and for that I can be proud.
CLM
June 2008 I reached my weight-loss goal of 150lbs!
Jan 2009 I gained 50lbs!
From 2009-2010 I gained 80lbs, which I have kept on for all of 2011.
During my initial weight gain I experienced the following:
1. I graduated from Under Grad and felt lost and confused with my life direction
2. I got hitched.
3. I worked a very high stress job
4. I suffered from major depression
5. I was super busy at my church
6. My grandpa became very ill and was hospitalized
7. My family had major drama
8. I became a care taker for my grandma and moved into her house
9. I was a newly wed bride facing depression, job stress, family stress and weight-gain!
During the second wave of my weight gain i dealt with the following:
1. Continuing to work a high stress job
2. Living out of two houses
3. Family drama
4. A major illness
5. The death of my grandpa
6. The loss of my undergrad degree
7. A new and fragile marriage
8. Being a care taker for my grandma
During this time of maintenance I also encountered the following struggles:
1. The death of my mother
2. Family drama
3. A fragile marriage
4. Returning to school
5. Quitting my job
6. Depression
7. Taking care of my grandmother
8. Feeling lost and confused about my faith
So when I really think about it my struggles were so much deeper than eating and exercise. I faced major like challenges and it took a toll on my mind, body and spirit. I need to be very easy on myself and understand the depth of the battles that I have had to face. Through it all I kept trying to better myself and for that I can be proud.
CLM
Super Food Challenge!
Super Food Challenge: Eat the following foods often
Broccoli
String Beans
Squash
Zucchini
Spinach
Carrots
Celery
Almonds
Greek yogurt
Plain yogurt
Raspberries
Blue Berries
Salmon
Talipia
Chicken
Brown Rice
Beans
Shrimp
Bell Peppers
Cantaloupe
Apples
Oranges
Bananas
Yams
Tuna
High Fiber Cereal
Eggs
Cabbage
Greens
CLM
Broccoli
String Beans
Squash
Zucchini
Spinach
Carrots
Celery
Almonds
Greek yogurt
Plain yogurt
Raspberries
Blue Berries
Salmon
Talipia
Chicken
Brown Rice
Beans
Shrimp
Bell Peppers
Cantaloupe
Apples
Oranges
Bananas
Yams
Tuna
High Fiber Cereal
Eggs
Cabbage
Greens
CLM
Regarding my fitness Challenge!2012
Regarding my 2012 fitness Challenge:
For this year I will focus exclusively on my walking regiman. I will offically stop stressing about other forms of exercise and commit to my walking routine. I will make some allowances for extreme weather conditions. I will aim to walk first think in the morning, and I will check off my walks on a calendar. My goal will be to work up to 2hrs a day of walking.
Walking program
Level one:
week one nice and easy walk for 20 min a day.
week two will add 10 min for 30 min a day.
will maintain 30 min for 30 days.
Level two:
will walk for 1 hour a day for 6 months
Level three:
will walk for 2 hours a day for remainder of the year!
CLM
For this year I will focus exclusively on my walking regiman. I will offically stop stressing about other forms of exercise and commit to my walking routine. I will make some allowances for extreme weather conditions. I will aim to walk first think in the morning, and I will check off my walks on a calendar. My goal will be to work up to 2hrs a day of walking.
Walking program
Level one:
week one nice and easy walk for 20 min a day.
week two will add 10 min for 30 min a day.
will maintain 30 min for 30 days.
Level two:
will walk for 1 hour a day for 6 months
Level three:
will walk for 2 hours a day for remainder of the year!
CLM
2012 Health Journey Goals!
Here are my health journey goals for 2012
1. Eat the following foods often (Broccoli, string beans, squash, zucchini, spinach,carrots, celery, almonds, Greek yogurt, plain yogurt, raspberries, blue berries, salmon, talipia, chicken, brown rice, shrimp, bell peppers, c antelope, apples, oranges, bananas, yams and tuna) Aka project Super Food!
2. Water and tea only challenge ( I will officially make sure I am not sneaking, soda, juice, lemonade and other drinks in.
3. Faith goal= I will get down to 200lbs!
4. Will track daily using live strong. com
5. Two hour a day walk challenge!
CLM
1. Eat the following foods often (Broccoli, string beans, squash, zucchini, spinach,carrots, celery, almonds, Greek yogurt, plain yogurt, raspberries, blue berries, salmon, talipia, chicken, brown rice, shrimp, bell peppers, c antelope, apples, oranges, bananas, yams and tuna) Aka project Super Food!
2. Water and tea only challenge ( I will officially make sure I am not sneaking, soda, juice, lemonade and other drinks in.
