Quick Diet HowTo Community

Al’s Weight Loss Plan – Weeks 17 Through 25

6/23/10

Well, it’s been a long–and fun–nine weeks. Did you miss me? I’ve been distracted with a couple of big projects–plus many good days of windsurfing, and while not abandoning my weight loss plan, I haven’t made much progress. Although, I have lost 2 pounds during this time.

Which goes to prove: that if you count your calories and get sufficient exercise, you will not gain weight. An interesting number, is my average daily calories for the last nine weeks: 2322. So, it appears that this is–approximately–my weight maintenance number…2 lbs weight loss in nine weeks is insignificant.

So, where to from here? Get back down to your daily calorie level that results in sustained weight loss (mine is ~ 1600 cals/day). Also, commit to getting about 2000 “exercise calories burned” per week (286/day).

Then, you will lose 1-2 lbs per week–and keep it off…I have! Look at the last number below; that is the total amount of weight I’ve lost, and kept off, since I started keeping track of–and taking charge of–my calorie and exercise numbers.

This week’s numbers:

• Average calories: 2272/day
• Average exercise: 33 mins/day
• Average exercise cals burned: 163/day
• Last entry’s weight: 263.6 lbs
• Today’s weight: 261.6
• 9 week weight loss: 2
• Weight loss 2010: 12.4
• Average weekly weight loss: 0.5
• Total weight loss: 27.6