4-2-09 137 pounds
8:00 AM Breakfast
Peanut Butter and Strawberry Preserves-topped Rice Cake
Quaker No-salt Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1-2 tbsp Polaner sugar-free strawberry preserves - 10 calories, 5 g carb, 0 g sugar
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
3 Medium Strawberries – 18 calories, 2.4 g sugar
12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
2:00 Snack
1 tbsp Maranatha No-stir organic creamy peanut butter – 95 calories, 3.5 g protein
4:00 WORKOUT
20 and 30 calorie energy drink powder mixed with water – I needed more than one for this sucker!
47 minutes/500 calories on the stepper
Chest, Back and Tri’s weight training with Dave. (Sets x Reps x Weight)
1. Incline Press - 3 x 10 x 15
2. Pec Fly – 3 x 10 x 35
3. Crunches on the Incline Bench - 2 x 25 x Body weight
4. Lat Pull Down – 3 x 10 x 55
5. Triceps Pushdown (Cables) – 3 x 10 x 25
Cool Down: 17 minutes/100 calories/1 mile treadmill @ 3.5 mph
Total: 64 minutes, 600 calories
6:50 Dinner
Grilled Chicken Breast with Broccoli and Green Beans5-oz grilled chicken breast, salt and pepper to taste – 276 calories, 42 g protein
1 cup cooked frozen broccoli – 30 calories, 4 g protein
1 cup cooked frozen green beans – 90 calories, 3 g protein
2 tbsp homemade balsamic vinaigrette – 25 calories
8:50 Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
Daily Totals: 960 Calories, 95.5 g Protein
Notes: Wow! What a day! I had a great workout and tons of water today. Tomorrow is my day off so I have to be sure to get to the gym even though I don’t have to be there! It shouldn’t be too hard since I have the video shoot on Sunday and have to practice the 40 exercises I have to do. Plus, I am getting my hair highlighted next door at 1:00, so I should make it over there. It will just be nice to not have to get there at 7:30 AM for a change!
Sleep is very important to weight loss according to a lot of experts as well as ACE. I don’t know if I get 7 hours of sleep every night, but I know that it is a good idea that everyone try to. I was going to write more, but I forgot what I was thinking!!!! My brain must be revolting against the lack of sugar and carbs, haha…
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
Thursday, April 2, 2009
Wednesday, April 1, 2009
Detox Meal Plan - Day 3
4-1-09 137 pounds – Down a total of 5 pounds
8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories
4:30 WORKOUT
20 calorie energy drink powder mixed with water
15 minutes/150 calories on the stepper
12 minutes/115 calories/1 mile on the Life Fitness elliptical crosstrainer
13 minutes/1 mile/120 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.4 mph
I have forgot to mention that the treadmill should always be at an incline of at least 4.0 in order to burn more than the standard 100 calories. I forgot to add these calories the previous days, but I don’t care, haha. I will from now on. Also, steppers and elliptical should always be at level 10 at least.
5 minute walking cool down/.25 mile/25 calories
Total: 45 minutes, 410 calories
5:15 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
6:50 PM Dinner
Grilled Salmon with Salad and Strawberries
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein 2 cups lettuce - 12 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
5 medium strawberries – 30 calories, 4 g sugar, 1 g protein
9:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1 50-calorie serving of tuna – 50 calories, 8.75 g protein
Daily Totals: 986 calories, 78.25 g protein
Notes: I am short on calories again! I realized this earlier today than the previous days so I added strawberries to my dinner for a sugar boost. People noticed that I am slimmer already, especially through my midsection and around my face (the first place I gain/lose weight). It was refreshing that other people noticed, too! I feel a lot more energetic today after my workout. I need to make a post about water and how it fits into a detox. See you tomorrow!
