My New Year's Weight Loss Resolution

Weighed in this morning at 156 pounds.

Since my last post, I went through a Christmas weekend (Thursday through Sunday) of eating, drinking and partying. I saw my weight shoot up to a high of 161 pounds on Saturday morning. Sorry, I didn't manage to update my weight loss chart.

But I was able to spend the rest of the day Saturday and then Sunday controlling my food intake. And on Sunday night, I managed to do some light weightlifting for the arms and shoulders. I was able to bring myself down to the 156 for this morning.

My New Year's Weight Loss Resolution

Diet-wise, I'm glad Christmas is over. I still have News Years Eve, but I'm not sure if I'm going to do any partying then. I may just stay at home and try to keep my intake light.

I'm going through this cycle of spending 3-4 days on my normal "beef jerky diet", and then the next 3-4 days of eating and drinking mass-quantities. As a result, I've got this 10-pound roller-coaster swing where I lose 10 pounds and then gain 10 pounds, all in about a 7-day span.

That's obviously not good.

That's not really the "lifestyle change", I'm hoping to achieve. On those days where I do a lot of eating, I need to do a better job of choosing what I eat. I'm still eating high-fat, high-salt, high-carbs, high-everything foods on those days. I gotta train myself to eat heathier stuff all throughout the week.

So how am I going to do that?

Well on those days, I often spend time with my friends, riding motorcycles, and then hanging out at a bar over some beers and chow. The beer is actually not that bad, in that it's zero fat, low-sodium, and fairly low-carb compared to other soft-drinks and juices. It's the burgers, pizzas, tacos that do me in. I need to focus on salads, and cut back on the breads, potatoes, and cheese.

So that's my new year's weight loss resolution for next year. Get myself to a point where when I'm hanging out with friends, I can eat low-fat, or even zero-fat foods, and kick the habit of eating high-calorie foods.

My Last Diet Day of the Week

Weighed in this morning at 152 pounds, down one pound from yesterday.

Yesterday I stuck to the diet, here's what I ate...

Morning: 1 cup of kefir (110 calories)
Morning: 1 Thomas' English Muffin, Multi-Grain (100 calories)
Afternoon: 4oz of beef jerky (320 calories)
Afternoon: 2 bottles of water (0 calories)
Early evening: 1 package, 170g, of blackberries (73 calories)
Late evening: 1 package, 297g, of cherry tomatoes with hot sauce (75 calories)

Total Calories: 678

I did no exercise yesterday.

Today is my last diet day of the week. Tomorrow we're having a Christmas Eve dinner, and then Friday is Christmas dinner. And then it's the weekend after that. So, I'm planning to do some more exercises, maybe another long walk. I want to get myself down to 150 pounds, and then spend the next four days putting on another 10 pounds again.

This is why I dread holidays, too much feasting.

Lately I've received a lot of beef jerky from jerky manufacturers wanting me to write reviews. Which is good, because it saves me money from having to buy it myself. So, I'm trying to get myself back into the swing of writing reviews every day.

Dieting Over the Holidays

Weighed in this morning at 153 pounds.

Since my last posting six days ago, my weight went up to 158 pounds, and then down to 153. I had spent most of those days going out and hanging with friends. But I managed to mix in exercise, which I think helped keep the weight gain minimal. It wasn't until yesterday, Monday, that I managed to keep myself home, sticking to the diet.

So here's what I ate yesterday, which got me from 156 pounds to 153...

Morning: 1 cup of kefir (110 calories)
Morning: 1 medium sized tortilla (120 calories)
Afternoon: 4oz of beef jerky (320 calories)
Afternoon: 1 bottle of water (0 calories)
Evening: 10 medium sized stalks of celery with hot sauce (100 calories)
Evening: 1 can of V8 Juice (70 calories)
Late Evening: 1 bottle (11.2 oz) Guinness Draught (100 calories)

Total: 820 calories

For exercise, I walked 2.6 miles for 1 hour, including a hike up a hill, about 425 calories burned.

This coming weekend provides no relieve for my rollercoaster dieting, with family coming over on Christmas Eve, and more family coming over on Christmas day. Then comes Saturday & Sunday which will see more going out and eating and drinking.

It probably won't be until after New Years Day that I can get back to some sense of normalcy.

How to Lose 10 Pounds in 4 Days

Weighed in this morning at 150 pounds, down three pounds from yesterday.

I stuck to the diet plan yesterday, and here's what I ate...

Morning: 1 cup of kefir (110 calories)
Morning: 1 medium sized tortilla (120 calories)
Afternoon: 4oz of beef jerky (360 calories)
Afternoon: 1 bottle of water (0 calories)
Afternoon: 1 bottle of Fruit2O (0 calories)
Evening: 1 package, 6oz, blackberries (73 calories)

Total Calories: 663

No exercise yesterday.

How to Lose 10 Pounds in 4 Days

So with the above, I lost 10 Pounds in 4 Days. But the other thing is that I had actually gained 10 pounds in 4 days.

I started Wednesday, December 9 at 150 pounds. Then on Saturday, December 12 I weighed 160 pounds from eating and drinking like a pig. Then this morning I'm back to 150 pounds again.

So how did I do it?

Well, much of that weight gain was actually water gain, from drinking lots of beer and wine. So, I simply limited my daily water intake to effectively 1 litre a day. That's about two of those small water bottles. But it wasn't just water I drank, I would drink V8 Juice for the potassium and vitamins.

I ate breakfast as soon as I woke up. Eating immediately after waking is important, because it gets your metabolism running again. All I ate for breakfast over those days is just a cup of kefir (drinkable yogurt), and a medium sized tortilla, with nothing on it.

I ate a little bit all throughout the day. It's important never to let your digestive system sit idle. Starving yourself causes your body to burn less calories. So you want to keep your digestive system working to keep your metabolism running.

I limited my total calorie intake to between 500 and 800 a day. To keep it down that low, but still keep my digestive system working, I had to find low calorie foods. I didn't so much care about low fat, or low carb, just low calorie. I picked out fresh fruits and vegetables. I always keep them stocked up in my refrigerator so that when I get the munchies I don't reach for something else.

I ate things like blackberries, tomatoes, celery, beef jerky, canned fish. Blackberries are perhaps the lowest calorie fruit, yet some of the highest in antioxidants. It's also one of the higher fiber fruits. Tomatoes are also very low calorie, but high in potassium which you will need lots of when you're dieting like this. Celery is great because it's ultra-low calorie. One stalk is only like 5 calories. I put hot sauce on celery because hot sauce is almost zero calorie.

Beef jerky and canned fish (tuna or salmon) are all low calorie meat products, but still offer the high protein you'll need to maintain or build muscle mass.

Maintain light exercise. Just walking is plenty. You don't have to exhaust yourself at the gym. Do a one mile walk around the neighborhood every day, or a walk around your work. Exercise provides a double benefit, it burns calories directly, but it also raises your metabolism and keeps it up well after you've stopped exercising. The latter is the most important part, and walking is all it takes to boost the metabolism.

Take a multivitamin. I take them everyday to supplement what nutrients I'm not getting in the diet. Make sure you get one that includes the full RDI of Iodine and Vitamin D, and then from there pick the one that has the highest Magnesium. Those three are hard to find in a multivitamin together, yet are still vital to your health.

Stay away from alcohol, it shuts down your metabolism. I love beer, I drink lots when I'm out with friends. Even though beer is actually lower calorie than sodas and fruit juices, the alcohol forces your body to restrict calorie burn to minimum level.

Stay away from friends while you're losing weight. That sounds a little sad, but the fact is that when you're out with friends, it's even more tough to control your calorie intake. When I'm losing weight, I simply stay at home, and don't call any of my friends. I wait until I've reached my weight window of between 145-155 pounds, and then I go out with friends.

It's tough to limit your calorie intake like this if you're so used to eating like a pig. I had the same problem years ago. But if you keep your refrigerator stocked with low calorie, fresh fruits and vegetables, particular ones you like, you'll find it easier to resist the chips, ice cream, and canned chili.

Losing 10 pounds in 4 days is hardcore crash dieting, and it requires a lot of discipline. But I've shown it's possible, and still reasonable from a nutrition standpoint.

Controlling Your Urge to Eat

Weighed in this morning at 153 pounds, down three pounds from yesterday.

Yesterday I stuck to my diet regimen, perhaps a little more conservative than usual. Here's what I did to lose those three pounds...

Morning: 1 cup of kefir (110 calories)
Morning: 1 medium sized tortilla (120 calories)
Mid-afternoon: 2 medium sized tomatoes (80 calories)
Mid-afternoon: 1 can of V8 Juice (70 calories)
Evening: 1 can (7oz) smoked salmon (208 calories)

Total Calories: 588

Exercise, I walked to the bank, and then to the grocery store, and carried groceries back home. A distance of 6.4 miles. About 750 calories burned.

Controlling Your Urge to Eat

Was thinking about some of the people I've met who have gone on a diet, only to dump it shortly afterwards and gain back what little weight they lost. It's hard.

You read above what little I ate yesterday, and how much I walked, and realize that people don't just do that kind of stuff cold turkey. The first thing you have to do is control the urge to eat. That's something that takes a while to do. Once you have control over your urges, then just about any diet will work.

I actually started this diet about five years ago, but spent the first three years training myself to control the urge to eat. I got to a point where then I felt like I could try the beef jerky diet.

I started by making easy substitutions. Instead of french fries, I ate onion rings. Onion rings are not any less in calories, they are the same or even higher. But, they got me in the habit of making substitutions.

I drank diet soda for regular soda. Eventually I drank diet sodas so religiously, that I learned to love the taste, and found regular sodas way too sweet for my liking. Now I don't drink sodas at all.

I replaced salad dressings with salsa. Salsa works well as a salad dressing because it has all the salt and seasonings that salad dressing has, but none of the fat. Ask your waitress for salsa when she asks what salad dressing you want. You can also use hot sauce, I found that Cholula or Pico Pica goes well on salads.

I bought fresh fruits and vegetables as snacks to keep on hand. Things like strawberries, tomatoes, celery, grapes, blackberries. You might not like tomatoes and celery, but I happen to love them. So whenever I got the munchies, I grabbed those instead. Always keep a stash of these in the fridge to prevent you from eating ice cream or chips.

