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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

Al’s Weight Loss Plan - Week 14

What do cinnamon rolls have to do with weight loss? Well, not much…except this: you really don’t have to eat tree bark and rabbit food to lose weight fast. Simply count your calories and get sufficient exercise. Here’s how:

Keep track of your calories and exercise each day in a spreadsheet and find your “sweet spot” with the calories–that result in 1-2 pounds of weight loss per week. Mine is 1600-2000 average daily cals. Also, your exercise should average out to 45-90 minutes, or over 200 “exercise calories burned” per day–this was discussed in last week’s “How Pizza and Beer is Saving My Life: Al’s Weight Loss Plan - Week 13.”

Oh yeah, about those cinnamon rolls; I had an average of 300 calories per day of mocha coffee and cinnamon rolls this week…and still managed to lose 1.2 lbs. Pizza, beer, cinnamon rolls, mochas, whatever; my point is this: if you limit your food intake and commit to regular exercise, you will lose weight.

This week’s lesson learned: Of course, good food is better, but don’t worry too much about a pastry and flavored coffee. As long as you’re aware of, and put a limit on, your average daily calories, you can succeed in your weight loss plan.

Stay tuned next week to see if eating better food will result in more rapid weight loss. Happy dieting…

This week’s tasty numbers:

• Average calories: 2212/day
• Average exercise: 46 mins/day
• Average exercise cals burned: 209/day
• Last week’s weight: 262.8 lbs
• Today’s weight: 261.6
• Weekly weight loss: 1.2
• Weight loss 2010: 12.4
• Average weekly weight loss: 1.0
• Total weight loss: 27.6

Okay, perhaps that’s a bit of a stretch…however, I do have some interesting observations to share this week. By the way, this is “Al’s Weight Loss Plan - Week 13″ — if you’ve been following along. I thought a catchy (and relevant) title would get your attention–this is important.

Here’s the beef, or should I say, pepperoni?: I lost another 1.6 lbs this week, for a total of 26.4 since I started my weight loss diet and exercise plan. Here’s how I did it (you can do it too): 2170 calories in pizza, 4895 in beer, and the rest; relatively good food. That’s an average of 1009 calories per day of pizza and beer!

Yes, really. Here’s this week’s pound-shedding revelation: exercise counts too. Keep track of your workout numbers in a spreadsheet, or by hand…whatever; just do it. Then, strive for roughly 280 exercise “burn” calories per day.

A brief explanation: let’s say you like walking. For a 150 lb person, this will burn 258 cals/hr. So, if you walk 1.1 hours, you’ll burn ~284 calories. There are a myriad sources on the Web for finding your favorite exercise burn numbers–one is, the Activity Database at caloriecount.about.com.

This week’s lesson learned: even of you go slightly over your target calories for the week, getting sufficient exercise will save your diet, and perhaps eventually, your life; you will lose weight. Of course, try to get back to your target calories next week.

Happy dieting.

This week’s active numbers:

• Average calories: 2396/day
• Average exercise: 49 mins/day
• Average exercise cals burned: 222/day
• Last week’s weight: 264.4 lbs
• Today’s weight: 262.8
• Weekly weight loss: 1.6
• Weight loss 2010: 11.2
• Average weekly weight loss: 0.9
• Total weight loss: 26.4

P. S. Tune in next week as I try to cut down on my beer consumption…