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories
4:30 WORKOUT
20 calorie energy drink powder mixed with water
15 minutes/150 calories on the stepper
12 minutes/115 calories/1 mile on the Life Fitness elliptical crosstrainer
13 minutes/1 mile/120 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.4 mph
I have forgot to mention that the treadmill should always be at an incline of at least 4.0 in order to burn more than the standard 100 calories. I forgot to add these calories the previous days, but I don’t care, haha. I will from now on. Also, steppers and elliptical should always be at level 10 at least.
5 minute walking cool down/.25 mile/25 calories
Total: 45 minutes, 410 calories
5:15 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
6:50 PM Dinner
Grilled Salmon with Salad and Strawberries
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein 2 cups lettuce - 12 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
5 medium strawberries – 30 calories, 4 g sugar, 1 g protein
9:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1 50-calorie serving of tuna – 50 calories, 8.75 g protein
Daily Totals: 986 calories, 78.25 g protein
Notes: I am short on calories again! I realized this earlier today than the previous days so I added strawberries to my dinner for a sugar boost. People noticed that I am slimmer already, especially through my midsection and around my face (the first place I gain/lose weight). It was refreshing that other people noticed, too! I feel a lot more energetic today after my workout. I need to make a post about water and how it fits into a detox. See you tomorrow!
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
Tuesday, March 31, 2009
Detox Meal Plan - Day 2
3-31-09 138 pounds - Down 4 pounds
Goals:
Deficit 300 at least calories through cardio exercise
Ingest 1080 to 1250 calories
8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1/2 cup raw broccoli - 15 calories
12:10 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 package Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) - 100 calories, 17.5 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories
4:15 WORKOUT
Drank 20 calorie energy drink powder mixed with water
27 minutes/250 calories on the stepper
13 minutes/1 mile/100 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.2 mph
5 minute walking cool down
Total: 45 minutes, 375 calories
5:00 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
6:50 PM Dinner
Grilled Salmon with Brocolli and Salad
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein
1/2 cup cooked broccoli - 15 calories, 2 g protein
1.5 cup lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
9:00 PM Snack Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
10 raw green beans - 15 calories, 1 g protein
Daily Totals: 973 calories, 81 g protein
Notes: still not enough calories, but once again too late in the evening to do anything about it. May eat another 100 calories of tuna at some point throughout the day tomorrow as I am feeling very tired (but not exhausted) after my workout today. I am seeing physical effects of the detox around my waist and hips but cannot find my darn measuring tape!!!! Tired for now, have to go drink some water!
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
Goals:
Deficit 300 at least calories through cardio exercise
Ingest 1080 to 1250 calories
8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1/2 cup raw broccoli - 15 calories
12:10 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 package Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) - 100 calories, 17.5 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories
4:15 WORKOUT
Drank 20 calorie energy drink powder mixed with water
27 minutes/250 calories on the stepper
13 minutes/1 mile/100 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.2 mph
5 minute walking cool down
Total: 45 minutes, 375 calories
5:00 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
6:50 PM Dinner
Grilled Salmon with Brocolli and Salad
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein
1/2 cup cooked broccoli - 15 calories, 2 g protein
1.5 cup lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
9:00 PM Snack Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
10 raw green beans - 15 calories, 1 g protein
Daily Totals: 973 calories, 81 g protein
Notes: still not enough calories, but once again too late in the evening to do anything about it. May eat another 100 calories of tuna at some point throughout the day tomorrow as I am feeling very tired (but not exhausted) after my workout today. I am seeing physical effects of the detox around my waist and hips but cannot find my darn measuring tape!!!! Tired for now, have to go drink some water!
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
Detox Meal Plan - Day 1
Before I go into detail about my detox and what I have consumed and burned off through exercise, there are a few things you should know about a detox.
1. Detox should last about 3-7 days and NO LONGER. You will be almost completely removing food groups which is only okay for detox and not for daily diet. Detox can be performed every 2-3 months for a jumpstart in weight loss.
2. You can eat ANYTHING as long as it fits into these three categories:
- Lean protein found in fish, chicken and turkey. This ONLY includes boneless, skinless breast varieties of turkey and chicken and absolutely does NOT include lunchmeat.