When I went to the buffet, which my wife and I do all the time. I started bringing a newspaper or magazine with me. I'd start with one full plate of food. After finishing, I'd read for about 20 minutes. After which, my urge to keep eating subsided and I'd only get maybe a half-plate of dessert items. In all, I'd only eat about 1 1/2 plates of food, whereas before I'd get three plates.

So I did this for three years, and in that time I lost only 20 pounds, which is not much at all. But I gained a lot more control of my urge to eat. So now, going on a full blown diet is more easy to tolerate.

Trying to Maintain 150 Pounds

Weighed in this morning at 156 pounds.

Since my last report of December 9, my weight went up from 150 to 160 pounds. I'd spent those days enjoying the company of my wife and/or friends, eating out and drinking, and no exercise.

It all culminated on Saturday evening, with a Christmas party, where the eating and drinking hit new heights.

Contrast that to the next day, Sunday, where I felt a hangover and ate very little. I dropped four pounds on Sunday, mostly peeing out the beer and wine I drank the night before. In fact, much of Sunday was spent lying in bed, except for a few hours when I rode my motorcycle.

So I'm planning to spend the next few days on my diet regimen, with the goal of getting back to 150 pounds. If you look at my weight loss chart (on the far right), it's starting to look erratic with huge jumps and dips.

I've got this feeling that this will be my story from here on out, as I try to maintain my weight while still enjoying good food and drink.

Maintaining a Weight Window

Weighed in this morning at 150 pounds, down two pounds from yesterday.

Yesterday, I stuck to my diet plan. Here's what I did to lose those pounds...

Morning: 1 cup, 4oz, Dannon Activia Yogurt (110 calories)
Morning: 1 Thomas' English Muffin, Multi-Grain (100 calories)
Late Morning: 1 bag, 3.75oz, beef jerky (320 calories)
Late Morning: 1 bottle of water (0 calories)
Afternoon: 1 bottle of Fruit2O (0 calories)
Late afternoon: 24 almonds, 1oz, (160 calories)
Evening: 10 celery sticks with chile pepper cheese dip (75 calories)

Total calories: 765

The only exercise I got was pushing one of my motorcycles uphill at the end of the block. I was trying to push-start it, hoping to get it started so that I could ride to the dealer to get the starter fixed. I couldn't get it push-started.

So I'm trying to maintain a weight window between 145 pounds and 155 pounds. Ideally, I'd remain at 150 pounds. So if I get above 150 pounds, I'll try to trim my weight down, and if I go below 150, I'll try to raise it up.

It's actually a 5 pound buffer each way.

But I had to think about what it means to raise my weight. Obviously for me, that would be fun. I could drink a few glasses of beer, but then that would only have me gaining water, which is not really real weight gain.

I could also eat my favorite foods, like burgers, pizzas, tacos, or anything junky. But that too isn't real weight gain, that's just adding more fat to my body.

I suppose real weight gain is when I gain muscle, and that just means exercising more, and eating lean protein.

That's fine, but I don't necessarily want to be muscle-bound. I just want enough muscle-mass to look fit. Thin is what I grew up as a kid and continued into my early 20s. That's how I see myself.

I still wonder if 150 pounds is where I'm supposed to be. If I still have more body fat to lose, then perhaps I should lose it. I look at myself in the mirror and notice that I still have a few places with fat. But for the most part, I look lean. So, I think this is my "window", between 145 and 155.

Sticking to a Low Calorie Diet

Weighed in this morning at 152 pounds, down a pound from my last post on Friday.

Since then, my weight went to as high as 155. That's not too bad as I'm trying to maintain a "window" of between 145 and 155.

Yesterday I stuck to the diet regimen,

Morning: 1 cup, 4oz, Dannon Activia Yogurt (110 calories)
Morning: 1 Thomas' English Muffin, Multi-Grain (100 calories)
Afternoon: 1 bag, 2oz, of beef jerky (180 calories)
Late afternoon: 1 package, 170g, of blackberries (73 calories)
Late afternoon: 1 can of V8 Juice (70 calories)
Evening: 4 medium sized tomatoes (140 calories)

Total calories: 673 calories

I did no exercise yesterday.

I got a call from my brother yesterday also. He's been skinny all his life, whereas I was skinny up until my mid-20s. But he got into eating healthy early on in life, whereas I'm just now starting to explore it.

For him, eating healthy, and eating a low calorie meal is not that difficult to do. For me, it was tough, but I'm getting more used to it. I went through a few years of training myself to make food substitutions, eating fewer plates of food at the buffet, or even avoiding the buffet. It was only until after those few years, that I was able to control the urge to eat and really start losing pounds.

Once you start losing the weight, you feel more encouraged to keep going.

Boredom is a big killer of diets. When we're bored, we tend to seek food. So combat that, I try to maintain a list of things to do. The irony, of course, is that if you had a list of things to do you wouldn't be bored. Or, the stuff you have listed on your "to do" list is boring.

Whatever it takes, you gotta find something to relieve the boredom that keeps you away from food.

People Can't Believe How Thin I Am

Weighed in this morning at 153 pounds, up one pound from yesterday.

Yesterday I started out on my diet plan, but ultimately dashed it with an evening beer run. A friend of mine got back into town from a business trip, and the local tavern we like to hang out at had a special going on. I added a small pizza, and we munched on some fried pickles and cheese bites.

Today being Friday, the wife usually wants to go out for lunch.

Then the weekend comes up and that's usually when I go crazy on eating. I fully expect to raise my weight up to around 158 by Monday's weigh in.

I continue to hear from people who can't believe how much more thin I've become. I'm not really that thin actually, but it's just that they're used to seeing me at my heaviest. I tell them that when I was in college and in my early 20's, this is how I looked.

I continue to make new friends through motorcycling, and those people only know me at this current weight. Then they hear the stories of how fat I used to be, and they can't believe it either. It's like there are two versions of me going around.

How Many Calories Do You Burn in a Day?

Weighed in this morning at 152 pounds, no change from yesterday.

Yesterday, I stuck to the diet plan, though I'm guessing the two cans of V8 Juice and two bottles of water, along with the four tomatoes, perhaps added enough water to my system that it negated any weight loss. Here's what I ate yesterday...

Morning: 1 cup, 4oz, Dannon Activia Yogurt (110 calories)
Morning: 1 Thomas' English Muffin, multi-grain (100 calories)
Afternoon: 24 almonds, 1oz, (160 calories)
Afternoon: 1 can of V8 Juice (70 calories)
Mid-Afternoon: 7 small celery sticks with hot sauce (10 calories)
Mid-Afternoon: 1 bottle of water (0 calories)
Early-Evening: 2 medium sized tomatoes (70 calories)
Early-Evening: 1 can of V8 Juice (70 calories)
Mid-Evening: 2 medium sized tomatoes (70 calories)
Late Evening: 1 bottle of water (0 calories)

Total Calories: 660

For my exercise yesterday, I only did some gardening for about 45 minutes, which I estimate a burn of about 200 calories.

How many calories does a typical person burn in a day?

I'm figuring about 2,000 calories for myself, a man in my 40s, at a height of 5'8", and weighing 150 pounds. That's if I did no exercise, except for some housework, but otherwise spent an entire 24 hour period in a sedentary state.

That information was based on a calculator I used at It actually computed total calories burned at 2,046, but I rounded it down to 2,000 for conservative reasons. Here's what I came up with...

Sitting/resting, 720 minutes - 864 calories
Sleeping, 480 minutes - 504
Brush teeth, 3 minutes - 8
Reading, 17 minutes - 20
Sex, foreplay, 15 minutes - 24
Sex, intercourse, 15 minutes - 72
Talking on phone, 30 minutes - 36
Standing, 30 minutes - 40
Cooking, 15 minutes - 45
Driving, 30 minutes - 72
Showering, 15 minutes - 72
Walking, up stairs, 10 minutes - 91
Housework, 60 minutes - 198

Total Minutes - 1,440 (24 hours)
Total Calories Burned 2,046

Notice the "Housework, 60 minutes". That's effectively exercise, but it could be mean taking out the trash, doing dishes, doing laundry, vaccum the floor.

For comparison purposes, I also used a calculator at, which showed that a sedentary man of the same description, who did no exercise, burned about 2,300 calories per day.

The heavier the person, the more calories burned.

If you exercise, your metabolism increases, but it also remains at an increased rate well after you've stopped exercising. Hence, you're burning more calories during a rest period, than if you hadn't exercised at all.

I'm trying to exercise everyday, either walking/jogging, weight lifting, or doing housework and chores.

So like today, I did some yard work for 45 minutes, which I computed a burn of 200 calories. But in the one hour of rest afterwards, I probably burned another 200 calories, instead of the typical 70 calories I would have burned resting without exercise.

Which means exercise not only burns calories directly, but also metabolically in the resting afterwards.

Launching a New Weight Loss Blog

Weighed in this morning at 152 pounds, down two from yesterday.

Yesterday I stuck to my diet plan. Here's what I did to help me lose those two pounds...

Morning: 1 container, 4oz, of Dannon Activia Yogurt (110 calories)
Morning: 1 Thomas' English Muffin, multi-grain (100 calories)
Afternoon: Beef Jerky, 6oz, spicy hot, (480 calories)
Afternoon: 2 bottles of water (0 calories)
Afternoon: 1 can of V8 Juice (70 calories)
Evening: 1 package, 170g, blackberries (73 calories)

Total calories: 833

I also exercised a little, I did some light weightlifting for the arms, chest, and shoulders.

So I've been thinking of launching an entirely new blog on weight loss, one that share some tips each day about losing weight and dieting. I'll still keep Beef Jerky Diet to chronicle my own dieting and fitness regimen, but use the new blog to share my general observations on weight loss.

I haven't built anything yet, it's still in the thinking stage. But since I'm a blogger and affiliate marketer by trade, I'm always thinking of new websites to build. And the subject of weight loss is a highly profitable one, and I think I could carve up a small niche for myself and generate some income on Google ads, or even some affiliate programs.

