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Joining FatSecret today is a crucial part of my mega-journey, to lose 100-lb between now and January 2014. I definitely need extrinsic support to help me lose weight, through healthy eating and lifestyle. No shakes, no pills, no gimmicks.
The first serious step I took to losing weight was 3 weeks ago on May 1st. "Mayday" was indeed my own personal SOS and, for the first time ever, I joined a local weight loss club. Till my early 30s, I'd always been a fit 150 lbs but gradual gaining over the years had me weighing in at a morbidly obese 276 lbs. I honestly didn't click till now that it was physically possible for me to get this heavy. But sedentary and stressful work, laziness and eating without thinking has proved that it can happen all too easily.
In the last 3 weeks, I've lost 8 lbs through sticking rigorously to these 3 major changes:
A) DIET -- protein 120-125g per day (a lot because of my weight and quite difficult to fit in!). Also low fat and between 1200-1400 cals a day,
B) EXERCISE -- on Nordic Track cross-trainer 30-60 mins 5 x p.w. and upping other activity, walking + doing more housework,
C) FLUIDS -- 2-3 ltrs a day of water and good quality green tea.
Some of the nutrition figures may not be exactly right, as I'm in the UK and there are some differences in foods and measurements. But they'll be pretty much correct.
I'm weighed once a week at the club and, while I do sneak the odd peek during the week, our scales are crazy unreliable. Once a month, the club also measures our muscle and water content, metabolic rate and age, bone mass and visceral fat, so we can make sure we're getting the right type of weight loss.
Please feel free to follow my trials and tribulations, to share your own if you like, and to comment constructively.
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1226 千卡
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脂肪: 45.41克 | 蛋白质: 88.40克 | 碳水物: 109.57克.
早餐: Pesto Sauce, Ryvita Sunflower Seeds & Oats Crispbread, Turkey Breast Meat. 午餐: Lowfat (1-2% Fat) Cottage Cheese, Carrots, Green String Beans, Salted Mackerel. 晚餐: Satsuma, Cooked Spinach (from Fresh), Brown Rice (Long-Grain, Cooked), Prawns. 小食/其他: Muller light fat free yoghurt, Strawberries, Water, Sliced Ham (Extra Lean), Green Tea, Celery, Cottage Cheese (Lowfat 1% Milkfat). 更多的......
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4681 千卡
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运动:
步行（中等的） - 5公里/小时 - 20 分钟, 案头工作（例如办公室的工作，坐着） - 6 小时 和 50 分钟, 家务 - 1 小时, 健美操（轻型的，例如居家运动） - 15 分钟, 驾驶 - 30 分钟, 睡眠 - 8 小时, 购物 - 1 小时, 健身器（慢的） - 1 小时 和 5 分钟, 休息 - 5 小时. 更多的......
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