- Green vegetables: green beans, broccoli, spinach, zucchini, lettuces, celery, asparagus, green cabbage, cucumbers. This does NOT include peas. Peas, corn and potatoes are not considered vegetables. They are starch and count as carbohydrates the same way that bread, rice and pasta do.
-Low-fat cottage cheese. Listen, I am not a fan of cottage cheese. However, here is the bottom line: you are detoxing from sugar and carbohydrates in order to make your body drop a few pounds as well as absorb nutrients better once you are done. I would rather have yogurt, but yogurt has sugar. Cottage cheese is the only acceptable dairy product other than skim milk. The problem with skim milk is that it will add to your daily calories and you should be chewing your calories during detox, not drinking them.
You may eat these three categories until they come out your ears. Be careful to watch protein intake because protein will increase your calories quicker than the other categories. If you have a piece of fruit, you may have one and it has to be in the morning. That also goes for an unsalted rice cake. Think of food as fuel during your detox. Detox does not last long, so you are not without the food you love for long. Suck it up! You can do it!
Recipe for homemade dressings:
Buy the Kraft Good Seasons dressing that you make at home. I buy the plain italian seasoning. DO NOT FOLLOW THE DIRECTIONS ON THE BOX. Instead, place spices in cruet. (I also put ground Cayenne Pepper in ine because I love evrything spicy... Cayenne is supposed to also raise your metabolism, but if that were really a factor in weight loss I would have the metabolism of a 13 year old boy because I carry that crap in my PURSE with me everywhere!)
Fill with vinegar (I prefer Apple Cider as well as Balsamic, you can choose what you like - ALL vinegars are cleansing) to above the water line on the cruet. Add water to the middle of the neck. top with a very quick dash of olive oil - it should not even amount to a half teaspoon. Shake liberally. Enjoy!
HERE WE GO!!!!
3-30-09 142 lbs
Goals: Deficit 300 calories at least through cardio exercise
Ingest 1080 to 1250 calories
8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
12:30 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) 100 calories, 17.5 g protein
1.5 cup lettuce greens 9 calories
10 raw green beans 15 calories, 1 g protein
2 tbsp balsamic vinaigrette 25 calories
NORMALLY, I WOULD HAVE HAD A SNACK AT 2:00. SINCE I WAS ABOUT TO WORK OOUT, I HELD OFF BECAUSE YOU SHOULD NOT EAT AT LEAST FOR AN HOUR AND A HALF BEFORE YOU EXERCISE.
4:00 pm WORKOUT
Drank 20 calorie energy powder added to water
34 minutes/300 calories on stepper
15 minutes/1 mile/100 calories on treadmill, interval training: Ran .05 mile @ 5.4 mph/walk .05 mile at 3.0 mph
Total Cardio: 49 minutes, 400 calories
4:50 PM After-cardio snack
Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
6:50 PM Dinner
Balsamic Chicken with Broccoli and Salad
4-5 oz cooked boneless, skinless chicken breast in balsamic vinegar 276 calories, 42 g protein
1.5 cup lettuce greens 9 calories
1/2 cup broccolli 15 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette 25 calories
8:00 PM Snack Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
Daily totals: 1079 calories, 103 grams protein
NOTES: I need to eat a few more calories tomorrow! I ended the day coming up a little short. I am sure I will feel it in my energy level tomorrow.
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
1. Detox should last about 3-7 days and NO LONGER. You will be almost completely removing food groups which is only okay for detox and not for daily diet. Detox can be performed every 2-3 months for a jumpstart in weight loss.
2. You can eat ANYTHING as long as it fits into these three categories:
- Lean protein found in fish, chicken and turkey. This ONLY includes boneless, skinless breast varieties of turkey and chicken and absolutely does NOT include lunchmeat.
- Green vegetables: green beans, broccoli, spinach, zucchini, lettuces, celery, asparagus, green cabbage, cucumbers. This does NOT include peas. Peas, corn and potatoes are not considered vegetables. They are starch and count as carbohydrates the same way that bread, rice and pasta do.
