Tiffany Taylor
My Weight Loss Goals
|
DATE |
CURRENT WEIGHT |
EXPECTED POUNDS LOST (For the Month) |
ACTUAL POUNDS LOST |
BMI |
|
6/4/07 |
296 |
0 |
0 |
54.1 |
|
7/4/07 |
265 | 24 | 31 | 48.5 |
|
8/4/07 |
255 | 24 | 10 | 46.6 |
|
9/4/07 |
233 | 11 | 22 | 42.6 |
|
10/4/07 |
228 | 6 | 5 | 41.7 |
|
11/4/07 |
216 | 6 | 12 | 39.5 |
|
12/4/07 |
208 | 6 | 8 | 38 |
|
1/4/08 |
199 | 6 | 9 | 36.4 |
|
2/4/08 |
196 | 6 | 2 | 35.8 |
|
3/4/08 |
6 | |||
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4/4/08 |
7 | |||
|
5/4/08 |
5 | |||
|
6/4/08 |
6 | |||
|
7/4/08 |
4 | |||
|
8/4/08 |
2 | |||
|
9/4/08 |
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|
10/4/08 |
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|
11/4/08 |
Calculate Your BMR
Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step one is to calculate your BMR with the following formula:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Please note that this formula applies only to adults.
Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
- If you are sedentary : BMR x 20 percent
- If you are lightly active: BMR x 30 percent
- If you are moderately active (You exercise most days a week.): BMR x 40 percent
- If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
- If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.
As you lose weight, you can re-calculate the formula to assess your new BMR.
Create a Calorie Deficit
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.
So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).
Your weight loss will vary from week to week and at times you may even gain a little weight -- if you're working out you could be developing muscle, which weighs more than fat.
The long-term results are what matters.
Lose at a Healthy Rate
A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.
Cooking Measurement Equivalents
| 1 tablespoon (tbsp) = | 3 teaspoons (tsp) |
| 1/16 cup = | 1 tablespoon |
| 1/8 cup = | 2 tablespoons |
| 1/6 cup = | 2 tablespoons + 2 teaspoons |
| 1/4 cup = | 4 tablespoons |
| 1/3 cup = | 5 tablespoons + 1 teaspoon |
| 3/8 cup = | 6 tablespoons |
| 1/2 cup = | 8 tablespoons |
| 2/3 cup = | 10 tablespoons + 2 teaspoons |
| 3/4 cup = | 12 tablespoons |
| 1 cup = | 48 teaspoons |
| 1 cup = | 16 tablespoons |
| 8 fluid ounces (fl oz) = | 1 cup |
| 1 pint (pt) = | 2 cups |
| 1 quart (qt) = | 2 pints |
| 4 cups = | 1 quart |
| 1 gallon (gal) = | 4 quarts |
| 16 ounces (oz) = | 1 pound (lb) |
| 1 milliliter (ml) = | 1 cubic centimeter (cc) |
| 1 inch (in) = | 2.54 centimeters (cm |
HOW TO BREAK A PLATEAU
#1 - Do this for 10 days to break a plateau
#2 - Drink 2 quarts of water a day
#3 - You must have 45 grams of protein supplement and all your vitamins/minerals supplements each day
#4 - You may consume up to 3 oz of the following high protein foods, 5x a day
beef
pork
chicken
turkey
lamb
fish
eggs
low fat cheese
cottage cheese
plain yogurt or artificially sweetened (?)
peanut butter
beans/legumes
You may also have:
sugar free popsicles
tea or coffee
sugar free soda
sugar free jello
broths/bullion (sp?)
crystal light drinks
#5 - If it's not on the list, you can't have it for 10 days!!!!
#6 - Keep a food diary and try to get up to 30 mins of exercise
Start 296 @ 70% lose 119 lbs end weight 177 lbs
Key: possible loss of119 lbs after surgery  excess weight youmight keep is 51 lbs  your ideal weightis 126 lbs Possible Weight Loss |
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| Month | 0 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Wt. Loss | 0 | 24 | 48 | 59 | 65 | 71 | 77 | 83 | 89 | 95 | 102 | 107 | 113 | 117 | 119 | 117 | 119 | 118 | 119 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| BMI | 54.1 | 49.7 | 45.4 | 43.3 | 42.3 | 41.2 | 40.1 | 39.0 | 37.9 | 36.8 | 35.5 | 34.6 | 33.5 | 32.7 | 32.4 | 32.7 | 32.4 | 32.6 | 32.4 |
Tube Out!!!!!
Jun 10, 2007
June 11th..... weighed 273 lost 23 pounds in 7 days
June 4th Big day!!
Jun 05, 2007
it comes out Monday June 11 @ 9am YIPPEE!!!!!
Ultra sound & Pre-Op Appt
May 22, 2007
Ciara & I found our way to MUSC all went well had a girls day after wards. next is SURGERY JUNE 4th.. YIPPEE!!!!!
can't wait till my Ultrasound..
Apr 15, 2007
Lisa called
Mar 25, 2007
asked me if I wanted my surgery April 9th I said no I would like to wait until my Hubby gets back from Kuwait so I picked June 4th YIPPEE!!!!!!!!!!
and I go for my gallbladder Ultrasound May 22 at 8:50am & then 9:50am Pre-operative work up