But over the months of being on this diet, I certainly have made some key observations on what seems to work well on dieting and losing weight.

So for those of you who actually follow this blog, I'll keep you informed.

The Pumpkin Pie Did Me In

Weighed in this morning at 154 pounds, no change from yesterday.

Yesterday, the wife wanted to go out for lunch, claiming that she spent too much time here at home over the Thanksgiving holiday. So I asked her where she'd like to go, and wouldn't you know it? "Sizzler's" she replied. She loves that place.

So I stuck with the salad bar as usual. And I had my normal spinach-tomato-cumcumber-salsa salad. But instead of munching on chicken soft tacos afterwards, I opted to go with some cottage cheese and a couple slices of pineapple. I actually ate rather light.

I would've ended up losing weight for the day, except later on in the evening I chose to eat two generous slices of my wife's homemade pumpkin pie. She actually whipped up several other pies, cookies, and brownies. There's no way I could eat it all and still maintain my weight.

But I simply couldn't allow the pumpkin pie to go to waste.

However, I was able to offset that calorie intake by doing a little exercise. I did some combo jogging and walking.

So today I'm shooting for that diet day, limiting myself to about 700 calories or less, and see if I can knock out another pound or two.

When You're Young You Don't Need to Diet

Weighed in this morning at 154 pounds, down two pounds from yesterday.

And yesterday I was not really on the diet, however I was still able to limit in my intake to a reasonable level. Here's what I had...

Morning: Dannon Activia Yogurt, 4oz (110 calories)
Morning: Thomas' English Muffin, Multi-Grain (100 calories)
Mid-morning: Starbucks Grande Caramel Apple Spice (380 calories)
Lunch: Steak Ka-Bob & Gyro, salad and rice (1009 calories)
Lunch: Medium-sized cup of diet green tea (0 calories)
Evening: Half a bottle of water (0 calories)

Total: 1599 calories

And no exercise yesterday, unless you want to consider motorcycle riding an exercise.

I went out riding yesterday with some guys I hadn't seen in a long time. We ended up at this food court for lunch. After lunch, the guys wanted to call it day, but I didn't. I wanted to do a little bit more riding, and/or find some other friends to hang out with. I called up a couple of guys, but no answered. Otherwise, if they did I was going to drink some beers.

But as it was, I ended up riding home and didn't eat or drink anything after that.

One of the guys riding with us was this 20-something year old skinny guy. I'd say he was the same height as I, about 5'8", but probably weighed around 140. At lunch, he had the same thing I had, except he didn't finish the steak ka-bobs, and part of the rice.

What that said to me was that he's skinny because he's able to stop when he feels like he's had enough. I'm sure he didn't feel full, but it wasn't really a big meal. He simply has better control of his urge to eat.

But he's also quite young, which means his metabolism is working strong, and he seems like he's always busy with something, which means he never finds himself snacking out of boredom.

I wish I could be that way!

Keep a Stock of Diet Food on Hand

Weighed in at 156 pounds this morning. Down two pounds from my last report on Friday.

Friday I drank a lot of beer and ate a lot of food, and saw my weight go up to 160. But yesterday I managed to put myself on a diet, and brought it back down to 156. But I think most of that four pound loss was just pissing out much of the beer. Here's what I ate yesterday...

Morning: 1 cup (4oz) Dannon Activia Yogurt (110 calories)
Morning: 1 Thomas' English Muffin, Multi-Grain (100 calories)
Afternoon: 1 can (6oz) Polar albacore tuna in water (210 calories)
Late Afternoon: 3 calcium carbonate tablets (15 calories)
Early Evening: 5 small sticks of celery with hot sauce (10 calories)
Evening: 1 can of V8 Juice (70 calories)
Evening: 1 package (170g) of blackberries (73 calories)

Total: 588 calories

No exercise yesterday.

What really helps to stick to a diet is to make sure you have plenty of diet food to eat. I found in the past week that I was snacking on chips, cookies, and ice cream because I didn't have any low-calorie fresh fruit, fresh vegetables on hand. Had I kept a stock of tomatoes, blackberries, celery, or strawberries, I would have snacked on those. All of those are very low-calorie.

Obviously, we all get into a snacking mood, so it helps to keep the good stuff on hand just to encourage you to stick to the diet.

Today I'm heading out on a motorcycle ride with some guys. We're supposed to finish the day at a food court inside a strip mall. Food courts don't sound all that conducive dieting, but I'll see what I make out of it.

Dieting After Thanksgiving

Weighed in this morning at 158 pounds.

Thanksgiving did a number on my weight. But since my last blog post, when I reported I reached my goal of 150 pounds, I've since gained on that. I actually only gained a few pounds yesterday.

They say that losing weight is easy, but maintaining is tough. I'd have to agree. You get into this state of elation for having reached your goal, and then you want to relax.

Losing weight actually requires a lot of focus. You have to be relentless, because the old demons of gluttony keep working on you, tempting you. So it's like going full steam ahead on burning calories. But once you reach your goal, it's now about finding the right balance between diet, exercise, and indulgence. In that sense, you have hold back a little on burning calories, increase some higher calorie foods, but keep exercising.

I haven't learned that balance. I only know how to lose weight.

And as far as exercising goes, I don't want to look like a body builder, so I don't just want to keep weight lifting all the time. I'm going to do more cardio, so I'm planning to do more walking with some jogging mixed in. I've plotted out some routes through my neighborhood of 3 miles and 5 miles, which should burn about 300-600 calories if just walking, or about double if I mix in some jogging.

So, I'm going through a new period of learning how much to exercise, how much to diet, and how much junk food I can sneak away with.

Can You Believe I Lost Eight Pounds in One Day?

Weighed in at 150 pounds this morning, down 4 pounds from my last post on Wednesday.

So hey! I finally reached my weight loss goal of 150!

Well, it's sort of anti-climactic. Believe it or not, I had gained weight earlier this week, going up as high as 158 yesterday morning. So technically, I lost 8 pounds in a day? Is that even possible?

Well here's what happened. Wednesday, I went out with some friends to a tavern in the evening, and I had two 22oz bottles of beer. Afterwards, we hit up a mexican restaurant and I had a large margarita. The next morning I had gained weight to 156 pounds.

Then Thursday, I took a motorcycle ride with another friend, and ended up at a bar where I had one 22oz bottle of beer. After that, I picked up the wife and we went out to a Oggi's Pizza Brewery, and I had two 16oz glasses of beer, and a pizza.

So Friday morning, I weighed in at 158 pounds. I figured I still had a lot of water in me. So I limited my water intake. In fact, I didn't drink much of anything. The only liquid I had was 1/2 cup of kefir in the morning, which is basically a drinkable yogurt. Then in the evening I had a pint of frozen yogurt. Otherwise, I spent that whole day pissing all the water out of me.

But the frozen yogurt was a bad call. I guess it didn't mix well with the 4oz of beef jerky I had in the afternoon. It gave me the runs that night. So all in all, I pissed out the beer I drank the past two days, and then lost a bunch more water from the diarrhea.

That's how I lost 8 pounds in one day.

So this weight loss is actually about a loss of 6-7 pounds of water, and then another 1-2 pounds of fat, just by keeping my calories below 800.

I'm not sure if that really counts as true weight loss, since much of it was losing water.

Foiled Again by the Sushi!

Weighed in this morning at 154 pounds, no change from yesterday.

Yesterday, I ended up ditching the diet plan. Instead, the wife and I went out for some sushi. The place we went to is actually a japanese buffet, so I also had some fried stuff like teriyaki chicken and beef, wonton, and fried noodles.

And then when I came home, I ate a pint of acai berry sorbet.

No exercise yesterday either.

In fact, I'm getting lazy lately. I know I ought to exercise, but I can't seem to inspire myself to do anything. I go through this roller-coaster of exercise, where for a while I'm all gung-ho on exercising, and then I go through a period of laziness. I guess we all have that.

Tonight, I'm supposed to get together with some friends at the local tavern. So, I'm seeing beers in my future. This place does have a pretty good grilled chicken salad, and I can already taste it!

Back to Losing Weight Again

Weighed in this morning at 154 pounds, down one from yesterday.

Yesterday, I stuck to the diet plan. Here's what I had to eat...

Morning: 1 regular english muffin (130 calories)
Late morning: 3oz of peppered beef jerky (150 calories)
Late morning: 1 cup of kefir (160 calories)
Afternoon: 1 bottle of Fruit2O (0 calories)
Early evening: 10 small celery sticks (10 calories)
Early evening: 2 baby carrots (they were old), (2 calories)
Early evening: 1 can of V8 (70 calories)
Late evening: 3oz of peppered beef jerky (150 calories)
Late evening: 1 can of V8 (70 calories)
Late evening: 1 bottle of Fruit2O (0 calories)

Total calories: 742

No exercise, but I did mow the front lawn. And I use one of those old fashioned push mowers, so I do get a little bit of a work out.

Also went to my doctor yesterday, to get a mole shaved off the side of my face. I've had this for several years, and finally got something done about it. It's not a huge thing, but small. Yet, it's not flush with the skin like most moles or sun spots, it's kinda raised. The doctor didn't think it was melanoma, but shaved it off and sent it out to a lab. We'll find out later.

But anyways, the blood pressure is still excellent, 114/78.

Can't Diet in Death Valley

camping in death valleyWeighed in this morning at 155 pounds. No change from last Friday's post.

And that's a good thing because I ate and drank, ate and drank, all weekend long.

Some friends and I did a overnight camping trip to Death Valley on our motorcycles. You can see my photos posted here.

The only photo of me is the last one in the album, taken by friend, which came out blurry.

Omelette, potatoes, and biscuit and gravy. Cookies, trail mix, beef jerky, and beer for lunch. Pork Loin, four Louisiana Hot Links, six slices of roasted bacon for dinner. About four bottles of beer, a cup of whiskey & Coke, and a glass of wine for dessert. And that was just Saturday.

I won't go into Sunday because I'll just bore you with all the particulars.

But I didn't do any exercise the whole time. It was all motorcycle riding. If anything, exercise was setting up camp, and tearing down camp.

So how do I eat so much, exercise so little, but yet not gain any weight?