-Low-fat cottage cheese. Listen, I am not a fan of cottage cheese. However, here is the bottom line: you are detoxing from sugar and carbohydrates in order to make your body drop a few pounds as well as absorb nutrients better once you are done. I would rather have yogurt, but yogurt has sugar. Cottage cheese is the only acceptable dairy product other than skim milk. The problem with skim milk is that it will add to your daily calories and you should be chewing your calories during detox, not drinking them.
You may eat these three categories until they come out your ears. Be careful to watch protein intake because protein will increase your calories quicker than the other categories. If you have a piece of fruit, you may have one and it has to be in the morning. That also goes for an unsalted rice cake. Think of food as fuel during your detox. Detox does not last long, so you are not without the food you love for long. Suck it up! You can do it!
Recipe for homemade dressings:
Buy the Kraft Good Seasons dressing that you make at home. I buy the plain italian seasoning. DO NOT FOLLOW THE DIRECTIONS ON THE BOX. Instead, place spices in cruet. (I also put ground Cayenne Pepper in ine because I love evrything spicy... Cayenne is supposed to also raise your metabolism, but if that were really a factor in weight loss I would have the metabolism of a 13 year old boy because I carry that crap in my PURSE with me everywhere!)
Fill with vinegar (I prefer Apple Cider as well as Balsamic, you can choose what you like - ALL vinegars are cleansing) to above the water line on the cruet. Add water to the middle of the neck. top with a very quick dash of olive oil - it should not even amount to a half teaspoon. Shake liberally. Enjoy!
HERE WE GO!!!!
3-30-09 142 lbs
Goals: Deficit 300 calories at least through cardio exercise
Ingest 1080 to 1250 calories
8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
12:30 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) 100 calories, 17.5 g protein
1.5 cup lettuce greens 9 calories
10 raw green beans 15 calories, 1 g protein
2 tbsp balsamic vinaigrette 25 calories
NORMALLY, I WOULD HAVE HAD A SNACK AT 2:00. SINCE I WAS ABOUT TO WORK OOUT, I HELD OFF BECAUSE YOU SHOULD NOT EAT AT LEAST FOR AN HOUR AND A HALF BEFORE YOU EXERCISE.
4:00 pm WORKOUT
Drank 20 calorie energy powder added to water
34 minutes/300 calories on stepper
15 minutes/1 mile/100 calories on treadmill, interval training: Ran .05 mile @ 5.4 mph/walk .05 mile at 3.0 mph
Total Cardio: 49 minutes, 400 calories
4:50 PM After-cardio snack
Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
6:50 PM Dinner
Balsamic Chicken with Broccoli and Salad
4-5 oz cooked boneless, skinless chicken breast in balsamic vinegar 276 calories, 42 g protein
1.5 cup lettuce greens 9 calories
1/2 cup broccolli 15 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette 25 calories
8:00 PM Snack Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
Daily totals: 1079 calories, 103 grams protein
NOTES: I need to eat a few more calories tomorrow! I ended the day coming up a little short. I am sure I will feel it in my energy level tomorrow.
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
DETOX 101 - Getting Started
I recently started hormone therapy after a miscarriage and went from 134 pounds and losing to 142 pounds and feeling bloated. How do you get rid of bloat and a few pounds of excess fat? DETOX! You will lose actual fat and the waste that is bloating you from within your gut. This is not water weight because you will still drink at least half your body weight in ounces every day. In order to understand a detox, you must understand what your needs are. I will use myself as a case study here in something I like to call Detox 101.
Natalie
Age: 27
Gender: Female
Height: 5’2.25” (62.25”)
Starting weight: 142 lbs
Goal weight: 130 pounds
Fitness plan: 6 45-minutes cardio sessions per week
All of the following formulas use height in centimeters and meters, and weight in kilograms; so I have to convert my height and weight.
