Create a “Calorie Budget” for losing weight (part 2)

Avapro Generic Buy Erythromycin Online Acomplia Without Prescription Hoodia No Prescription Elavil For Sale Erythromycin Generic Buy VPXL Online Inderal Without Prescription Avapro No Prescription Synthroid For Sale

Part 1 taught us that we need to lower our daily calorie consumption or “Calorie Budget” to better represent “The Necessities” or the minimum amount of calories our body needs to survive. An important step to successfully losing weight is realizing how much you are actually eating (or over-eating) on average each day.

I highly recommend that you go out and purchase the 2008 CalorieKing Calorie, Fat and Carbohydrate Counter. This book is under $10 and it breaks down every food you can possibly imagine (this includes restaurants and fast-food) into calories, fat and carbohydrates. This book will help you identify which foods are healthy for you and which foods you need to limit portion sizes or cut out of your diet completely.

The next step is to approximate how many calories you eat in one week. Let’s take a look at this example…


Day 1 Calories	3802	Day 2 Calories	1624
Breakfast	Calories	Breakfast	Calories
2 Pieces of Toast: Peanut Butter (1.5 Tbsp)	455	Cheerios (2 cups) w/ skim milk	250
Skim Milk (12oz)	135	Orange Juice (12oz)	165
Total Calories	590	Total Calories	415

Lunch		Lunch
Cheeseburger (4oz)	510	Turkey & Cheese Sandwich	350
French Fries (4oz)	350	light yogurt (6oz)	100
Coke (20oz)	250	Apple	90
Total Calories	1110	Diet Pop or Water	0
		Total Calories	540

Snack		Snack
Grandma’s Cookies (2)	380	Banana	100

Dinner (Don Pablo’s)		Dinner
Chips & Salsa	338	Chicken Breast (4oz, no skin)	130
Steak Fajita	1174	Green Beans (1 cup)	34
(23oz) Bud Lite	210	Baked Potato w/ 2Tbsp of Sour Cream	270
Total Calories	1722	Milk (12oz)	135
		Total Calories	569

Once the week is over, go back and look at your journal entries to figure out where the most calories are coming from. Are you eating too many snacks? Are you going out to eat too much? In the example above, notice that eating a healthier lunch and dinner in day 2 drastically lowered the calorie intake as compared to day 1. Listing out what you eat, will ultimately help you identify which foods you should eat and which foods that you should probably completely remove from your diet. Try to lower your daily calorie intake as close to “The Necessities” as possible. But let’s be realistic for a moment, everyone has certain foods that they CRAVE! For example, two of my favorite foods are Peanut M&Ms and Newcastle Beer. I know that I cannot remove these foods from my diet completely(that would be unrealistic), but I make sure that I do control my portion sizes and the frequency at which I eat these foods.

Remember weight loss is a life changing event, NOT a short term fix. Determine what you really crave and what you can cut out and you will be well on your way to a successful weight loss program because you have set REALISTIC GOALS!

Popularity: 6% [?]

SHARE: These icons link to social bookmarking sites where readers can share and discover new web pages.