For one, there's the "mystery of motorcycle riding", where months ago I wrote that it magically burns calories. How does sitting on a motorcycle burn calories? All I know is that after a day of riding, I am in fact, tired. Both mentally and physically. It'd be nice if some motorcycle organization granted some money for scientists to conduct a study.

But second, I think my body is healthier, and therefore better capable of dropping weight. In the past few months, I've put more focus on eating fresh fruits and vegetables, and eating whole grains.

I've come to believe that all the pollutants we consume, in the form of food additives, artificial preservatives, and other man-made agents, fouls up the natural processes of our bodies, that our bodies have such a hard time maintaining themselves. Once we eat more fresh foods, natural foods, or foods made from fresh, organic ingredients, the body can eliminate better, manage itself better, and metabolise better.

Well so a new week starts. I'm shooting for dropping five pounds and getting myself to 150 by Saturday's weigh in.

Gained Four Pounds on Five Beers

Weighed in this morning at 155 pounds, up 4 pounds from yesterday.

True to my word in yesterday's blog entry, I did a motorcycle ride with some friends and ended up at Pizza Port in Carlsbad. I had a small pizza and two beers there. After doing some more riding, I ended the day at the local tavern, and took down three more beers. Aside from the english muffin I had in the morning, that was all I ate that day.

So, I suspect the 4 pounds I gained is largely water from the five beers. Four of the beers were in 16oz glasses, the other was a 22oz glass.

Well, not much to say today. Today I'll probably take the wife out for lunch. But I need to do some cleaning up in the backyard, so that'll be my exercise.

My Clothes Are Still Getting Too Big

Weighed in this morning at 151 pounds, down 2 pounds from yesterday.

Stuck to the diet plan yesterday. Here's what I ate...

Morning: one whole wheat english muffin (100 calories)
Afternoon: 3.2 oz bag of beef jerky (250 calories)
Afternoon: 1 bottle of water (0 calories)
Late Afternoon: 14 almonds (100 calories)
Late Afternoon: 1 bottle of water (0 calories)
Evening: 4 medium sized tomatoes (150 calories)
Evening: 1 can of V8 Juice (70 calories)

Total calories: 670

As for exercise, I only did some light weight lifting for the arms and chest.

I'm still getting smaller for my clothes. I'm already down to wearing a size small shirt, but the pants I'm wearing are waist size 32. They're loose enough that I could use a size 31. But I think size 31 is going to be my limit. I already have a pair of size 31 denim shorts, and those feel perfect right now. I'd have to lose another 10 pounds off my waist to get to a size 30, and I don't really want to get that thin.

BTW, I remember wearing a waist size 28 jeans in college, and I was the same height back then (5'8"), but weighed about 130 pounds.

As for today, I'm making it a non-diet day. I'm going to jump on the motorcycle and take it out for a spin, and maybe head over to the coast, around Carlsbad or so, and either go for a pizza and beer, or maybe mexican and a margarita.

How to Lose Weight Without Exercise

Weighed in this morning at 153 pounds, no change from yesterday.

I started yesterday with my whole wheat bagel. But soon after the wife wanted to get out of the house, and suggested we go to the San Diego Zoo. So off we went. We spent about 3 hours there, walking around the place, though we never walked the whole zoo, it's too big of a zoo. For lunch, we ate Albert's (inside the zoo), and I had a salmon salad with italian dressing, two bread rolls with butter, and two beers. I also had a Diet Coke later on.

But can you lose weight without exercise? Well, the answer is yes. However, it's more tough to do, and in the end you'll lose muscle mass, and end up becoming rather skinny.

I've gone through spurts where I'm dieting but felt too lazy to exercise. I was able to lose weight, still.

As I've lost some 70 pounds over the past 18 months, the one thing that I notice is that I've lost more weight in certain areas of my body than the others. My legs are noticeably skinnier, my face is noticeably skinnier. My belly is quite flatter than before. But if you look at me overall, I'm skinny, I'm not necessarily physically fit, and it's largely because I've limited my exercise to mostly cardio, some calisthenics, and light weight lifting. I haven't gone to the gym to do some serious workouts.

However, I didn't necessarily have a lot of muscle when I was overweight either. Just a lot of fat.

My advice on losing weight without exercise...

  1. You have to reduce your calories by a lot (read my series on Losing 5 Pounds in 5 Days). Shoot for 800 calories in a day, or less.

  2. Make sure to get the full recommended daily intake of potassium (4,700mg for men, 3,500 for women). This is important because when you drastically cut down your food intake, you'll naturally consume less potassium. Potassium is needed to keep cells alive, without it, your body will strip potassium out of your muscle cells, causing you to lose muscle mass (ketosis).

  3. Drink V8 vegetable juice, which is very high in potassium, and low in carbs (2 cans a day, with other fresh fruits and vegetables).

  4. Eat high fiber foods, and take fiber supplements. The fiber will bind up some of the fat and carbs you've consumed, and pass it out before being digested.

  5. Eat chile peppers, the hotter the better. Capsaicin is the chemical in chiles that makes them hot. This chemical causes your body to raise its temperature, hence the sweating and flush face that people get when eating them. That of course, requires burning more calories. Use hot sauces, chile seasoning, salsa, these things have no fat, and sometimes no calories at all. Or just fresh raw chiles if you can tolerate them.

  6. Take hot baths. Soaking in a tub of hot water for 30 minutes (or hot enough for you to tolerate), will increase your heart rate, and that will burn some extra calories.

  7. Eat fresh, natural foods. Eat fresh fruit and vegetables, fresh meat, or foods with all natural or organic ingredients. That includes drinking water only, and no sodas, diet drinks, or anything with artificial sweeteners. If you can't handle drinking plain water all the time, buy a bottle of lemon or lime concentrate, and squirt some in a bottle of water. I've found that when you eliminate all the man-made chemicals from your diet, your body tends to lose weight more easily. I think those chemicals throws your metabolism off, or causes your body to do weird things with its hormones.

  8. Go to bed early and get 8 hours of sleep. A 200 pound man can lose about 600-700 calories just sleeping a full 8 hours. Sleep is when the body generates new cells, repairs the body, and restores energy. This all requires burning calories. If you can achieve that deep "REM sleep", then you're getting the maximum calorie burn from sleeping.

  9. Eat all throughout the day, don't starve yourself. When you go hungry, your body slows down the metabolism and tries to conserve calories. So the trick is to eat all throughout the day, but eat a little bit at a time, and eat foods low in fat. Start with something small as soon as you wake up, like a whole wheat english muffin with nothing on it. Then eat something small about once every few hours. Again, take a look at what I did with my "Lose 5 Pounds in 5 Days" series.

  10. Stay away from alcohol, including beer and wine. Alcohol slows down the metabolism.

Try to stick with these tips Monday through Thursday of each week, and then allow yourself to "cheat" on Friday through Sunday. But even on Friday through Sunday, try to stick to some of those tips, particularly eating something small as soon as you wake up.

Lost Four Pounds in One Day

Weighed in this morning at 153 pounds, down 4 pounds from yesterday.

I guess I couldn't believe it when I saw the 4 pound loss, but after thinking about it, much of it was water. That is, I did a lot of beer drinking over Saturday and Sunday. And Sunday I drank a lot of iced tea, as well as beer. So yesterday (Monday), when I said I had gained 5 pounds, it was a lot of water apparently.

But yesterday, I went back on my diet plan. Here's what I ate...

Morning: 1 whole wheat english muffin (100 calories)
Mid-morning: 1 cup of kefir (160 calories)
Afternoon: 1 can of tuna in water (210 calories)
Afternoon: 1 bottle of water (0 calories)
Evening: 1 pound of strawberries (150 calories)

Total calories: 620

I did no exercise.

So, aside from the food, I consumed little water as well. Basically, the bottle of water and the strawberries provided what water I consumed. But otherwise, much of the weight loss was due to pissing out all the beer and water I had drank over the weekend.

Keeping Focus on Losing Weight

Weighed in at 157 pounds this morning, up 5 pounds from my last post on Nov 4.

It's been a challenging five days.

That Wednesday, it was the 22nd anniversary of my wife and I's first date, and my wife always wants to celebrate, so we went to the buffet at Pala Casino, which is one of her favorites. And yes, I splurged because they upgraded their buffet, and everything was so good.

On Thursday I had my follow-up doctor's appointment. He said my cholesterol was perfect. And that was a relief. Remember that I had been on the beef jerky diet for a year and a half, and in some stretches all I ate was beef jerky. And my cholesterol was borderline high when I started the diet. So if you think that eating lots of beef jerky is going to raise your cholesterol, apparently not.

My doctor said that beef jerky won't really raise your cholesterol because it's so lean.

So, score another victory for the beef jerky diet.

However, he said I was definitely thin enough, and advised me not to lose anymore weight. He actually calculated by body mass index and found that I'm right in the perfect range. Technically, he said, I could actually lose more weight, but still recommended to maintain my current weight.

And so over Friday, Saturday, and Sunday I had this attitude that my weight loss plan was effectively over. I found myself changing my habits, and eating more, drinking more. I even found myself feeling too lazy to exercise.

So today on Monday, I'm changing that attitude by putting myself back on the diet, and keeping up the exercise.

Thomas' English Muffins: Better Start vs Hearty Grains

thomas english muffinsWeighed in this morning at 152 pounds, down two from yesterday.

I didn't eat much yesterday, as the appetite wasn't there. I was still paying for the bad food I ate over the weekend. However, by mid-afternoon my stomach seemed to have settled down.

So by evening, I felt hungry enough to eat something. I had two whole wheat english muffins, and then later on two packets of instant oatmeal, and then a bottle of water. It was a total of 500 calories.

No exercise.

Thomas' English Muffins has several different lines of muffins, two of those lines are called, "Better Start" and "Hearty Grains". I've tried both.

The odd thing is that the Hearty Grains uses the words "Double Fiber" on the package, which equates to 5g of fiber, and has 27g of carbs, for a total net carbs of 22g, and 120 calories.

But the Better Start has 8g of fiber, and 24g of carbs, for a total net carbs of 16g, and 100 calories.

The Hearty Grains is made with "Whole Grains", while the Better Start is made with "Multi-Grains".

