Lack of discipline has kept me from becoming fit and its again causing me to lose my tracking. But on a slightly positive note, I have been keeping a sharp eye on my calorie intake, except for 1 or 2 occasions when I snacked on unhealthy food, just because I was hungry and could not get a more healthier alternative.

Weight has been showing a downward trend, although my binge has caught up with me. Just wondering how long does it take for those french fries to show up on the scale? Any scientific facts you can share with me?

Food Log:

Wed, Nov 05 2008			Grade	Grams	Cals
	Breakfast
	Bread, Mixed-grain – (Includes Whole-grain, 7-grain)		A	64	170
	Smart Balance 37% Light Buttery Spread		B	28	90
	Coffee – Instant, Made with Skimmed Milk			270	16
	Lunch
	Chapati or Roti, baked whole wheat bread – Indian & Pakistan/Sides				180
	Peas Panner – with onions, tomatoes, spices and herbs.		B	142	155
	Rice, White, Long-grain, Regular, Cooked		B	158	205
	Dinner
	Chapati – Gujarati Style			80	222
	Aubergine – Fried			100	302
	Snacks
	Cake, Pound, Commercially Prepared, Other Than All Butter, Enriched		C-	60	233
	DORITOS Salsa Flavored Tortilla Chips		C	50	250
	Cappuccino			300	80
Total Calories Consumed					1,903

Weight Log:

Any more tips? i have been doing beginner-level exercises for about 30 mins on and off. Any list of healthier alternative snacks I could pick in supermarkets?

No exercise today also. Today was my day to cook and do the dishes. To top it, I came late from office today. Best thing was I was able to resist the temptation to eat hot french fries or buy some junk food from the supermarket. I also drank very less coffee today, so less sugar.

On the other hand, I ate some bread with butter/cheese for Breakfast, which added a few calories.

But the best news is I am now

85.6 Kgs

I found out today that the suit I wear to office increases my weight by about 1 kg more. This is after divesting myself of my shoes, bag and umbrella!

Food Log:

Wed, Oct 29 2008			Grade	Grams	Cals
	Breakfast
	Orange Juice		A	248	112
	Bread, Reduced-calorie, Wheat		A	113	224
	Lunch
	Chapati or Roti, baked whole wheat bread – Indian & Pakistan/Sides				180
	Rajmah Kidney Bean Curry – Indian & Pakistan/Meals				225
	Rice, White, Long-grain, Regular, Cooked		B	158	205
	Dinner
	Rice, White, Long-grain, Regular, Cooked		B	316	411
	Mixed Vegetable Curry (Navratan Korma: Cari de le’gumes me’lange’s) – CANADA/Ready To Eat Products		C+	500	680
	Snacks
	Cappuccino			300	80
Total Calories Consumed					2,117

Today was a better day. Had 4 cups of coffee with extra sugar, which I need to cut down on. Weather was too cold and I was too tired to do any exercise.

Food Log:

Tue, Oct 28 2008			Grade	Grams	Cals
	Breakfast
	Orange Juice		A	248	112
	Lunch
	Chapati or Roti, baked whole wheat bread – Indian & Pakistan/Sides				180
	Green Pea Curry with Cottage Cheese (Mutter Panner) – UK/Ready To Eat Products			100	115
	Rice, White, Long-grain, Regular, Cooked		B	158	205
	Dinner
	Rice, White, Long-grain, Regular, Cooked		B	237	308
	Mixed Vegetable Curry (Navratan Korma: Cari de le’gumes me’lange’s) – CANADA/Ready To Eat Products		C+	250	340
	Snacks
	Cappuccino			450	120
Total Calories Consumed					1,380

Today was a good day. Low on food and got some exercise done. But I feel slightly undone as I had a heavy dinner, atleast heavier than I planned. Of course, it was rice and lentils, so not that bad.

Activity Log:

Mon, Oct 27 2008
			Mins	Cals
	Judo – Jujitsu, Karate, Kick Boxing, Tae Kwan Do		10	144
	Calisthenics – (e.g Pushups, Situps, Pullups, Jumping Jacks), Heavy, Vigorous Effort		10	115
	Aerobic – Low Impact		10	72
	Total Calories Burned			331

Food Log from CalorieCount:

Mon, Oct 27 2008			Grade	Grams	Cals
	Breakfast
	Bananas		A	101	90
	Orange Juice		A	248	112
	Lunch
	Rice, White, Long-grain, Regular, Cooked		B	237	308
	Channa Masala – Indian			149	165
	Dinner
	Rice, White, Long-grain, Regular, Cooked		B	316	411
	Split Lentil Curry (Tadka Dal) – UK/Ready To Eat Products			150	209
	Snacks
	Coffee – Cappucino, Regular			600	108
	Soup, Tomato – Prepared With Water		B-	100	38
Total Calories Consumed					1,440

This has been a bad weekend. With temperatures dropping, rain showers and a chill wind struck my city. I spent most of the time in bed.