3. Faith goal= I will get down to 200lbs!
4. Will track daily using live strong. com
5. Two hour a day walk challenge!
CLM
New Tricks!
I took a temporary break from my health attempts. I am still on the journey. I just found out about a new website livestrong.com very cool. I will use the my plate tracker this year. I love the way it charts what you eat. I will also make an effort to eat more healthy food.
To eat list for 2012
1. Greek yogurt
2. Plain vanilla yogurt
3. Blue berries and rasberries
4. Real high fiber cereal
5. Fresh apples
6. Fresh oranges
7. Fresh bananas
8. Beans
9. Spinach
10. Squash
11. Broccoli
12. yams
13. Brown rice
14. raw carrots
15. raw celery
16. shrimp
17. salmon
18. talipia fish
19. raw almonds
20. cantelope
Also this year I will break into weight-training.
CLM
To eat list for 2012
1. Greek yogurt
2. Plain vanilla yogurt
3. Blue berries and rasberries
4. Real high fiber cereal
5. Fresh apples
6. Fresh oranges
7. Fresh bananas
8. Beans
9. Spinach
10. Squash
11. Broccoli
12. yams
13. Brown rice
14. raw carrots
15. raw celery
16. shrimp
17. salmon
18. talipia fish
19. raw almonds
20. cantelope
Also this year I will break into weight-training.
CLM
Friday, December 16, 2011
Abstinence is the best policy for Anti-foods!
Abstinence is the best policy for Anti-foods.
First we know that our body cannot defend itself against Anti-foods. The receptors in the brain and the stomach that control fullness and hunger cannot recognize anti-foods, which is why we constantly crave and cannot stop eating Anti-foods. So we are left with methods of control that are outside of the body. We try to limit the intake of these Anti-foods by counting calories, carbs, fat grams. We try to limit the portions of these foods. We try to restrict out intake of these foods, by using smaller portions. We try to follow elaborate plans that try to balance the intake of Anti-foods with Real food. We wonder why our efforts to control these Anti-foods fall short, leaving us craving even more Anti-foods. The best solution to this problem is 2-fold.
One you must make a regular habit of eating Real foods. Your body will naturally regulate these foods and it will satisfy your nutritional needs. If your body is not having it's nutritional needs meet it will be impossible to stop eating Anti-foods.
Second you must abstain from eating Anti-foods! If you adopt a general policy to avoid eating Anti-foods over time it will become easier and easier to refrain from consuming them as your addiction will be broken over time. Know that these Anti-foods are very addictive so do not beat yourself up for your lack of ability to control this substance. Use your energy to choose real food as often as you can. Stop purchasing Anti-foods. Keep them out of the home. Keep your house stocked with Real foods and prepare Real food often so that you are not stuck eating Anti-foods. Over time you consume less and less Anti-foods, and you will have a decreased desire for these foods. The best method is simply not to include these Anti-foods as a part of your diet. If you begin to see these Anti-foods as vastly different from real foods you will easily spot them and it will be easier to choose the Real food.
Understand that Anti-foods cannot satisfy you in any way! People consume them for emotional reason such as stress or depression, thinking that these things will take away their pain, but these foods do not deliver. The instead trap you in an endless cycle of eating the addictive foods and feeling more pain and misery than before you started eating them. Feeling that would have simply passed become magnified! You would be healthier and happier if you avoided Anti-food all together!
CLM
First we know that our body cannot defend itself against Anti-foods. The receptors in the brain and the stomach that control fullness and hunger cannot recognize anti-foods, which is why we constantly crave and cannot stop eating Anti-foods. So we are left with methods of control that are outside of the body. We try to limit the intake of these Anti-foods by counting calories, carbs, fat grams. We try to limit the portions of these foods. We try to restrict out intake of these foods, by using smaller portions. We try to follow elaborate plans that try to balance the intake of Anti-foods with Real food. We wonder why our efforts to control these Anti-foods fall short, leaving us craving even more Anti-foods. The best solution to this problem is 2-fold.
One you must make a regular habit of eating Real foods. Your body will naturally regulate these foods and it will satisfy your nutritional needs. If your body is not having it's nutritional needs meet it will be impossible to stop eating Anti-foods.
Second you must abstain from eating Anti-foods! If you adopt a general policy to avoid eating Anti-foods over time it will become easier and easier to refrain from consuming them as your addiction will be broken over time. Know that these Anti-foods are very addictive so do not beat yourself up for your lack of ability to control this substance. Use your energy to choose real food as often as you can. Stop purchasing Anti-foods. Keep them out of the home. Keep your house stocked with Real foods and prepare Real food often so that you are not stuck eating Anti-foods. Over time you consume less and less Anti-foods, and you will have a decreased desire for these foods. The best method is simply not to include these Anti-foods as a part of your diet. If you begin to see these Anti-foods as vastly different from real foods you will easily spot them and it will be easier to choose the Real food.
