Quick Diet HowTo Community

6/30/10

Okay, I’ve reached the halfway point in my weight loss diet (and exercise) plan this year! And apparently, I can still lose weight even at over 2000 calories per day.

Although, I can see room for improvement. How about you? How much exercise do you get? You see, even though this site only has “diet” in the name, you must exercise to lose weight fast.

How much exercise do you need? Well, for continued weight loss, you’ll need to get an average of 45 minutes per day–that is, about 285 exercise calories burned…per day. You will obviously burn more than that per day–the above number refers to actual exercise activities such as, walking (258 cals/hour), cycling (fast pace ~ 544 cals/hr), etc…

So, today’s lesson is: keep up with your calorie counting, but don’t forget to get enough exercise for continued weight loss.

See you next week…

This week’s so-so numbers:

• Average calories: 2186/day
• Avg exercise: 29 mins/day
• Avg “cals burned”: 163/day
• Last week’s weight: 261.6 lbs
• Today’s weight: 259.8
• Weekly weight loss: 1.8
• Weight loss 2010: 14.2
• Avg wkly weight loss: 0.6
• Total weight loss: 29.4

P. S. If you have any questions about the numbers above, or anything at all, email us at: www.quickdiethowto.com/email-us.html

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