Day 18 on Holiday Weight Loss Challenge

Part of the You Can Learn Good Health series.
By Ken Brown
February 3, 2005

Any good weight loss program is a combination of eating right and exercising. If you do the combination correctly you are able to lose weight more quickly. As an example, yesterday, I walked 5 miles and I weghtlifted. I burned 400 plus calories when I walked and another 100 or 200 by weightlifting. Combine that with reducing the number of calories consumed and you have a winning weight loss day.

If I normally eat 4000 calories in a day. Then I use 400 calories by walking and 200 by weightlifting, then without eating anything I am already down to 3400 calories for the day. Reduce my food intake of pop, 250 calories each, candy bars and brownies, 300 calories each, and an extra serving of dinner, another 300 calories and wow. 2 cans of pop and 2 candy bars,
you have now reduced your intake for the day by another 1400 calories.

If my high school math is correct you started with 4000 calories, exercise reduced it to 3400 calories. Subtract another 1400 calories by eating right and you are at the ideal number 2000 calories.

Most people can lose weight if they are only taking in 2000 calories. Multiply that number by 7 and you have lost 14000 calories for the week. Tell me you you won't lose weight by dropping 14000 calories out of your diet.

For breakfast I had 1 scrambled egg, 2 servings of instant grits, a tablespoon of butter, 6 ounces of milk and 8 ounces of orange juice. The milk is 2% milk.

I did walk 5 miles and I weightlifted. My muscles are beginning to be less sore now that I have lifted for 3 days. The walk was wonderful, almost 40 degrees. Though the path I walk is going to get sloppy this weekend as the snow continues to melt. There were some muddy spots even today. I will have to go into the streets for a couple of days to maintain walking.

Lunch was a sliced turkey sandwich, two slices of bread, mayo, a serving of green beans and an apple.

For supper we had frozen pizza, Red Baron, with pepperoni and sausage. I ate my fair share.

I am happy with today's eating and exercising and I look forward to tomorrow.

Good luck on your eating and exercising today!

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Weight Loss Challenge

Jan 16, 2005
Jan 17, 2005
Jan 18, 2005
Jan 19, 2005
Jan 20, 2005
Jan 23, 2005
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