Wednesday, August 13, 2014

Weight Loss Journey: Day 1

Today was the beginning of my weight loss journey, and I would like to outline my plans for you.

First and foremost, I'd like to share my starting weight and a few photographs:

225 Pounds

You have absolutely no idea how difficult it is for me to share the second and third picture with the world. I feel very, very ashamed. However, I feel that it must be done to help myself find the motivation I need to stay on track.

As far as eating goes, I've been eating based on recommendations from Spark People's Nutritional Tracker (if you don't know what Spark People is, I suggest you check it out now--it's 100% free). I do not eat based on their meal plans. Instead, I create a daily food log for myself based on my recommended caloric, carb, fat, and protein intake. This ensures that I stay within my threshold each day.

For fitness, I intend on getting in at least 30 minutes of cardio in per day, 6 days per week. I will do strength training at least 3 days per week. Yesterday, I went out and bought an exercise bike at Walmart for $79 (with moving handlebars to provide an upper and lower body workout), so that is where I will be getting most of my cardio. I also own resistance bands, which I will be using for strength training.

Now that I've outlined my plan, I'd like to share with you my daily food log as well as what I did for fitness.

Food Log for 8/13/2014:

- Fresh Banana, Large
- Honey Nut Cheerios Cereal, 1 Cup
- Milk 2%, 1 Cup

Tuna Sandwich:
- Tuna, Canned in Water, Drained, 1/2 Can
- Bread, Wheat, 2 Slices
- Pickle Relish, 1/2 Tbsp
- Kraft Miracle Whip, 1/2 Tbsp
- Hemp Hearts, Raw, 1/2 Tbsp

Fruit Smoothie:
- Vanilla Nonfat Yogurt, 1/2 Cup
- Strawberries, 3 Large
- Spinach, Fresh, 10 Leaves

- Eggs, 2 Large
- Cheddar Cheese, 1/2 Slice
- Cayenne Pepper, 1/2 tsp

- Cottage Cheese, 2% Milkfat, 1 Cup
- Pepper, Black

The above food log puts my caloric intake around 1500 calories, my carb intake at close to 150, my fat intake around 40, and my protein intake at 90. Below, you'll see Spark People's suggestions for me:

Calories: 1600-1950 Daily
Note: This is my caloric limit with 40 minutes of cardio--it's much lower if I do not exercise.

Carbs: 135-252

Fat: 27-60

Protein: 60-136

Clearly, I've stayed within the threshold for everything except my calories. Because of this, I will likely have another snack tonight, just to get that 100 calories I need to be in my recommended caloric range.

Fitness Tracker for 8/13/2014:

- 40 Minutes Bicycling, 592 Calories Burned

Strength Training
- None Today

Tomorrow, I'll be back to share with you my updates.

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