sangeletic

My diet all laid out

Posted September 30, 2007
File under: Weight Loss

On My diet I concentrate primarily on LOW FAT and LOW CALORIES.

I was on a diet of sorts years ago and lost over 60 lbs…worked very well (then had a baby thus the weight returned) and I am once again on this diet.

I have found this book to be a BIBLE OF SORTS! It is called THE COMPLETE AND UP TO DAT FAT BOOK , by Karen J. Bellerson. I have purchased this book a good many times and anytime I see it I buy it for a friend as well.

The scoop on the book is that It tells you what all fat and calories are in every food. Now the computer has many programs that also do this but they require you getting online and finding the food exactly as eaten and sometimes substituting other foods for what you actually eat. The book tells you exactly how many calories you should eat according to your weight, and how many fat grams also…

Ok take my starting weight…220lbs and this is how to figure out how many calories I should not go OVER when I started dieting. Ok to find out your maximum daily allowance, multiply your daily calorie intake by .30 and divide that total by 9 ( there are 9 calories in each gram of fat). To calculate your daily fat gram budget you need to know your daily calorie intake. To do this, multiply your current weight by your activity level factor.

types of activity/level factor

 types of activity/level factor

 types of activity/level factor

lightly active = 13

moderately active = 15

Very active = 20

13-walking at normal pace, typing at least 20 minutes of swimming, jogging, walking driving, light office work or walking briskly brisk more than 30 minutes housework, bowling 3 times a week week, 4 times a week a house or lawn

15-heavier office work, work, golf singles in tennis 2 or more doubles in tennis once a week more times a week,

20-Shoveling snow, heavy lawn work

I just calculated using 13 so I knew I would be under then guidelines.

my example- 220X13=2860 calories allowed in order to not GAIN any weight

2860X.30/9=95.33 95 fat grams allowed to not GAIN any weight

my goal weight is 160 so I did the same thing for these numbers…..

160X13=2080 calories allowed in order to lose to desired weight

2080X.30/9=69 69 fat grams allowed per day to reach desired weight

now based on that I knew I hade to eat under 2080 cal and 69 grams of fat per day to get to my goal of 160 lbs.

Next write everything down!

The more you write on paper the easier it is because then you feel guilty if you have eaten a whole page of crap during the day! When you add the numbers up at the end of the day you realize that wow I ate a lot! So if you write it down it will help!

So do this for yourself… your weight X your activity level=calories to maintain your weight

then the calorie amount X .30 divided by 9= fat grams daily

NOW personally I draw charts in my diet log on paper too so That at the end of the week I look and say I DID GOOD! or I need to improve! I really really really try to stay under 1000 calories a day and I know that women should not go under 1200 calories a day but I know that I can do it with my goals in mind. and I try to eat under 12 grams of fat a day because I really really really want this weight to fall off! This is not possible for everyone, It is hard….I DONT BUY ANY FOOD FOR ANYONE IN MY HOUSE THAT I CAN NOT EAT! Because I WILL EAT IT! I have had to buy lower in fat everything because I know if I get a craving that it is over! I will eat the food that is sugary here in this house to appease me! So now I have an assortment of sugar free popsicles tropical flavored mmmm they are good!, and fat free jello pudding, and fruit cups cold, and jello in the fridge made in cups, and 100 cal pack everything, ice cream sandwiches, crackers, cookies, puddings, and fruit on hand. I can not stop snacking! If I do I get more hungry so I have to buy the 100 cal packs to limit myself. If I buy the box because I know it is cheaper then I eat the box because I know tomorrow I can go buy another one and start over again! But it would be too expensive to buy the box of 100 cal packs everyday! So I don’t eat but one snack in the box at a time! well this is my diet and I know I ranted on and on, but a few of you asked how I could motivate you, and this is how I am motivated so why not share it? I hope you try it and see if it works for you! Angie

Update: once I neared 160 for my goal, I knew I could accoplish 150 so I changed it to 150…Now I am at 148 still eatting this way, but eatting like 1500 calories or less per day…so that I can maintain this loss, or lose a bit more if that happens too! I am no longer eatting red meat, drinking soda’s, binging on cookies, and junk (for the most part) cake, doughnuts etc are not allowed ever! One bite will blow it for me and turn into an obsession, and incorporating exercise too! I only drink water every time no exceptions, however it is flavored water, sams choice water flavored and no calories, and I try to drink 2 liters per day! This is what I have done to lose my weight, and still doing to maintain or lose some more….I will NEVER be able to stop dietting because once I do the weight will follow! I have done this enough times in my life to know if a good thing becomes of it, don’t stop it!

A few of you asked about what I was doing, so here it is!