Total
Daily Calories: 1625
Day 86 … Days till Weigh-In: 1
The process of losing weight is no
mystery. If we burn more calories than we consume, we’re going to lose weight. Calories in – Calories out, that’s how
it works. However, there are some other factors that can contribute to the
amount of weight we lose such as movement,
which I talked about in my April 5th post “NEAT”
And then there’s ‘caloric
distribution’ which in this instance refers to the time of day calories are
consumed.
A recent Study
was conducted of 93 overweight women assigned a 1,400-calorie weight-loss diet for
12 weeks. Half the women ate a high-calorie breakfast (700), then a 500 calorie
lunch and 200 calorie dinner. The other group consumed a 200-calorie breakfast,
a 500-calorie lunch and a 700-calorie dinner.
Results: over
a 12 week period, women in both groups lost weight. However, the group that ate
a large breakfast and small dinner lost 2.5 times more weight (19 lbs) than
their counterparts who ate a big dinner and smaller breakfast and lost only 8
lbs. Additionally the group that ate 700 calories for breakfast reported
feeling less hungry throughout the day, another benefit.
Tracker
Change:
I’m a big fan of research studies because they provide important
data supporting specific theories and hypothesis. But I also know that they’re
not the “final word”. Sometimes they're a stepping stone or foundation that allows us to make decisions and proceed from there - which is exactly what
I’ll be doing over the next month.
Tomorrow I’ll have 2 months of weigh-in results which provides enough data to make me feel
confident in testing the above hypothesis for myself. That said, for the next month
(until May weigh-in) I will make every effort to consume a significantly larger
caloric breakfast than dinner with lunch somewhere in-between. This will be
difficult to do consistently, but I’ll do my very best. And if research is
correct (and applicable to woman that do not
suffer from metabolic
syndrome as the woman in the study did), then I would expect results to at least be similar...
Personal Thoughts:
I've hobbied hard for a month and finally we're at the eve of the 2nd weigh-in. I'm as curious
as everyone else to see results. I'll post them sometime mid-afternoon. J
I've hobbied hard for a month and finally we're at the eve of the 2nd weigh-in. I'm as curious
as everyone else to see results. I'll post them sometime mid-afternoon. J
|
Daily
Tracker
|
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| [42] | Tuesday 4/8/14 | |||
| Time | Qty | Food Item | Calories | Sub |
| 7am | Breakfast | |||
| 1 | English Muffin | 110 | ||
| 2 Tbsp | PB2 | 50 | ||
| 2 Tbsp | Strawberry Preserves | 100 | ||
| 1 | Hazelnut Crème Decaf | 70 | ||
| 1 | Bowl Organic Mixed Greens | 0 | ||
| Breakfast Calories: | 330 | |||
| 11a | Snack | |||
| 1 | McIntosh Apple | 60 | ||
| 1oz | Coffee | 70 | ||
| Snack Calories: | 130 | |||
| 12:30 PM | Lunch | |||
| 1 | Cosi Club MG Flatbread sandwich | 455 | ||
| 1 | Cosi Kettle Chips | 150 | ||
| 1 | Bottle Water | 0 | ||
| Lunch Calories: | 605 | 1065 | ||
| 2pm | Snack | |||
| 10 | Baby Carrots | 30 | ||
| 8 | Med. Strawberries | 80 | ||
| Snack Calories | 110 | 1175 | ||
| Dinner | ||||
| 2oz | Whole Grain Pasta | 400 | ||
| 1/4c | Chopped Clams (no oil) | 25 | ||
| 1 | Large Bowl Mixed Greens | 0 | ||
| Dinner Calories | 425 | 1600 | ||
| Snack | ||||
| 1 | Hazelnut Crème Decaf | 70 | ||
| 1 | Hard Boiled Egg | 75 | ||
| Snack Calories | 145 | 1745 | ||
| Total Calories Burned | <120> | |||
| Total: | 1625 | √ | ||
| ***Daily Caloric Goal: | 1900 | |||
| Water (1 cup per circle) | ||||
| O O O O O O O O O O O O O O O | 12 | |||
| 1 cup = 8 fluid oz = 0.24 liters | ||||
| Time | Activity | Burned | ||
| 30 min | Walking | <120> | ||
| <120> | ||||
| *Calorie/Activity calculation: 20 or 30 Calories for every 5 minutes (depending on exertion) | ||||
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