Height: 62.25” x 2.54 (cm/in)= 158.115 cm, rounded to 158 cm (1.58 meters) to make it easier
Weight: 142 lbs / 2.2 (lbs/kg)= 64.54 kg, rounded to 64.5 kg
1. Determining your Body Mass Index
Even though I don’t personally believe in BMI as a proper measure of obesity, it is still good to know where you stand on the scale. BMI=weight in kg divided by height squared in meters.
So for me: 64.5 kg / (1.58 m)(1.58 m) = 25.8
USDA guidelines say that anything under 25 is healthy, 25-29 is overweight and anything above 29 is obese. You can now see why this is not always accurate because I happen to know that my body fat is 31%, which is in the normal healthy adult range; but because I train and workout I have a higher lean mass which typically puts me on the cusp of the BMI scale. Think of all the athletes who would be rated as obese because of this scale! Again, it is nice to know, though.
2. Setting your Weight Loss Goal
To reach 130 I will have to lose 12 pounds. Healthy and lasting weight loss is 1-2 pounds per week. Because I am starting off with a detox, I will put my goals at 2 pounds a week because you will lose weight a little faster at first when you detox. If you put your plan at one pound, you take a little longer, but it is still lasting and you get to eat more! So, if I lose 2 pounds per week and have to lose 12 pounds total, it should take me 6 weeks to reach my goal.
3. The Fitness Plan
I plan to exercise 6 days a week at least 45 minutes per day. I plan to deficit 300-500 calories in each session. Weekly caloric deficit from exercise for me will be 1800-3000 calories. (I know that for someone my weight it takes a little over 10 minutes on a stepper at level 9 to burn 100 calories. I know this because I am a gym rat. I also use a treadmill, and for every mile ran/walked is 100 calories. That goes for anyone, all shapes and sizes.)
***Remember that a pound of fat is 3500 calories. You burn 100 calories in a mile, whether you walk or run it is the same; you just burn it quicker if you run. That means that you have to walk 35 miles to burn off a pound of fat. Keep that in mind. It makes a large margarita seem different when you know it will take 6 miles to work it off.***
4. Meeting Basal Metabolic Needs
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like blood circulation, food digestion, etc. ACE uses the Harris Benedict formula to calculate BMR, which differs for men and women.
Women: 655 + (9.6 x weight in kg.) + (1.8 x height in cm.) – (4.7 x age in years)
Men: 66 + (13.7 x weight in kg) + (5 x height in cm.) - (6.8 x age in years)
So for me: 655 + (9.6 x 64.5 kg) + (1.8 x 158 cm) – (4.7 x 27 years old)
= 655 + 619.2 + 284.4 – 126.9 = 1431.7 calories
In other words, I need at least 1432 calories a day just for my body to function properly.
5. Assumption of a Sedentary Lifestyle
A sedentary lifestyle assumption just means that we can assume that everyone has a little bit of light activity throughout the day; whether it be desk work or running errands, housekeeping or walking on the job. All of these activities require more calories. All you do to figure this out is multiply your BMR by 1.2. This gives you the calories you need for basic function as well as this light activity.
So for me: 1432 x 1.2 = 1718 calories
6. Total Daily Needs
Your total above is not the end! Since you are exercising (as outlined in Step 3), your body needs even more calories. To account for these calories, first divide your weekly calories burned goal by 7, which gives the average number of calories you burn through exercise each day. These fitness calories must be added to get your total daily calorie needs. So, add Sedentary Lifestyle Calories + Fitness Calories. I will go with the lower end of the scale I chose since time constraints do change in my schedule. I would rather assume the least and do more than the opposite.
So for me: 1800/7 = 257 fitness calories 257 + 1718 = 1975 total calories
I can eat this much daily and maintain my weight, but in order to lose weight, I need to eat less than this. On to the next step!
7. The Rate of Weight Loss
Remember that a pound of fat is 3500 calories. In order to lose one pound a week, you have to deficit 500 calories a day. In order to lose two pounds a week, you have to deficit 1000 calories a day. This deficit comes from both burning more calories by exercising as well as eating less.
