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I received your e-mail someone beat me to it her name starts with an S, I am also starting a diet "life style change to lose weight, I keep a journal I think it will help here is a sample. I started tracking daily,some of the web addresses are below that help you track calories consumed by food and calories burned through exercise, There are some inexpensive meters that will count your steps, mileage, calories burned. I use a Sportline Walmart carries them they are semi accurate.
Good luck, Happy New Year
starting date 11/28/2011
11/28/2011 Starting weight 220
goal weight 185lbs
*CALORIC INTAKE NEEDED TO MAINTAIN WEIGHT 185 LBS 2582 CAL
2920 65 year old male 220
2582 65 year old male 185
*ACTIVITY LEVEL Moderate: Moderate exercise (brisk walking, dancing, jogging) 3-5 days/week
The number of calories consumed should be broken down as follows:
Carbohydrates: 1162 - 1678 carb calories, or 45-65% of daily intake
Protein: 258 - 904 protein calories, or 10-35% of daily intake
Fat: 516 - 904 fat calories, or 20-35% of daily intake
***200-Pound Person 200-lb. person burns 172 calories walking 3.5 mph for 30 minutes and 227 calories walking 4 mph.Walking at 5 mph uses 408 calories per 30 minutes.
Read more: http://www.livestrong.com/article/297514-calories-burned-during-a-brisk-walk/#ixzz1iFfYKsaw
12/30/2011 weight 210-10lbs
40 minutes walking @ 3mph
110/83/119 10,850 feet 2.054 miles
122/66/128 8125 feet
130/90/104 3875 feet
126/85/82 starting
97/63/85 resting one hour after walk
96/61/86
111/59/82
2.035 miles
116.1 calories
4300 steps
30 mimutes on AirOFit @ appx 6.00 mph
2.94 miles
2.24 miles sportsline step meter
127 calories on AirOFit
112/74/111
89/74/114
2582 calories needed to maintain 185 pounds
243 calories burned off through exercise
2825
1061 total calories for the day
1764 fewer calories then required
1 hard boiled egg 78 calories
2-ham sandwiches on rye w/mustard 240 calories each
3-rye bread per slice 67 calories
4- 2 tsp sugar 32 calories
5- 2 coffees-4 calories
6- 2- creamer 22 calories
7-bud beer 145 calories
8- potato chips 150 calories
9-pretzels 150 calories
fatsecret.com
http://www.drmirkin.com/public/Ezine030605.html
12/31/2011
Starting Weight 209
132/80/64 life source
121/85/65 life souce
115/81/67 OMR0N METER
60 minutes walking @ 4mph
133/83/64 start
136/85/105 @1/2 mile
128/86/114 @1.4 miles
111/79/114 @2.0 miles
106/67/134 @4.0 MILES
184 CALORIES
110/71/84 resting one hour after walk OMRON
113/77/76 RESTING ONE HOUR AFTER WALK LS
96/61/86
30 minute glider work out 1.96 miles
113/76/87 start
115/73/115 finish
110.3 calories
1 2 hard boiled egg 156 calories
2-1 peanut butter and jelly sandwich on rye 327 calories
3-4 popcorn 20 calories per cup 80 calories
4-2 tsp sugar 16 calories ea 32 calories
5-2 coffees-2 calories ea 4 calories
6-2- creamer 11 calories ea 22 calories
7-2-tomato 22cal ea 44 cal
8-2-bell red pepper 30 calories ea 60
9-1-cucumber-16 calories
10-6 slices pork @ 41 cal 246 calories
11-1-potato baked 194 calories
12-1 cup broccoli 21 calories
13 potato chips 150 calories
2582 calorie target
284 calories burned off throught exercise.
2866
1352 calories consumed for the day
1514 calories less then required
01/01/2012
208
Bklood Pressure and Pulse
125/87/62
134/83/60 Life Source
.825 miles shopping 50 calories
60 minutes walking @ 4mph
140/91/80 start
184 calories
1-cup of coffee 2 calories each @78 calories
2-2 hard boiled egg 156 calories
3- tsp sugar 16 calories ea 32 calories
4- creamer 11 calories ea 22 calories
5-1 pork sandwich on rye with mustard 322 calories
7-2-tomato 22cal ea 44 cal
8-2-bell red pepper 30 calories ea 60
9-1-cucumber-16 calories
635 calories
*http://www.fitnessmagazine.com/weight-loss/bmr/?ordersrc=google01bmrcalories&s_kwcid=TC|6020|calories%20needed||S|b|8238036178
**fatsecret.com
***http://www.livestrong.com//article/297514-calories-burned-during-a-brisk-walk/
Protect the Children
Quit Date 11/19/2000
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