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Mandie’s Journal: Week Ten

Dear Armand,
This week I did:

Sunday: 40 minutes on treadmill, 20 minutes on cycling, 5 minutes on treadmill (cool down)
Tuesday: 1 hour cutthroat racquetball
Thursday: 2 hours walleyball
I did exercise diligently and ate pretty well, but I am frustrated that my weight did not decrease. Hopefully it’s due to the addition of muscle mass. I definitely have more room in my jeans.

Gotta go. I’m off for a bike ride before it rains!

Dear Sharon
This week I needed less ice cream and more veggies/fruit.

I did exercise three times, but no weight loss! Grrrr!

Sorry this is so short, but it’s about to rain, and I want to ride my bike before it starts.

Mandie

WEEKLY FOOD DIARY
Date: 4/7/99 ? Weight: 198
Day Breakfast Lunch Dinner Snacks
Sat. ?

 

?·? turkey and cheese hoagie
?·? chips
Fat grams: 20
?·? turkey and cheese hoagie
?·? veggies and dip
Fat grams: 30
Sun. ?·? grits with butter
?·? sausage
?·? toast
Fat grams: 18
? ?  ?·? chicken lo mein
?·? egg roll
?·? moo shu chicken
Fat grams: 22
?·? 1 cup ice cream

Fat grams: 16

Mon. ?·? fig newtons

Fat grams: 10

?·? chicken lo mein
?·? egg roll
Fat grams: 15
?·? moo shu chicken

Fat grams: 7

?·? 1 cup ice cream

Fat grams: 19

Tues. ?·? bagel with cream cheese

Fat grams: 8

?·? chicken lo mein
?·? carrots
Fat grams: 10
?·? 1 cup ice cream
?·? oatmeal raisin bar
Fat grams: 8
Wed. ?·? bagel with cream cheese

Fat grams: 8

?·? salad with dressing

Fat grams: 12

?·? ?? veggie grinder
?·? one piece of cheese
Fat grams: 8
?·? ?? cup ice cream

Fat grams: 19

Thurs. ?·? oatmeal raisin bar

Fat grams: 2

?·? ?? veggie grinder
?·? ?? piece of cheese
Fat grams: 8
?·? 1 blueberry bagel
?·? ?? ruby red ocean spray juice
Fat grams: 22
?·? raisins
?·? pretzles
?·? ?? cup ice cream
Fat grams: 11
Fri ?·? oatmeal raisin bar

Fat grams: 2

?·? salad with dressing

Fat grams: 12

?·? tuna hoagie
?·? chips
Fat grams: 48
?·? peanut butter ice cream
?·? 1 cadbury egg
?·? 1 peanut chew
Fat grams: 29

Sharon’s Reply

Mandie,
I hear your frustration with the scale. There are times when you feel it should drop, and then there are times it drops for no apparent good behavior. Your weight is mostly affected by the total of your eating and exercise behavior for the past two weeks.

Let’s look at this week. Your fat gram intake increased to 50 grams a day, from 44 grams since last week. But that is not the whole story. You are right — not enough fruits and vegetables.

But also, your total calorie intake this week is a bit higher. This is because almost every thing you ate was prepared by someone else! You can’t be really sure how much fat is in Chinese food, or a tuna salad hoagie. You ate Chinese too often, and have you ever heard of low-fat frozen yogurt?

I get the sense that you are not making food choices, but letting whatever may happen with food, happen. Take charge of your eating — buy healthy food, pack your lunch, put better snack foods in your apartment. You are spending a good deal of money on eating out — and then the food choice is less than desirable. Try buying low-fat frozen dinners if you can’t cook. Save up your calories and dollars for the weekend when you go out with friends. Be conservative with both during the week.

I know this sounds like a motherly lecture, but I see you slipping into old habits that will only delay your weight loss. To maintain a weight loss, you have to make basic changes in the way you deal with food — and keep these changes as new habits. You have a desk job now — you can’t eat like one of the guys. Find the time to shop once a week and make a lunch. The alternatives usually don’t work out well.

Hang in there — get tough on yourself. You can do this.

Sharon

Armand’s Reply

Dear Mandie,
Try not to get frustrated. You are right in that you are losing body fat and gaining lean weight, so it might not reflect a loss on the scale. How your clothes fit is a good gauge of progress.

As far as your exercise, I like the variety. However, I’d like to see at least one more day of structured cardiovascular exercise, such as cycling, walking, etc.

Also, I’d like you to start doing modified pushups and abdominal curls two to three times per week — such as Monday, Wednesday and Friday. Begin with 8 to 10 and add 1 to 2 each week. Perform them after your cardiovascular workout and before your stretching. Good luck.

Armand

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