All you have to do to figure out your caloric intake for weight loss is subtract your daily deficit from the total maintenance calories we just figured out in the last step. Also, add 100 calories to the total so you have a range that you can follow for the day. Finally, round up the numbers to the nearest ten.
So for me: 1975 – 1000 = 975-1075, rounded up to 980-1080 calories per day.
Give or take a few calories, this is where I need to stay during my detox. HOWEVER, no female should dip beneath 1200 calories a day, 1500 calories a day for males. Your brain thinks that you are starving and flips a metabolic switch. In order to conserve energy, the body lowers your metabolism and you will not burn calories as quickly. This may be hard to do during the detox because of dietary restrictions. It can be difficult to eat 1200 calories of green vegetables!
As long as you make the time to stop and eat every two hours, you will never be hungry. You WILL crave, but you will NOT be hungry. You will learn the difference quickly when you are more aware. Also, remember that this section of the blog refers to WEIGHT LOSS. Once you are finished with your weight loss, you enter into what is referred to as maintenance. The rules will then change somewhat.
Always know that there is a light at the end of the tunnel. That light is not only when you can exercise and eat to maintain, but also a happy and healthy YOU; your best self! You have one life - one body - life is short, so live it! Now that you know the basics, let’s take a look at six days worth of food!
I AM CERTIFIED BY THE AMERICAN COUNCIL ON EXERCISE AND THAT IS
ALWAYS THE RESOURCE THAT I USE FOR ALL OF MY INFORMATION,
BOTH PROFESSIONALLY AND PERSONALLY.
IT IS WIDELY KNOWN THAT AN ACE CERTIFICATION IS THE TOP
CERTIFICATION FOR TRAINERS AND CONSULTANTS.
IF YOU ARE INTERESTED IN LEARNING MORE, EITHER FOR PROFESSIONAL
OR PERSONAL ADVANCEMENT, PLEASE VISIT
MY DISCLAIMER & RESOURCE INFORMATION PAGE.
Natalie
Age: 27
Gender: Female
Height: 5’2.25” (62.25”)
Starting weight: 142 lbs
Goal weight: 130 pounds
Fitness plan: 6 45-minutes cardio sessions per week
All of the following formulas use height in centimeters and meters, and weight in kilograms; so I have to convert my height and weight.
Height: 62.25” x 2.54 (cm/in)= 158.115 cm, rounded to 158 cm (1.58 meters) to make it easier
Weight: 142 lbs / 2.2 (lbs/kg)= 64.54 kg, rounded to 64.5 kg
1. Determining your Body Mass Index
Even though I don’t personally believe in BMI as a proper measure of obesity, it is still good to know where you stand on the scale. BMI=weight in kg divided by height squared in meters.
So for me: 64.5 kg / (1.58 m)(1.58 m) = 25.8
USDA guidelines say that anything under 25 is healthy, 25-29 is overweight and anything above 29 is obese. You can now see why this is not always accurate because I happen to know that my body fat is 31%, which is in the normal healthy adult range; but because I train and workout I have a higher lean mass which typically puts me on the cusp of the BMI scale. Think of all the athletes who would be rated as obese because of this scale! Again, it is nice to know, though.
2. Setting your Weight Loss Goal
To reach 130 I will have to lose 12 pounds. Healthy and lasting weight loss is 1-2 pounds per week. Because I am starting off with a detox, I will put my goals at 2 pounds a week because you will lose weight a little faster at first when you detox. If you put your plan at one pound, you take a little longer, but it is still lasting and you get to eat more! So, if I lose 2 pounds per week and have to lose 12 pounds total, it should take me 6 weeks to reach my goal.
