I’m
confident, that by compiling and analyzing dietary behaviors and other
co-factors, I will find useful patterns that will help me design a more
effective weight loss program. I will chart calorie counts,
macro (and micro) nutrients, liquid type and volume, meal times, etc. I
will set predetermined time frames (usu. 2 weeks) for each set of
variables and then analyze results for consistencies against alternate data. I’m
starting simple by looking at caloric meal totals (CMT) to
learn how this impacts total daily calories (TDC). Once this phase is complete, I can
start looking at other factors such as meal combinations (macronutrients) etc. The hope is, that once all this data has been digested and
analyzed the information will answer some important questions, such as: 1.
which calorie / meal combinations produce the best overall results, 2. Will consuming more proteins and fewer carbohydrates
for a given meal impact the choice, type or even need of an after meal snack? 3. Will
consuming a glass of water before a meal help reduce appetite thereby reducing
CMT? 4. How do exercise routines and time / combinations impact the TDC? 5. How
do outward stressors impact the TDC? 6. What TDC value provides the most
significant weight loss 7. How do real-time results compare to hypothesis and
study data?
Without
dissecting my life too much – I want to put together a daily plan based on
empirical evidence that will provide me with maximum results.
After all, if I’m going to all the trouble /restriction of dieting (and believe
me I do mean trouble) then I might as well get the most bang for my buck,
so to speak. It’s amazing what valuable information can be gleaned from
documenting simple things… As the study progresses it will help navigate its
own path and of course I’ll post results / decisions along the way. It will be interesting to follow.
But,
first things first – today’s target list.
| TARGET LIST | Calories | |
| Wednesday 2/19/14 | ||
| Breakfast 7:00am | ||
| 1/2 Oatmeal w/ 2 tbsp PB2 | 45 | |
| English Muffin | 110 | |
| 2 tbsp PB2 | 45 | |
| 1 Tbsp Jam | 50 | |
| Bowl of Salad - no dressing | 0 | |
| Sm, coffee w/ND Creamer | 30 | |
| Breakfast Calories | 280 | |
| Snack | ||
| Med. Banana | 105 | |
| Sm. Coffee w/ND creamer | 30 | |
| Snack Calories | 135 | |
| Lunch | ||
| Cosi Club | 455 | Yumkins! |
| Cosi Kettle Chips - 1oz bag | 150 | " |
| Sm bag baby carrots | 35 | …not |
| Lunch Calories | 640 | |
| Sub Total: | 1205 | |
| Snack | ||
| Kind Bar | 180 | |
| Sm. Coffee w/2% milk | 50 | |
| Snack Calories | 230 | |
| Dinner | ||
| English muffin | 110 | |
| Bacon | 100 | |
| 2 Eggs scrambled (pam) | 120 | |
| 1 slice of jarlsburg | 67 | |
| Bowl of salad | 0 | |
| Dinner Calories | 397 | |
| Snack | ||
| Sm. Coffee w/ND creamer | 30 | |
| Apple | 55 | |
| Snack Calories | 85 | |
| Slow walking 30 minutes <150> | ||
| Total Daily Calories | 1767 (revised) | |
