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Stuck to calorie counting and had a daily total of 729 KCal and 44 Carbs yesterday. Looking for another good day. Keep expecting the weight loss to flatten out. Had a nightmare about waking up and found I hadn't lost any weight! I have to stick with the numbers.
BMR 2900 KCal
Total KCal consumed 729
Weight Loss 2170 KCal
2200/3600 = .60 pounds
Had a 130 KCal Smoothie at noon. Will have dinner at 6 PM.
In addition to counting calories I do intermittent fasting. I eat twice a day. Small meal at noon and larger meal at 6PM. I stopped eating later in the evening.
My weight loss program consists of four parts. Counting calories, portion size, intermittent fasting, and exercise. With portion sizes I have reduced the volume I eat. I never consume more than 16 ounces (per mass) of the main dish and 8 (per mass) ounces of the secondary dish. For example yesterday I had 16 ounces of Cauliflower and Cheese Soup (340 KCal) and 8 ounces of Coleslaw (160 KCal). I try to eat slower and find I am satisfied after eating. We always eat at the table without distractions, no TV, Ipad or cell phone. Just us and pleasant conversations. Helps me to eat more slowly and be mindful of what I am eating.
With only the two of us, Mary (wife) and I, every other day we end up with left overs. I am on fire about the weight loss program, but make sure I don't become too pushy, or insist she be on the diet also. As I am doing most of the cooking and with her making things like side dishes we are getting thru this fairly well with little or no problems. She finds the things I cook tasty and filling. If she wants something special it is easy to accommodate her. She wanted Tri-Tip the other day and so we got one out of the freezer and the whole meal, Tri-Tip, mixed vegetables, broccoli and salad only came to 650 KCal. Instead of eating 16 ounces I ate 4 ounces of Tri-Tip.
This is really easy. Life is good.
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132.9 kg
Lost so far: 5.9 kg.
Still to go: 28.6 kg.
Diet followed: 100%.
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Losing 9.5 kg a Week
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