However, the Better Start doesn't mention anything on the package about it's higher fiber content. It seems like Thomas' would put greater emphasis on the fiber content of this line, instead of doing so with the Hearty Grains line. If you were at a grocery store looking at english muffins, you'd think the Hearty Grains was more healthy just by looking at the words on the packaging.

Anyways, the Hearty Grains muffins taste better with its sweeter flavor, and is more nutritious for its whole grains, but the Better Start is obviously better for dieting with its higher fiber, and lower carbs.

Unfortunately, the grocery stores around my town seem to stock more of the Hearty Grains, while the Better Start is harder to find.

Diarrhea and Weight Loss

Weighed in this morning at 154 pounds, up three pounds from my last post Saturday morning.

I probably should have weighed in higher, but I got some kind of stomach virus over the weekend, and ended up with diarrhea.

Saturday I did fine, going out with some friends on a motorcycle ride, and having a grilled chicken salad, with salsa for dressing, and an iced tea. But that evening, the wife and I had dinner at a mexican restaurant, and I splurged on a plate of carnitas, rice and beans, guacamole and chips, and two margaritas.

It was Sunday that I caught a stomach bug. I went out on another motorcycle ride with some friends, and rode out to Brawley, and had a rib-eye steak at a place called "Brownie's". It came with a salad, roll, and potato, and I drank an iced-tea.

That evening my burps had that rotten egg flavor, that's how I knew I was in for trouble. But it didn't give me any problems just yet.

The next morning on Monday, I took a big dump and actually felt fine. It was if the stomach bug had no real effect. So I hopped on my motorcycle again, and hooked up with another friend and rode down to Stone Brewery in San Marcos. I had a few beers and ate lunch. Then we rode to a tavern for another beer.

And that's when it hit me.

That is, the pressure. I went to the restroom inside the tavern, and let go some serious runs. I actually felt good after that, very hungry in fact. So before riding home, I stopped at a chinese buffet.

Very bad decision! The food was bad. I had eaten there many times in the past, and always found it good, one of the better chinese buffets I had been to. But no more. It was very greasy, the rice was dried out, the noodles were mushy. It just had that bad quality to it.

But I was wrong thinking my diarrhea was over. As I rode back home, my stomach started feeling awful. I got home and rushed to the restroom, and unleashed another big run. And in fact, all night long I was suffering that all too painful, "burning-butt" diarrhea, and only was able to sleep for about a hour in between dumps.

I think the steak at Brownie's in Brawley made me sick, but I was able to tolerate it somewhat. But it was the chinese food last night that made it worse.

So as I write this on Tuesday morning, I still feel as if my guts have plenty of that runny material to release. It's going to be tough day today.

Getting Too Cold To Go Jogging

Weighed in this morning at 151 pounds, down two pounds from yesterday.

Yesterday I ate a total of 667 calories...

Morning: 1 cup of kefir (160 calories)
Morning: 1 whole wheat bagel (110 calories)
Afternoon: 3oz of beef jerky (210 calories)
Afternoon: 1 half-liter bottle of water (0 calories)
Afternoon Snack: 1 container 170g of blackberries (73 calories)
Afternoon Snack: 1 can of V8 Juice (70 calories)
Evening: 2 medium sized tomatoes (44 calories)

I did the full set of exercises, jogging 1 mile, sit-ups, push-ups, crunches, and light weightlifting for both legs and arms.

So wow, I'm only 1 pound away from my goal of 150. But with today being the weekend, I'll likely gain weight today and tomorrow. Meaning, I'll have to wait next week for a shot at 150.

Today I'm planning to spend the day motorcycle riding with some friends. I'm already thinking about my meals. I'm actually sitting here in the morning eating a bagel and drinking a V8 Juice. I'll look for a salad at lunch time, and probably finish the day with a beer or two.

It's getting rather cold to go jogging. I used to go in the morning, but my hands keep freezing up. Even the evenings get cold here in Southern California. So I've been going in the afternoon. But on these days I go motorcycle riding, I spend my afternoons on the road. So I end up not jogging as much as I used to. But I think that's ok, it gives my body some more time to recouperate.

Meal Planning and Weight Loss

Weighed in this morning at 153 pounds, no change from yesterday.

Yesterday, just as I said I would, went out motorcycle riding with a buddy of mine. There's a funny story to it which you can read about here.

We ended up at a sushi bar for lunch, and we split a few rolls, plus I had a bowl of udon because it was rather cold that day and I needed to warm up. I only drank iced teas. When I got back home, I had a Bud Light Lime beer. Earlier that morning, before I left, I had a serving of kefir and a bagel. The kefir, bagel, and Bud Light Lime was a combined 340 calories. I have no idea how many calories the japanese food was.

And I did not exercise yesterday.

So, I managed to control the intake in such a way that I could have a good time hanging out with a friend of mine, and not gain any weight out of it.

But crucial to all this weight management is planning. That is, I knew I would be spending the afternoon with a friend, and eating out somewhere, so I knew not to eat too much for breakfast, and then I knew I had to watch what I eat while I was out, so that I could stay on track.

And I love spontaniety, to me being spontaneous means being free. But since we don't live out in the wild where food is hard to come by, and you have to do a lot of work to get it, it's necessary to keep track of what you've eaten throughout the day so that you know if you're going overboard on calories, or not getting enough nutrients.

What has really helped me plan my intake is looking up various foods on the USDA's Nutrient Database. Then I created a spreadsheet...
  1. I identified several fruits, vegetables, breads, and dairy items on a spreadsheet, and then noted their calories, fat, carbs, fiber, protein, sodium, potassium, and magnesium.

  2. I set a calorie intake goal of between 600-800 calories per day.

  3. Each day, I note how many calories, fat, carbs, fiber, protein, sodum, potassium, and magnesium I've consumed thus far, and keeping adding to it throughout the day.

  4. By evening time, I'm supposed to finish somewhere between 600-800 calories, but also making sure my fiber is above 25gm, the protein is above 50gm, potassium is around 4,000mg, and the magnesium is around 400mg.

This spreadsheet really helps me stick to my weight loss goals. If there's a day where I go out to eat and end up consuming a lot of calories, I then try to set a lower calorie goal for the following day, and use the spreadsheet to figure out which foods I can eat to help me get there.

It's so true what they say about dieting and weight loss, it's really about planning and eating the right foods, not about eating less. Ultimately it's about creating new habits, and adopting a healthy lifestyle.

Losing Weight Starts in Your Mind

Weighed in this morning at 153 pounds, up one pound from yesterday.

Yesterday I broke out my diet by getting together with some friends in the evening at the local tavern. I had two large bottles of beer (22oz each), both of which were porters (dark beer). I figured about 800 calories total right there.

I also had a large grilled chicken salad with some kind of house dressing already mixed in, along with raisins and walnuts. I'm guessing it was about 1,000 calories.

Though earlier in the day I started off as usual with my serving of kefir and a whole wheat bagel, and for lunch a small carton of blackberries. That worked out to 343 calories.

So in total it was a big day, at 2,143 calories.

I did exercise however, doing the full set of jogging, sit-ups, push-ups, crunches, and weight lifting. I knew I was going out that evening, so I knew I had to do as much exercise I could to mitigate the impact.

Today won't be much different. I'm heading out in the morning to meet up with a buddy to do some motorcycle riding. I don't know where we'll end up, but I'm vowing to stay away from beer, and stick to another salad.

I know what you might be thinking, it's that how can I do these things if I'm trying to lose weight? What I'm really trying to do is manage my weight loss plan and still try to live a normal life. I want to enjoy life, go out with my wife, my friends, and train myself to eat light, eat healthy, and develop good habits.

Ultimately the real weight loss starts in your mind. You just can't lose weight cold turkey. It takes years of undoing all the bad habits, and formulating good ones. Even now, I still love going out with my wife, or hanging out with my buddies, so much so that I'll sacrifice my diet for it. So, I need to find a way to manage the diet and still do those things.

Western Bagel and Dieting

Weighed in this morning at 152 pounds, down two pounds from yesterday.

I ate a total of 594 calories yesterday, here's the breakdown...

Breakfast: 1 Thomas' whole wheat english muffin (100 calories)
Breakfast: 1 cup of kefir (160)
Lunch: 1 bag of beef jerky (210)
Late Afternoon Snack: 10 celery sticks with hot sauce (10)
Late Afternoon Snack: 1 can of low sodium V8 Juice (70)
Dinner: 2 medium sized tomatoes (44)

I also exercised, doing my usual jog of 1 mile, and some light weight lifting with the legs only.

I can't believe how conscious I've become in what I eat now. I look at the nutrition label on everything, and I'm getting pretty good at knowing what foods offer higher fiber, lower fat, lower calories, etc.

I went grocery shopping yesterday to replenish my supplies. I had hoped to get another package of Thomas' Whole Wheat English Muffins, but they didn't have any in whole wheat. I instead found a package of bagels from a brand called "Western Bagel", and they make a line of Alternative Bagels, and one of them is a whole wheat variety called "Sweet Wheat". They contain about the same weight as an english muffin, and are at 110 calories versus about 100 for the english muffin.

These bagels are smaller than the standard sized bagel, but when eaten with my usual cup of kefir, they seem to provide the same small breakfast as having the english muffin, or that whole wheat tortilla. Both the muffin and bagel each have 8g of fiber. I do have to say that the bagel is better tasting, while the muffin was rather bland. I actually like the whole wheat tortilla better, but at 200 calories, it's was like eating twice the calories for the same sized breakfast.

I also found that Western Bagel has a multi-grain bagel in a normal size called, "Perfect 10". It's only 140 calories, versus bagels of this size from other brands are about 200-300 calories. This one has 19g carbs, and 9g fiber, for a net 10 carbs. And it has 17g of protein, compared to about 10-12g for other brands. So, I'm tempted to order a bag of this online and make them my breakfast for a week and see how things go.

How Many Calories Burned in a Day?

Weighed in this morning at 154 pounds, down two pounds from yesterday.

Here's what I did yesterday to do that...

