Quick Diet HowTo Community

Welcome to the new format for my “Weight Loss Plan”. If you’ve been following “My Healthy Weight Loss Diet“, this is simply the continuation of those weekly posts–with more helpful information. Also, I’ve ‘reset’ the weight loss numbers to reflect my reductions (or weight increases) for the calendar year 2010 (that’s why it says “Week 9″).

Although, if you look at the weekly numbers (below) you’ll notice that I’ve also included the total weight loss since I started keeping track (2-25-09).

Okay, on with the business of losing weight. So, I lost 2.2 lbs this week, but it was a hard won battle. You see, I’m now keeping track of a new number: the “Average calories burned”. This week’s was 253. Now, I know what you’re thinking, and, yes, I obviously burned more than that if I lost weight. This number only reflects 5 different activities that are:

• Walk – 258 cals/hr
• Jog + Walk – 408 cals/hr
• Bicycle – 544 cals/hr
• Calisthenics – 544 cals/hr
• Windsurf – 204 cals/hr (this must be more!)

And, these numbers are for a 150 lb person. My reason for keeping track of, and calculating averages for, these numbers is purely for comparison from week to week. Here’s my point: last week I lost 5.2 lbs with a “burn number” of 244, which is lower than 253. My conclusion: you have to pay attention to the quality of the food you consume–I ate poorly this week, and as a result, had to exercise harder to lose even some weight.

The lesson for this week: if you want to lose weight fast, keep track of your calories and eat better food. Like they (constantly) say, “Eat five servings of fruits and vegetables per day.” I’m beginning to think they’re right (the NIH). I’m going to the market today to get some “fruits and vegetables.” Let’s see what next week brings–stay tuned, and…happy dieting

This week’s newly formatted numbers:

• Average calories: 2156/day
• Average exercise: 44 mins/day
• Last week’s weight: 269.4 (lbs)
• Today’s weight: 267.2
• Weekly weight loss: 2.2
• Weight loss 2010: 6.8
• Total weight loss since 2-25-09: 22
• *NEW: Average weekly weight loss 2010: 0.9
• *NEW: Average calories burned: 253