SATURDAY WEIGHT CHECK: 86.30 kgs. AN INCREASE from 86.15 kgs

Worked out lightly today, but nothing even close to what I had to do.

Here is the Food and Calorie section:

———————————————————————————-

Sat, Oct 25 2008			Grade	Grams	Cals
	Regular Tea with Milk and Sugar			300	70
	Lunch
	Country Fried Potatoes			150	422
	Rice, White, Long-grain, Regular, Cooked		B	237	308
	Dinner
	Potatoes – Frozen, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven, With Salt		C+	80	174
	Rice, White, Long-grain, Regular, Cooked		B	237	308
	Bananas		A	118	105
	Snacks
	FRITO LAY Salted Peanuts		C-	70	400
	Cookies, Chocolate Chip		C-	28	118
Total Calories Consumed					1,906
Sun, Oct 26 2008			Grade	Grams	Cals
	Breakfast
	Regular Tea with Milk and Sugar			150	35
	Lunch
	Rice, White, Long-grain, Regular, Cooked		B	237	308
	Country Fried Potatoes			196	552
	Dinner
	Rice, White, Long-grain, Regular, Cooked		B	316	411
	Mixed Vegetable Curry (Navratan Korma: Cari de le’gumes me’lange’s) – CANADA/Ready To Eat Products		C+	625	850
	Snacks
	FRITO LAY Salted Peanuts		C-	50	286
	Bananas		A	118	105
Total Calories Consumed					2,546

This has been the worst day of the week. Colleagues said we would have a beer before we go home. This ended up in a binge, which leaves me shaken with guilt.

I need to be a little more vigilant on Friday nights. If I were not looking at Dec as a time frame to reduce weight, I wouldn’t be so worried.To top it, I have not done any exercise today

I found a very good site for recording your food and activities during the day. It also has a Journal feature which makes blogs like these redundant. Of course, it is not as good looking as WordPress blogs

A wonderful site with lot of information and features to help you achieve your health goals:

http://caloriecount.about.com

			Grade	Grams	Cals
	Breakfast
	Bread, Whole-wheat, Commercially Prepared		A	57	141
	Spinach Dal – cooked with yellow lentils and lightly spiced.		A	50	41
	Orange Juice		A	248	112
	Lunch
	Bread, Mixed-grain – (Includes Whole-grain, 7-grain)		A	57	151
	Cheese Slices			108	208
	Dinner
	Beer – Wheat			500	155
	Orange Juice, Frozen Concentrate, Unsweetened, Diluted – With 3 Volume Water		A	747	336
	Tortilla Chips, Nacho-flavor		C+	150	771
	French Fries		C+	169	539
	Snacks
	Nescafe Cappuccino Latte			44	224
Total Calories Consumed					2,678

I came home after a long day and was quite tired. I also had a colleague with me for dinner (he is staying in the hotel and desperate for a hoome cooked meal!). So, no work-out today

Food:

• 2 Bread slices with Jam and a glass of Orange Juice
• 3 wheat rolls with some curry and a bit of rice
• Lentils cooked with Spinach and spices with 3 Rotis
• 3 cups of coffee with milk and sugar
• 1 litre of water

I am looking for your opinion on what would constitute a good workout program to lose weight and become fitter.  No commercial programs since either I can’t afford them or they are not available [I have bought a few and I have never liked them].

Since I am travelling, if you could give me information about a program that does not require a gym, then it would be easier for me.

On the Brutally Honest Dieting Blog, I saw this nice tool for calculating BMI. I used it to calculate my BMI and found it perilously close to being Obese. Of course, considering I have a muscular build, my target is to be at 75 Kgs.

BMI 23 Oct 08

Workout:

• Warm up
• 30 full ab crunches

1 minute break

• 20 upper ab crunches
• Stringing the Bow – 20 seconds

1 minute break

• 10 Leg thrusts on side from floor – each side
• 30 punches in horse stance
• Front kicks – 10 on each leg
• 2 minutes of Rowing the Boat

Food:

• Breakfast – 2 slices of bread with jam and Orange juice
• 3 cups of milky coffee
• Lunch – 3 wraps with spinach and cheese curry. 100gms of rice.
• Mid-evening snack – Some chips and salted pistachios
• Dinner – Two Indian wheat pancakes
• Water – approx. 1.5 litres total

Baseline weight recorded at 8:00 PM

Eighty Six

This is my weight today. My target is to get this down by 3 kgs by the end of this year. I don’t know if this is achievable or not. I heard that any weight loss program follows a normal distribution. So, once the momentum starts, hopefully the drop will be atleast linear.

Stay with me and motivate me.