1. 1 cup of kefir (160 calories)
2. 1 Thomas' whole wheat english muffin, plain (100 calories)

1. 10 small celery sticks, 4 inches in length, with hot sauce (10 calories)
2. 1 can of low sodium V8 Juice (70 calories)

1. 2 medium sized tomatoes (44 calories)
2. 1 can of low sodium V8 Juice (70 calories)

Total Calories for the day: 454

I should have eaten more protein, but I opted not to because I ate so much meat the day before, I figured I'm still good to go.

1. Jogging in the afternoon, 1 mile
2. Light weight lifting in the evening

I figure I'm burning about 2,000 calories a day. The exercises only comprises about 400 calories burned. The rest is burned through the normal activities of the day, walking around the house, going up and down the stairs, typing on my keyboard, etc.

Based on what I've been able to figure out, about 800 calories is burned just by sleeping for about 8 eight hours. The body has to burn calories just to restore energy to the muscles and to repair things.

I also take a hot bath in the early evening, usually after I do my sets of light weight lifting. Soaking in a hot bath makes my heart beat faster, and I think that's burning more calories also.

Starting My Diet Plan Over Again

Weighed in this morning at 156 pounds.

So on Saturday and Sunday, the binging continued. But I was able to mitigate the impact.

Saturday I went motorcycle riding. We stopped at J.J. Purdy Landry's in Fallbrook, CA, an irish pub. I had a salmon salad and Diet Coke. Afterwards, I stopped at a friend's house, and we BBQ'd some rib eye steaks, bell peppers, garlic bread, and drank a few beers. It sounds like a lot of food, but calorie-wise, only the garlic bread was truly sinful, everything else either low-fat or low-carb.

As a result, I actually lost a pound all day Saturday, weighing in Sunday morning at 155 pounds. I can't help but wonder that the magic of motorcycle riding, once again, helped me lose weight.

But Sunday was a different story. I attended a birthday party, and drank about five beers, several tortilla chips, several deviled eggs, three bratwurst, and two burger patties. I also had some potato salad later in the evening. I was stuffed.

But when I weighed in this morning, I only gained a pound from it all, weighing in at 156 pounds. I think what helped is that I took a big dump before I weighed myself.

So this week I'm going to continue with the same dieting plan that I was using under my "power diet challenge", except I won't attempt to do four or five days straight on it. I'm going to break out on Wednesday and enjoy some finer food.

Day 5: Losing 5 Pounds in 5 Days

I weighed in this morning at 156 pounds. Up four pounds from yesterday.

So on the fifth day of my "5 Pounds in 5 Days" power diet challenge, I succumbed.

After four straight days of punishing myself with tiny morsels of food spread out over the whole day, with exercises mixed in, I couldn't take it any longer. I jumped on my motorcycle and headed out to a tavern and had a couple of beers and some boneless buffalo wings, potato skins, and several peanuts. Then I went to a friend's house and had two more beers.

However, I did spend that Friday morning trying to stick to the plan, eating some whole wheat muffins, and doing some sit-ups, crunches, and push-ups.

However, I did weigh in yesterday morning at 152 pounds. So, basically what I did was I lost 4 pounds in 4 days. Had I stuck to the plan all day, I'm sure I would have extended it to 5 pounds in 5 days for this morning's weigh in.

But what this tells me is that it's effectively impossible to lose one pound every single day. That is, when you see advertisements promising that you'll lose 30 pounds in 30 days, it's a gimmick. In truth, it is technically possible to do, but effectively, it's impossible. After so many days of punishing yourself eating just a little bit here and there, four or five times a day, and eating the lowest-fat, lowest-carb foods, your mind cracks.

And I think that's what happened. Having punished myself for four straight days, it caused me to binge on Friday. I gorged on so many beers, buffalo wings, potato skins and peanuts, that I'm now back where I started at the beginning of the challenge, at 156 pounds. Although, much of that weight gain is water from the beer, and I can piss that out and probably get myself down to 153 pounds. Still, it doesn't look good on a scale.

So, it's better to do this kind of "power dieting" for maybe three days straight at the most, and then break out and enjoy something more fulfilling, but not as guilty, maybe a chicken salad, or a trip to the sushi bar.

Day 4: Lose 5 Pounds in 5 Days

Weighed in this morning at 152 pounds, down two pounds from yesterday.

Day #4 is in the books on my "Lose 5 Pounds in 5 Days" power diet challenge.

I didn't do any exercise yesterday, as my body kept telling me it didn't feel like it was up to the task. I felt sluggish all day. Instead, I took a couple hours nap in the afternoon, and then retired in the evening for a 9 hour sleep.

So here's what I ate yesterday...

1. morning: cup of kefir, Mission Carb Balance whole wheat tortilla, Thomas' English Muffin whole wheat
2. afternoon: 1 can of light tuna in water 6oz, 10 small celery sticks with hot sauce
3. late afternoon: 21 strawberries
4. evening: two tomatoes

And here's the nutritional info on that...

Calories: 734 (2,000)
Net Effective Calories: 606
Fat: 10.44g (65g)
Carbs: 100.52g (300g)
Net Effective Carbs: 68.52g
Fiber: 37.2g (25g)
Protein: 64,98g (50g)

So yesterday was my lowest calorie intake at 606 effective calories (after subtracting the fiber from the carbs). And while I slept, my body was restoring energy back to my muscles.

So far, after four days, I've effectively lost four pounds. I just need to lose one more pound to successfully complete five pounds in five days. That might be a tough one for today, because my wife was feeling pretty energetic yesterday and was buying stuff to cook up a chicken dinner for tonight.

On the other hand, that's a good thing for me and this diet challenge, because it represents a typical day in someone's life. That is, I can't always expect to stick to my dieting plans, there's always something that will come up and force me to alter my plans. So, I'm going to try to do all my exercises today, and cut back on some of the other things I've been eating.

Day 3: Losing 5 Pounds in 5 Days

Weighed in this morning at 154 pounds, no change from yesterday. Well technically, I was 153.5 pounds, but I round everything up.

So it's day #3 on the Power Diet Challenge of losing 5 pounds in 5 days. Here's what I did yesterday...

1. morning: medium sized hot green tea, plain
2. late morning: cup of kefir, one Mission Carb Balance whole wheat tortilla
3. late morning: exercise, jogging 1 mile
4. afternoon: package of blackberries (6oz), bottle of Fruit2O
5. late afternoon: 45 baby carrots
6. early evening: 1 can of light tuna in water (6oz)
7. evening: exercises, light weight lifting
8. late evening: two tomatoes, medium sized

Here's the nutritional breakdown of what I ate...

Calories: 837 (2,000)
Net Effective Calories: 717
Fat: 10.28g (65g)
Carbs: 118.84g (300g)
Net Effective Carbs: 88.84g
Fiber: 49.51g (25g)
Protein: 65.22g (50g)

(xx) = USDA recommended daily intake

Well, I'm kinda disappointed I didn't lose a pound yesterday, but I'm still shooting for losing 5 pounds in 5 days, it just doesn't have to be one pound every day.

Beware of low sodium! Last evening I started feeling lethargic. Looking over my diet this week, I wondered if I was too low on sodium. So, I poured some table salt into my hand and licked it up. I started feeling better within minutes. It seems that being on a diet high in fruits and vegetables can get you low on sodium. That's something I didn't worry about when I was going full steam ahead on beef jerky.

I still drink V8 juice, but I happen to have low sodium V8, which is only 200mg of sodium per can. You need about 2,500mg of sodium per day. I think I've been getting anywhere between 1,000 to 2,000mg per day. But I've been drinking less V8 since I've stepped up on the fresh fruits and vegetables.

Day 2: Losing 5 Pounds in 5 Days

Weighed in this morning at 154 pounds, down another pound from yesterday.

It's Day #2 on the "5 Pounds 5 Days" power diet challenge, and so far so I've lost 2 pounds in 2 days. Not bad.

Here's a breakdown of what I did yesterday...

1. early morning: cup of kefir, and one Mission Carb Balance whole wheat tortilla.
2. morning: tall cup of coffee (plain)
3. afternoon: container of blackberries (170g)
4. afternoon: exercise, jogging one mile
5. mid-afternoon: beef jerky (3oz), tall cup of green iced tea (unsweetened)
6. late afternoon: exercise, light weight lifting
7. early evening: two medium sized tomatoes
8. evening: two medium sized tomatoes, 1 can of V8.

And here's the nutritional breakdown of what I ate...

Calories: 801 (2,000)
Net Effective Calories: 681
Fat: 11.83g (65g)
Carbs: 124.58g (300g)
Net Effective Carbs: (94.58g)
Fiber: 42.01g (25g)
Protein: 58.68g (50g)

(xx) = USDA recommended daily intake)

Net Effective Carbs is calculated by subtracting 30g of carbs from the total carbs. The 30g of carbs comes from the high fiber foods (kefir, whole wheat tortilla, and blackberries), which does not get converted into sugars, and is passed out unconsumed. Net Effective Calories is calculated by subtracting 120 calories (30g carbs x 4 calories per carb) from the total calories.

The beef jerky I ate had a lot of sugar in it, about 30g of carbs total just in that bag. Beef jerky is actually a pretty good diet food, considering it's high in protein. But you have to read the Nutrition Facts label and one that's lowest in carbs. Plain beef jerky has no sugar, and no carbs. It's just that companies tend to throw sugar into it.

So I've discovered that canned light tuna, packed in water is actually better. It has no sugar at all, though a typical can (6oz) actually provides less protein. But overall, when I combine that with the cup of kefir and the whole wheat tortilla, I end up with more than the 50g of the daily recommended intake by the USDA.

Day 1: Losing 5 Pounds in 5 Days

Weighed in this morning at 155 pounds, down one pound from yesterday.

So yesterday was my first day on my "power diet", attempting to lose 5 pounds in 5 days. Here's a breakdown of what I did...

1. breakfast: whole wheat tortilla, cup of kefir
2. exercises: light weight lifting
3. lunch: blackberries (1 container 170g), green iced tea unsweetened
4. exercises: jogging 1 mile
5. afternoon snack: peas in pods, about 30 pods
6. dinner: can of light tuna in water (6oz), 2 medium tomatoes, 30 grapes

Here's the nutritional breakdown of what I ate...