Understand that Anti-foods cannot satisfy you in any way! People consume them for emotional reason such as stress or depression, thinking that these things will take away their pain, but these foods do not deliver. The instead trap you in an endless cycle of eating the addictive foods and feeling more pain and misery than before you started eating them. Feeling that would have simply passed become magnified! You would be healthier and happier if you avoided Anti-food all together!
CLM
The Secret to Great Health!
The secret to great health has been under my nose all along, only I never stopped to pay attention. The magic formula is so simple I just passed it by.
There are two types of foods:
There are real food and there are Anti foods.
Real foods have been called: healthy foods, healing foods, Good food, Whole food, fresh food, organic food, natural foods, Clean foods.
Anti foods have been called: junk food, processed food, empty calories, addictive food, bad food
Real foods: Bring health, life and energy to the body. The body naturally regulates these food. It is effortless to maintain a healthy weight while consuming these foods. These foods have the power to deliver fullness and health the body. It is very difficult to overeat these foods, these foods are high in nutrients and are essential to the body.
Anti-foods: These foods are highly addictive and unnatural. You cannot control how much you consume when you eat these foods. These foods make the body extremely over weight and obese. These foods destroy the body bringing illness such as cancer, stroke, heart disease, diabetes. These foods rob you of natural energy and cause stress and depression. These foods are highly processed with white flour, sugar, salt and fat.
Examples of Real food: All fresh fruit, all vegetables, lean meat, beans, brown rice, whole grain bread and pasta eaten sparingly.
Examples of Anti food: All highly processed food( crackers, cereal, chips), foods high in sugar (juice,candy, dessert)foods high in fat (cheese)
The deception of Anti-foods: Many highly processed foods are marketed as health foods today, such as energy bars, cereal bars or so called healthy baked chips or crackers. Do not be deceived by these foods. They will create an uncontrollable urge to consume these foods which will lead to obesity and disease.
Why we cannot regulate anti-foods:
Every effort has been made to try to control anti-foods in our bodies, from counting calories, carbs, points, to limited portions or following restrictive diet plans. Once these foods are consumed there is an uncontrollable impulse to consume more of these foods. These foods contain highly addictive substances that make it difficult for the body to naturally regulate intake and for us to use any other discipline method of control. It is nearly impossible to limit these foods, the best method of control is to consume real food and to abstain from anti-foods.
CLM
There are two types of foods:
There are real food and there are Anti foods.
Real foods have been called: healthy foods, healing foods, Good food, Whole food, fresh food, organic food, natural foods, Clean foods.
Anti foods have been called: junk food, processed food, empty calories, addictive food, bad food
Real foods: Bring health, life and energy to the body. The body naturally regulates these food. It is effortless to maintain a healthy weight while consuming these foods. These foods have the power to deliver fullness and health the body. It is very difficult to overeat these foods, these foods are high in nutrients and are essential to the body.
Anti-foods: These foods are highly addictive and unnatural. You cannot control how much you consume when you eat these foods. These foods make the body extremely over weight and obese. These foods destroy the body bringing illness such as cancer, stroke, heart disease, diabetes. These foods rob you of natural energy and cause stress and depression. These foods are highly processed with white flour, sugar, salt and fat.
Examples of Real food: All fresh fruit, all vegetables, lean meat, beans, brown rice, whole grain bread and pasta eaten sparingly.
Examples of Anti food: All highly processed food( crackers, cereal, chips), foods high in sugar (juice,candy, dessert)foods high in fat (cheese)
The deception of Anti-foods: Many highly processed foods are marketed as health foods today, such as energy bars, cereal bars or so called healthy baked chips or crackers. Do not be deceived by these foods. They will create an uncontrollable urge to consume these foods which will lead to obesity and disease.
Why we cannot regulate anti-foods:
Every effort has been made to try to control anti-foods in our bodies, from counting calories, carbs, points, to limited portions or following restrictive diet plans. Once these foods are consumed there is an uncontrollable impulse to consume more of these foods. These foods contain highly addictive substances that make it difficult for the body to naturally regulate intake and for us to use any other discipline method of control. It is nearly impossible to limit these foods, the best method of control is to consume real food and to abstain from anti-foods.
CLM
Monday, December 12, 2011
Current Fav Snacks!
1. Butter popcorn flavored rice cakes
2. Fresh fruit
3. Corn nuts
4. Assorted nuts
5. Pop corn
6. Pretzels
7. Turkey jerky
CLM
2. Fresh fruit
3. Corn nuts
4. Assorted nuts
5. Pop corn
6. Pretzels
7. Turkey jerky
CLM
Another key to my life style change!
