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After a bad weekend I was able to get "back on track really quickly". What I have found out (the hard way) is to preplan "days of recovery". You have to have a set of "go to meals' and foods that you can 'depend on'. For me after two or 3 days of eating 4000-6000 calories... the though of eating less than 2000 'scares' me. The old "tapes" start to play.. "oh no .. you are going to starve". By counting calories on a regular basis.. I know that I can eat 1500-2200 calories a day indefinitely and there is no danger of me going hungry if..... there is the big "if".. I space my meals, eat plenty of fruits and vegetables and then have some "emergency filler" foods like popcorn handy.
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81.6 kg
Lost so far: 4.5 kg.
Still to go: 5.4 kg.
Diet followed: 100%.
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1615 kcal
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Fat: 35.54g | Prot: 137.86g | Carbs: 200.27g.
Breakfast: Heart to Heart Cereal - Honey Toasted Oat, Oatmeal. Dinner: cabbage red, carrots, cos romaine lettuce, chicken breast, KENS fat free Honey Dijon Dressing. Snacks/Other: Crunchy Granola Bars - Peanut Butter, Fiber One Yogurt, Egg White, Trader Joe's Reduced Carb Whole Wheat Flour Tortillas, apple. more...
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2119 kcal
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Exercise:
Walking (moderate) - 5/kph - 22 minutes, Housework - 20 minutes, Walking (slow) - 3/kph - 10 minutes, Resting - 15 hours and 8 minutes, Sleeping - 8 hours. more...
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Losing 9.5 kg a Week
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