3. The Fitness Plan
I plan to exercise 6 days a week at least 45 minutes per day. I plan to deficit 300-500 calories in each session. Weekly caloric deficit from exercise for me will be 1800-3000 calories. (I know that for someone my weight it takes a little over 10 minutes on a stepper at level 9 to burn 100 calories. I know this because I am a gym rat. I also use a treadmill, and for every mile ran/walked is 100 calories. That goes for anyone, all shapes and sizes.)
***Remember that a pound of fat is 3500 calories. You burn 100 calories in a mile, whether you walk or run it is the same; you just burn it quicker if you run. That means that you have to walk 35 miles to burn off a pound of fat. Keep that in mind. It makes a large margarita seem different when you know it will take 6 miles to work it off.***
4. Meeting Basal Metabolic Needs
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like blood circulation, food digestion, etc. ACE uses the Harris Benedict formula to calculate BMR, which differs for men and women.
Women: 655 + (9.6 x weight in kg.) + (1.8 x height in cm.) – (4.7 x age in years)
Men: 66 + (13.7 x weight in kg) + (5 x height in cm.) - (6.8 x age in years)
So for me: 655 + (9.6 x 64.5 kg) + (1.8 x 158 cm) – (4.7 x 27 years old)
= 655 + 619.2 + 284.4 – 126.9 = 1431.7 calories
In other words, I need at least 1432 calories a day just for my body to function properly.
5. Assumption of a Sedentary Lifestyle
A sedentary lifestyle assumption just means that we can assume that everyone has a little bit of light activity throughout the day; whether it be desk work or running errands, housekeeping or walking on the job. All of these activities require more calories. All you do to figure this out is multiply your BMR by 1.2. This gives you the calories you need for basic function as well as this light activity.
So for me: 1432 x 1.2 = 1718 calories
6. Total Daily Needs
Your total above is not the end! Since you are exercising (as outlined in Step 3), your body needs even more calories. To account for these calories, first divide your weekly calories burned goal by 7, which gives the average number of calories you burn through exercise each day. These fitness calories must be added to get your total daily calorie needs. So, add Sedentary Lifestyle Calories + Fitness Calories. I will go with the lower end of the scale I chose since time constraints do change in my schedule. I would rather assume the least and do more than the opposite.
So for me: 1800/7 = 257 fitness calories 257 + 1718 = 1975 total calories
I can eat this much daily and maintain my weight, but in order to lose weight, I need to eat less than this. On to the next step!
7. The Rate of Weight Loss
Remember that a pound of fat is 3500 calories. In order to lose one pound a week, you have to deficit 500 calories a day. In order to lose two pounds a week, you have to deficit 1000 calories a day. This deficit comes from both burning more calories by exercising as well as eating less.
THE AMAZING SECRET TO WEIGHT LOSS!!!!
~CONSUME LESS, EXERCISE MORE~
CRAZY, I KNOW!
All you have to do to figure out your caloric intake for weight loss is subtract your daily deficit from the total maintenance calories we just figured out in the last step. Also, add 100 calories to the total so you have a range that you can follow for the day. Finally, round up the numbers to the nearest ten.
So for me: 1975 – 1000 = 975-1075, rounded up to 980-1080 calories per day.
Give or take a few calories, this is where I need to stay during my detox. HOWEVER, no female should dip beneath 1200 calories a day, 1500 calories a day for males. Your brain thinks that you are starving and flips a metabolic switch. In order to conserve energy, the body lowers your metabolism and you will not burn calories as quickly. This may be hard to do during the detox because of dietary restrictions. It can be difficult to eat 1200 calories of green vegetables!
As long as you make the time to stop and eat every two hours, you will never be hungry. You WILL crave, but you will NOT be hungry. You will learn the difference quickly when you are more aware. Also, remember that this section of the blog refers to WEIGHT LOSS. Once you are finished with your weight loss, you enter into what is referred to as maintenance. The rules will then change somewhat.
Always know that there is a light at the end of the tunnel. That light is not only when you can exercise and eat to maintain, but also a happy and healthy YOU; your best self! You have one life - one body - life is short, so live it! Now that you know the basics, let’s take a look at six days worth of food!
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