Another key to eating right is by staying prepared. I have to have cooked healthy options in my fridge at all times.
CLM
CLM
Giving up the cheese stuff!
I am finally going to kick my cheese habit. No more eating cheese type foods, mac & cheese, grill cheese,pizza cheese and cheese flavored snacks. I will not even use cheese as a topping except on broccoli. Hey it needs it.
Severely cutting cheese will cause me to cut excess calories I don't need.
CLM
Severely cutting cheese will cause me to cut excess calories I don't need.
CLM
No Sweets!
I will be giving up sweets.
1. They are an excess and I need to rid myself of excess permanently in order to remove excess weight. They are not a necessary part of my diet, I will not be lacking in any nutritional needs by doing so and I can focus on eating foods that are good for me.
2. All though I enjoy sweets, I believe that I can live without them. This way I can avoid having too much excess carbs that may cause me to have diabetes later. If I am going to give up a carb I rather give up candy than bread.
3. Things I consider sweets
all candy
all desert (cakes, pies, cookies)
all cold sweets (yogurt, pudding, ice cream, sherbert, sorbet)
all sweet snacks (granola, energy bars, muffins etc)
all sweet drinks (soda, juice and other sweet drinks)
No sweet flavor snacks either.
CLM
1. They are an excess and I need to rid myself of excess permanently in order to remove excess weight. They are not a necessary part of my diet, I will not be lacking in any nutritional needs by doing so and I can focus on eating foods that are good for me.
2. All though I enjoy sweets, I believe that I can live without them. This way I can avoid having too much excess carbs that may cause me to have diabetes later. If I am going to give up a carb I rather give up candy than bread.
3. Things I consider sweets
all candy
all desert (cakes, pies, cookies)
all cold sweets (yogurt, pudding, ice cream, sherbert, sorbet)
all sweet snacks (granola, energy bars, muffins etc)
all sweet drinks (soda, juice and other sweet drinks)
No sweet flavor snacks either.
CLM
Taking Walking Serious!
From now on I will take my walking regimen serious, just like I take my daily vitamins. Walking has it's own benefits and I will no longer use it for weight-management, but for stress management.
I will take a daily walk.
CLM
I will take a daily walk.
CLM
A New Lifestyle Change!
I have decided to start a whole new approach to weight-management.
First, I am giving up the scale and the obsession with diet plans. I will no longer follow a strict plan that severely restricts what I can eat.
Second, I will focus on eating more whole foods such as fresh fruit, vegetables, whole grain, beans, brown rice and lean meats.
Third, I will limit sweets and cheese products.
Fourth, I will eat whenever I get hungry and I will eat smaller portions of food.
CLM
First, I am giving up the scale and the obsession with diet plans. I will no longer follow a strict plan that severely restricts what I can eat.
Second, I will focus on eating more whole foods such as fresh fruit, vegetables, whole grain, beans, brown rice and lean meats.
Third, I will limit sweets and cheese products.
Fourth, I will eat whenever I get hungry and I will eat smaller portions of food.
CLM
Friday, December 9, 2011
December Challenge 1/3 mark
I have just completed the 1/3 mark of my Dec Challenge. I have slipped more than a few times with the snacking. I am having a really hard time sticking to the bars and fruit-cups. I may switch over to a turkey sandwich for breakfast and lunch. I need fresher fruit without the juice. I may stick to fresh or frozen. I will listen to my body.
I am using a three day tracking method. For these 3 days my goal is to stick to 3 meals per day with no snacks. That is my main goal.
CLM
I am using a three day tracking method. For these 3 days my goal is to stick to 3 meals per day with no snacks. That is my main goal.
CLM
Thursday, December 1, 2011
December Health Challenge
No sweets, no snacks, no seconds, three meals per day.
Breakfast- Energy Bar
Lunch- Peanut Butter and Jelly Sandwich with fruit-cup
Dinner- Vegetables with Veggie Burger
Drink- water and herbal tea
Vitamins Daily
Walk Daily
Goals:
1. to fit clothes better
2. to maintain or lose weight (273lbs)
3. to maintain healthy habits for 30 days
4. to have more energy
5. to have better mobility
6. to have better flexibility
7. to feel better
CLM
Breakfast- Energy Bar
Lunch- Peanut Butter and Jelly Sandwich with fruit-cup
Dinner- Vegetables with Veggie Burger
Drink- water and herbal tea
Vitamins Daily
Walk Daily
Goals:
1. to fit clothes better
2. to maintain or lose weight (273lbs)
3. to maintain healthy habits for 30 days
4. to have more energy
5. to have better mobility
6. to have better flexibility
7. to feel better
CLM
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