Calories: 830 (2,000)
Net Effective Calories: 710
Fat: 10.13g (65g)
Carbs: 116.26g (300g)
Net Effective Carbs: (86.26g)
Fiber: 39.91g (25g)
Protein: 69.51g (50g)

(xx) = USDA recommended daily intake)

So my total calories was way under the RDI of 2,000, as well as my fat and carb intake. Meanwhile my fiber and protein was over the RDI.

Also, the only "high fiber" foods I had that day was the Mission Carb Balance whole wheat tortilla (21g) and the blackberries (9g), for a total of 30g of fiber. High fiber foods are those with more than 5g of fiber. Because they are high fiber foods, the fiber does not breakdown into sugars, and are passed out. Therefore, I can subtract them from my total carbs, adjusting it down to 86.26g.

When you consider that each carb translates to 4 calories, I can subtract 120 calories from my total, which effectively becomes 710 actual calories absorbed for the whole day.

So, I'm off to a good start!

Trying to Lose 5 Pounds in 5 Days

Weighed in this morning at 156 pounds, which is up 2 pounds from my last blog entry Friday morning.

Like I said in that last blog entry, I had visited a friend of mine Friday night to change a tire on my motorcycle. He has a tire changer. I chugged down about 5 beers, and munched on some grapes, strawberries and tomatoes. And then on the way home, I stopped at an In-n-Out Burger and had a Double-Double with cheese. But earlier that day, my wife and I had lunch at a Sizzlers, and I had a spinach salad, with tomatoes and cucumbers, and some chicken soft tacos.

So all that eating and drinking pushed me up to 158 pounds when I weighed in Saturday morning. And Saturday my wife and I rode the motorcycle to San Diego to Shakespeare's Pub, which has the best fish-n-chips. Huge pieces of fish, and the best french fries, the thick cut kind, soft and oily. But that was all I had to eat.

Sunday morning I weighed in at 157 pounds. The wife and I drove to the San Diego Wild Animal Park. We did a lot of walking around the park, which accounted for some exercise. Afterwards, we ate at a Shogun teppanyaki restaurant, and I splurged on a combo New York Steak and Scallops, which came with fried rice, vegetables, and soup. I added a spicy tuna roll and a bloody mary. But that was all I ate that day.

And so today I'm now at 156 pounds.

Considering all I ate over the weekend, I'm pleased that I was able to only gain two pounds effectively.

So this week I'm planning to go on a power diet. I spent some time Saturday looking up various foods on the USDA Nutrient Database to figure out what fruits, vegetables, and meats have the lowest fat, lowest carbs, and highest fiber. I came up with tomatoes, blackberries, celery, and canned light tuna. I'm still sticking with my kefir and whole wheat tortilla in the morning, along with a couple cans of V8.

But I'm figuring with that diet, I'm looking at about 700-800 total calories each day. And then I'll be exercising.

My goal is to lose five pounds over the next five days, and hopefully weigh in next Saturday morning at 151 pounds.

Wish me luck.

Mission Tortillas Carb Balance - Tons of Fiber

mission tortillas carb balanceWeighed in this morning at 154 pounds, no change from yesterday.

No beef jerky yesterday. I started out as usual with a serving of kefir and a handful of almonds. My internet access at home died, so I went to a Starbucks instead. I had a package of raspberries (about 12oz), and a iced green tea. Later on in the evening I had a four medium sized tomatoes, and six sweet peppers, and a whole wheat tortilla. I also did my full set of exercises, jogging, sit-ups, push-ups, and weight lifts.

That whole wheat tortilla I had was from Mission Foods, which makes a whole wheat version called "Carb Balance". Each tortilla contains 21g of fiber, which equates to 84% of the daily recommended allowance. But each tortilla also contains 200 calories, 45 of which comes from fat. But I'm going to give these things a try and eat one every morning as my breakfast. That combined with the serving of kefir and the handful of almonds, I'll have more than 100% of the RDA for fiber just in that meal.

As far as the taste is concerned, it's not bad at all. It's softer than a typical flour tortilla, even after refrigerated it's still rather soft. I eat it plain without anything on it. After eating all these fresh fruits and vegetables, it's actually a welcome addition to my daily intake.

From what I've been reading, the fiber is supposed to bind up some of the carbs and fat from the other foods I eat, and thereby prevents some of those calories from being absorbed into the body. Hopefully these Mission Tortillas "Carb Balance" will do something for me.

Well today being Friday, I'm supposed to visit a friend and hang out over some beer and munchies. I'm going to bring up some beer, along with some grapes to eat. Last time I went up there to hang out, I ended up eating a plate of nachos with melted Velveeta cheese. Not this time!

Need More Fiber in my Diet

Weighed in this morning at 154 pounds, down one pound from yesterday.

Another beef jerky diet day yesterday, starting out with my serving of kefir and a handful of almonds. Then 3oz of beef jerky for lunch, followed in the evening with 12oz of fresh blackberries, and about 12oz of fresh broccoli and sweet peas. I had a can of V8, a bottle of water, and a bottle of Fruit2O.

I also did all the exercises, went jogging, sit-ups, push-ups, and various weight lifts.

I'm going to try to work more fiber into my diet. Thinking about getting a loaf of whole wheat bread, and just having two slices a day, one in the morning and one for lunch. I'm just going to eat them plain with no spread.

All this sounds pretty drab when you read about my daily dieting. I mean, just eating raw fruits and vegetables, plain bread with nothing on it, kefir, vegetable juice, unsalted almonds, beef jerky. I don't really eat anything prepared, like a casserole, or sandwich.

However, I'm still dieting, still trying to reach my goal. Once I reach that goal, then I'll shift towards eating regular meals, and attempt to maintain my weight instead of lose weight.

Tailbone Hurts When I Sit

Weighed in this morning at 155 pounds, down one from yesterday.

Another beef jerky diet day yesterday, started off with a serving of kefir and a handful of almonds. For lunch I had 3oz of jerky. In the evening I had some sweet peppers, celery sticks, and a flour tortilla (plain). I dipped the peppers and celery into some chile sauce, and then washed it down with a V8. I also had a bottle of water and a bottle of Fruit2O.

I also did the full set of exercises, jogging, weight lifts, push-ups and sit-ups.

I blogged yesterday that it was raining and that I would be stuck indoors all day. However, the rain let up for a moment, and enough sunshine came through to dry up sidewalks, that I went jogging.

That tailbone of mine keeps getting in the way. When I sit, I can feel it, and eventually it bothers me. So, I have to put more weight on one butt cheek or the other, which means I'm not sitting up straight. I have the same problem sitting in the car, or on my motorcycle. I sometimes wonder if my tailbone is longer than normal people.

My wife complains about her tailbone too. She's been slowly losing weight over the past few weeks now.

I get the sense that there's a lot more people losing weight these days than ever before, and perhaps due to the high unemployment rate and bad economy. I personally know some people currently watching their diet, and they just happen to be in a weak financial position. And of course that's just bad for the food industry.

Fruit and Vegetables for Dinner

Weighed in this morning at 156 pounds, down one from yesterday.

I had something more closer to a beef jerky diet than I had in the past several days. I had a whole 2oz of jerky for lunch! I started that morning with a can of V8 and a handful of almonds. Then later in the evening I had a few sweet peppers and a pint of grape tomatoes. That and three bottles of water.

But I also did a full set of exercises, jogging, push-ups, sit-ups, and various weight lifts.

It's raining outside this morning, so it looks like I'll be stuck indoors. It's supposed to rain all day today and tomorrow.

I had to make a run to the grocery store this morning as I was all out of kefir. I managed to also pick up some blackberries, strawberries, tomatoes, and a vegetable tray, all will become my lunch and dinner over the next few days, that and some beef jerky I still have here at home.

Funny thing, last night I dreamed of going to this indian casino nearby and eating several slices of prime rib at their buffet. I've been there several times over the past several years, and they do have a great buffet. They also have great guacamole and they also have these roasted jalapeƱo peppers. I love to cut up the jalapeƱos into chunks, and then eat a piece of prime rib with it along with some guacamole.

I'm tempted to go there maybe this Sunday and take the wife. We actually did exactly that earlier this month, maybe that's why the dream happened.

Staying Disciplined in Weight Loss

Weighed in this morning at 157 pounds, up three pounds from Saturday's weigh in.

Saturday and Sunday I splurged on food.

I took the motorcycle out Saturday afternoon with some friends and we hit up The Beer Hunter in La Quinta. I had a chicken salad and two beers, but also had a piece of club sandwich that another guy couldn't finish. I had another beer later on after the ride. And that evening the wife and I went out for a steak dinner.

Sunday my wife and I went to Onami in Escondido for some sushi and sashimi. Afterwards we went looking around for a new motorcycle tire but couldn't find a store that had one the size I needed. Then we stopped for some frozen yogurt.

The closer I get to my weight loss goal of 150 pounds, the more I feel encouraged to relax and enjoy food. I really need to stick to discipline.

What also encourages me is that my wife and I recently paid off some debts, so now we have some money to spend. Having to save money actually helped me lose weight.

It's also getting quite cold here in SoCal the closer we get to winter. I go out jogging in the morning, and temps feel like they're in the 50s. My hands and legs get cold.

Slowly Reaching My Weight Loss Goal

Weighed in this morning at 154 pounds, down one from yesterday.

I started yesterday with a serving of kefir, and then not too long after my wife asked if we could go out for lunch. So, I had my usual salad bar, starting with a spinach salad consisting of tomatoes, bell peppers, cucumbers, and topped with salsa. Then I had some chicken soft tacos with guacamole, olives, and jalapenos. I drank down only one glass of iced tea.

That evening I ate the rest of the strawberries, and had some almonds too.

I tried exercising yesterday, doing my usual two-mile jog, but I didn't get far. I just didn't have the attitude. My body felt fine, but my mind wasn't into it. I think I only did about a half-mile, and then walked back home.

I'm starting to think more about getting a membership at a gym. I know I'm doing exercises at home, but wondered if I could do better with all the equipment at a gym. We finally got some debts paid off this month and we're in a better financial position. But I guess I'm in no hurry right now.

Riding Motorcycles Helps You Lose Weight

Weighed in at 155 pounds this morning. No change from yesterday.

