05/08/15- Paula's Healthy Living Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 9. May 2015 07:11

The International Food Information Council Foundation declares that 47% of Americans overestimate how many calories they should eat per day. One formula for figuring out how much to eat per day to lose 1 lb. per week is to take your weight, and multiply that number by 11.

Most people try to lose weight by changing how much they eat or what types of foods. Statistically, over 60% try to lose weight by exercising, 44% try to lose weight by changing how often they eat, and 19% try to lose weight by counting calories.

The only effective way to change your body fat count is a consistent combination of regular exercise of cardio, stretching, and strength training, IN COMBINATION with eating foods that are close to their natural source, vegetables, whole grains, lean protein and lots of water or green tea.  Food portions are important even if you choosing healthy foods.

If you are an active exerciser, but drink a lot of alcohol, eat drive through meals regularly, or high fat foods often, you will not reach your goals.

If you eat moderately healthy foods but don’t exercise you may see some results, but not in a timely manner and your muscle-to-fat ratio, for your body, will never be toned, because your muscles are not being challenged.

If your issue is consistency with either eating well or exercise, you will be frustrated by yo-yo weight change,  and you will never realize the energy boost that you feel when you make your best-health your priority and make the changes in your schedule that you need to, to make a plan/goal and stick with it

Have the blog sent to your e-mail daily (no cost to you).  There is a box at the lower right hand corner that allows you to do this.  Use it as a gentle reminder to make small changes for your best-health on a weekly basis.  You deserve it!

05/08/12- Exercise Diary: Tuesday

 Strength Train- My trainer

0ne minute intervals, 3 sets

cable leg crunches- 2 plates

cable back pulls-3 plates

leg extentions- 45 lb

cable squats-3 plates

run 1 minute on a treadmill between each 4 part set

chest push- 2 plates

biceps curls- 3 plates

ab crunches, ball swap between legs in pike position- 8 lb ball

leg curls- 25lb

triceps extention- 3 plates

 Tuesday 05/08/12- Food Diary:

 

Breakfast-

 

1 cup organic egg whites ( 120 cal)

 

whole wheat toast ( 80 cal)

 

A.M. Snack-

 

6 organic roasted no- salt almonds (50 cal)

 

grapefruit ( 40 cal)

 

whey protein shake (125 cal)

 

Lunch-

 

3 1/4 mahi mahi ( 80 cal)

 

whole wheat bun for fish (78 cal)

 

mango salsa, romaine lllettuce, tomato for sandwich (40 cal)

 

P.M. Snack-

 

1/2 cup non fat cottage cheese (80 cal)

 

Dinner- restaurant- approx. cal. count

 

5 oz filet mignon- no sauce, no butter (500 cal)

 

1 sweet potato-dry (181 cal)

 

asparagus, no oil, squeeze of lemon(40 cal)

 

spinach salad, onion, light amount of gorganzola, light amount of balsamic vinegrette (110 cal)

 

1 piece whole wheat baquette( 80 cal)

 

Dessert:

 

9 oz of low-fat frozen yogurt, with strawberries( 200 cal)

 

TOTAL CALORIES: 1804

 

 

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Paula's Healthy Living

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