Meal Planning and Weight Loss | Beef Jerky Diet Blog

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.


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