Yesterday, after blogging about how I've cut back on eating meat, and eating more fruits and vegetables, I decided to jump on my motorcycle and find a mexican restaurant. I ended up having carnitas, with corn tortillas, rice, beans, chips, and salsa. I had a few glasses of Diet Coke. Later that evening, I snacked on some celery and sweet peppers.

I thought for sure I was going to gain a couple pounds from it, but somehow I managed to not gain anything.

There seems to be a mystery in riding motorcycles and weight loss. I wrote about this in an earlier post, that riding motorcycles somehow causes you to burn calories more quickly. I've heard that riding motocross is actually the second most physically demanding sport in the world, second only to soccer. But then again, riding street motorcycles is hardly as demanding as motocross. But on the other hand, they still both involve motorcycles, so somehow there's a correlation.

But what I can tell you about riding motorcycles, is that it requires a lot of concentration. You have to be on your toes at all times, simply because car drivers don't know what the Hell they're doing, and they can't see crap. Perhaps the mental energy alone in motorcycling is what causes the calories to come off more quickly.

As for today, the wife wants to go out for lunch, so I'm taking her out. Probably just find some place with a salad bar.

Eating Less Red Meat

Weighed in this morning at 155 pounds, no change from yesterday.

I started the day yesterday with my usual serving of kefir, but with an avocado. For lunch it was fruit and vegetables consisting of prunes, strawberries, sweet peppers, and celery. Sounds gross right? Well, I've actually learned to like this stuff. I found that celery is pretty good with salsa. Later on in the evening I had a can of V8 and almonds.

I also jogged that morning.

If you've been following my beef jerky review blog, you can tell I've been cutting back on jerky. Whereas I used to publish a new review every day, it's down to about once or twice a week now. And that's just a reflection of my change of diet.

It might sound like I've given up on meat altogether, but I haven't. I'm just picking and choosing my moments. It's strange. I used to crave beef, ham, pork, and all the red meat stuff, to the point where I've ignored the fruits and vegetables. Now it's the opposite. The last time I had meat was the chef salad last Tuesday.

I still love to eat burgers and steaks, it's just that I don't feel that urge to do so anymore. When I think about what to eat, I think what's good for my body, as opposed to what's good for my taste buds.

Before I started the diet, I obviously knew what was good for my body, it's just that I didn't have the will power to make the right choices.

It's funny that it took me several months of eating nothing but beef jerky, just to lose this much weight, only to end up gaining an appreciation for fruits and vegetables.

Elizabeth Hurley Eats Beef Jerky to Stay Slim

Weighed in this morning at 155 pounds, no change from yesterday.

Yesterday I started off with a serving of kefir and an avocado. For lunch I went out and had a chef salad with three glasses of Diet Coke. Later on, I had a beer. I didn't eat or drink anything else that day. I did some light exercises, but not much.

Elizabeth Hurley, the actress, apparently uses beef jerky to help her maintain her sexy figure. I read about it on Digital Spy...

Elizabeth Hurley has admitted that she eats beef jerky to help her stay slim.

Hurley told Easy Living magazine: "It's an excellent thing for anyone on the Atkins diet. I did a movie in South Africa with Ice Cube and it's all I ate. I was very thin - 121 lbs."

I'm not sure how serious she was by saying, "and it's all I ate". That is, we often exaggerate when we talk about how good something is. But on the other hand, I've had many days on the beef jerky diet where beef jerky was indeed all that I ate.

Jerky is definitely an effective food to lose weight fast, provided you can still work in other foods to balance out the nutrition, and of course still exercise.

Thanks to the folks at Gary West Meats for showing me that article.

Remembering My College Days

Weighed in this morning at 155 pounds, down 1 pound from yesterday.

I started yesterday morning with a serving a kefir and a handful of almonds. For lunch, I ate a pound of grapes and drank a can of V8. Later on in the evening I had 2oz of beef jerky and drank another can of V8. Throughout the day I had two bottles of water, and a bottle of Fruit2O.

Yesterday, the winds stopped blowing which made my allergies disappear. I felt good enough to go jogging in the afternoon, and did my two-miles. I also did some push-ups, sit-ups, and leg-exercises with weights.

That evening my wife and I visited the grocery store, and I spent my time going through the produce section looking for lunch and dinner for the next few days. I picked up some strawberries, some bell peppers, celery, some salsa, and avocados. I figure I'll work in some beef jerky too.

It's a major change of eating habits for me to buy up all this rabbit food. What's more funny is that I actually like this stuff. Well, the truth is that I've always liked fruits and vegetables, but I've always liked meat better. But I'm happy about being slim again, I feel like my old self, from back in the college days.

We can't truly be young again, but I'm still the same person that I was when I was 21. My body may be 43 now, but I'm close to being back to the same weight I was when I was 21. It almost feels as if I'm back to being 21, except I'm not as dumb. If you were skinny in college, and are now overweight, it's worth going through a weight-loss program just to feel that same way again.

Dealing with Allergies

Weighed in this morning at 156 pounds, down 3 pounds from yesterday.

I started off yesterday with a serving of kefir and a handful of almonds. For lunch I had a small veggie tray consisting of tomatoes, carrots and broccoli. In the evening I had some dried pineapple. I also had two cans of V8, a bottle of water, and a bottle of Fruit2O. I didn't do any jogging yesterday due to my feeling under the weather, but I did manage to do some weight lifting.

I still have the cold symptoms, runny nose, watery eyes, coughing. But my body feels ok. That makes me believe it's just allergies I'm dealing with. Yesterday, the wind was blowing all day. Having these symptoms makes it miserable for me to work at my laptop, and hard to concentrate. What I really feel like doing is soaking in the tub.

I noticed recently that my wife seems to be more interested in losing weight also. She's a few inches shorter than I, but is about a few pounds heavier than me. I think that knowing she's now heavier has put some pressure on her to lose weight. But so far, she hasn't been doing much to lose weight. Rather, she's been talking about weight loss, which tells me that what I've done for myself has her thinking a lot more about herself.

Tracking Your Weight Loss is Key

Weighed in this morning at 159 pounds, up 3 from Friday morning.

Friday I ended up at a friend's house, and had four beers, along with a plate of nachos, some grapes, and dried pineapple. We hung out until midnight, and then I went home. As it turned out, I gained 3 pounds from that when I weighed in Saturday morning.

On Saturday, the wife and I went to a buffet. I had slices of roast beef, topped with guacamole and roasted jalapenos. I also some potatoes, corn, tomatoes, and marinated artichokes. I drank Diet Coke. But that was all I had that day. Although, I did jog my 2-miles that morning. All in all, I didn't gain or lose weight that day.

While I was at my friend's house Friday night, we talked about weight loss. He had lost about 24 pounds over the past 6 months. He uses his iPhone to help him track his calories in and calories out. He has this app on the iPhone that let's him input what he has eaten, and how much exercise he's done, and it calculates the calories on everything. Then it tells him if he's on track to meeting his weight loss goal.

I mentioned to him that I kinda do the same thing with this blog, and my spreadsheet, though I don't calculate the calories in and out. Rather, I just weigh myself each morning to see if I'm meeting my goal. If it looks like I'm going to miss my goal, I try to adjust my exercises or switch to lower-calorie foods.

Either way, tracking one's weight loss progress is key. If you don't know you're on track or off track, then you won't know to adjust, and you won't know what's working and what isn't.

I mean, that's how I figured out beer really isn't that bad. It doesn't really add that much calories, assuming you're exercising daily. I could drink several beers one night, and witness a 3-4 pound weight gain the next morning, due to all the water. But in just one day of exercising, and pissing out all the water, I'd lose those 3-4 pounds. The point is that I only figured that out by tracking my progress daily.

At the very least, you just need a wall calendar placed next to your scale. Write down your weight every morning. Shoot for a weekly weight loss of 2 pounds, and a monthly weight loss of 8 pounds. I think that's pretty reasonable. As you watch your weight decrease or increase, you can strategize your exercises and dietary intake over the month.

So today, I'm thinking of staying home. I woke up with a runny nose, watery eyes, and coughing. I think that flu bug I shook off last week has managed to return. Either that or it's just allergies. Here in SoCal, the winds have started blowing.

I'm going load up on allergy meds, take a bath, and rest for awhile.

Losing Weight With Beer

Weighed in this morning at 156 pounds, no change from yesterday.

Started yesterday with my usual serving of kefir and a handful of almonds (a handful seems to be about 12-16 almonds). For lunch I had a small veggie tray of broccoli, tomatoes, and celery, with some pico de gallo. I drank one bottle of water, and one can of V8. I also did the full round of exercises, jogging, sit-ups, crunches, push-ups, and some weight lifts.

That evening I got together with a couple of friends at the local tavern for beer. I drank three bottles, and had a medium-sized chef-salad. My friends had fish-n-chips, and I was so tempted.

We got into a discussion about my weight loss, and I mentioned how much dedication goes into losing some 60 pounds over a year-and-a-half. I think the topic came up because when I ordered the chef salad, I told the waiter to bring me some salsa or hot sauce instead of salad dressing (they had no fat free dressing). So, they pointed to the three beers I was having, wondering how that fit into my diet plan.

I said beer doesn't really add much calories. One bottle of light beer is about 70 calories, whereas one bottle of regular beer is about 100 calories, and one bottle of dark beer is about 200 calories, and all the calories comes from carbs; there's no fat in beer. But much of the weight gain from beer comes from the water. You can piss out all the water, and then burn off the calories doing light exercises.

But on top of that, drinking three bottles of beer makes you feel full, from the water and the carbonation. I'm sure I could come up with a beer diet, just like a beef jerky diet. But the reality is that you still have to exercise, still have to eat fruits and vegetables, and ultimately you have to change your lifestyle to keep that weight off.

However, after having lost that much weight, and weighing at 156 pounds, I can't seem to hold my liquor anymore. Last night the only beer I drank was below 6% alcohol, which is medium compared to all other beers, and yet I was still drunk. When I weighed in the 200's, I could put those beers away and only start to feel a buzz.

So, if someone were to actually go on a "beer diet", they'd gradually get more drunk as they lost more weight.