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

Remember the Atkins diet? It was all the rage from the 70s through the early 90s. To this day, there are many folks who still try it, and–if you’re reading this–more people who want to give it a try. Now, if you want to participate in this particular diet plan, there are some precise details you’ll have to know; one of which is the Atkins diet food list.

What makes the Atkins diet unique is: it is highly restrictive in the initial phase. After only two weeks, however, the allowed foods list starts to increase. And, even though it can be difficult to stick with, there’s a plethora of people that swear it is worth the effort.

In the beginning, the Atkins diet food list is quite confining. In fact, you’ll be limited to a few different kinds of meat and a small number of vegetables. This initiation stage has hardly any carbohydrates allowed. This is intended to shift your metabolism into a new way of utilizing calories. The thinking behind this is: your body “decides” it is required to burn its stored fat. For some, it is uncomfortable at first, but you should begin to feel healthier after a few days. Also, some folks have reported amazement at how much they’ve lost at the end of the first week.

Don’t worry though, you are allowed to introduce some–limited–carbohydrates after exactly two weeks. You should still avoid complex carbs, such as bread, potatoes and pasta. At this phase of the Atkins diet your weight loss will start to slow down a little; this is normal. Your body’s metabolism will now be used to a better way of burning your food.

You’ll still have to limit your carbs, and if you do so, you should be losing weight weekly (weighing yourself daily is not recommended, as daily fluctuations can lead to letdown). Unfortunately for many, it’s almost impossible to maintain this diet because of their affinity for bread–pizza, sandwiches, etc. Many favorite foods are not allowed, and not included on the Atkins diet food list.

It is important to remember that when going on the Atkins plan, there are some things as crucial–or more–to your success than just the food list:

• prepare reasonably sized meal portions
• and, reduce your amount of fat intake.

There is a popular myth, that while on the Atkins diet, you can consume as much as–and anything–you want as long as you’re not eating carbohydrates. This is simply not the case.

One final note: you should definitely consult with your doctor before you begin this diet if you’ve had any history of a heart condition or cholesterol problem. Although this ‘low carb’ diet can be effective in getting your weight down, prolonged high protein/low carb diets can cause potassium–your muscles need it–loss, which is hard on the heart.

Actually, today represents 52 weeks (1 yr) of the trials and tribulations that have tested my ability to lose weight…and keep it off. So, there must be 6 weeks where I didn’t (or couldn’t) post; a hard drive crash accounted for some of that, and probably forgetfulness, the rest.

Starting next week, the title will change to Al’s Weight Loss Plan and will start–appropriately–with week 9. That is, 9 weeks of reporting so far, for 2010. So, in fact, the data of the last 8 weeks will be included in the new ‘format’, for a complete–accurate–picture of my weight loss success (or failure) for the entire year (of 2010).

You see, in 2009, I started this weight loss journey on February, 25, and although this report reflects (almost) an entire year of data on losing weight; it’s not a calendar year. Which is why I’m changing to the new format (next week).

So, on with the business at hand. Here’s what I’ve learned in one whole year of trying, and succeeding, in losing weight:

1. Count your calories and food types consumed. It’s the only way to ’see’ where improvement can be made, and consistency can be achieved. Put it in a spreadsheet; it’s easier than you might think.

2. Count your exercise times. It’s the only way of knowing how effective–are you getting enough?–your exercise regime is in losing weight fast, medium or slowly. As you can see by the numbers (below), I went over my target cals of 1600/day, but…managed to put in 47 (average) minutes per day of quality exercise–for a weekly weight loss of 5.2 lbs!

3. Create a chart of your weight loss from the above mentioned data. You’ll see when your sliding–back up–on your weight. Here’s mine for the ‘year’. Notice the struggle I had in about mid-stride, so to speak (green is weight loss; red is gain):

4. Persevere. That’s where all this data comes in handy; seeing improvement inspires you to go on. Seeing failure should push you to try harder.

I’ve lost 19.8 lbs. It may have taken me a year, but I’ve only just begun; I’m healthier, happier, and getting more so all the time. It is a struggle–but one worth enduring.

What’s your story? Do you want to lose weight? What are your goals? I’d love to hear about it; leave a comment, or, better yet, become a member and contribute your story(ies) about successes or failures in your “dieting life”.

Without further ado, here they are…

This week’s (1 yr anniversary) numbers:

• Average calories: 2298/day
• Average exercise: 47 mins/day
• Last week’s weight: 274.6 (lbs)
• Today’s weight: 269.4
• Weekly weight loss: 5.2
• Total weight loss: 19.8 — 52 weeks: 3-4-09 to 2-24-10

and, an interesting number…

• Average weekly weight loss: 0.38 or ~ 0.4 lbs