This is my personal blog where I share thoughts that mater to me. Things that makes my day a present. You may also want to visit my other sites - Avatar State, Amazing Davao, Davao Life, Tribu Hagtik and Shared Pool
Thursday, September 18, 2008
Time to Get Fit
Based on my last annual physical exams I have some health problems like cholesterol and uric levels above normal limits, and over weight. I really wanted to loss weight, but it seems that it is getting impossible every day.
Tomorrow I will be attending a Wellness Evaluation and Scanning by ShapeWorks. Perhaps I can find insights on how to get this weight-loss goal rolling into action.
My friend Joe emailed me earlier on a diet that helped his cousin loose weight effectively. I'll see if this works for me. I'll give it a try somehow.
Tips AND Guidelines:
No more cookies, no more cake, no more of these saturated fats.
These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc.
are high in simple (bad) carbs. Sure, your body needs carbs,
Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc.
WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks.
Drink around a half gallon a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that's a lot of water, but it's that water that will give you energy and speed your weight loss.
Some high protein foods include:
Meat, Chicken, Turkey, Fish, Eggs (egg whites), Nuts
How much fat?
For fat, I can't give you an exact number of grams. Instead I can give you a percent. Approximately 25% of you daily calorie intake should come from fat. It doesn't have to be EXACTLY 25%, but something in that range seems to be the ideal amount. And by fat of course, I mean GOOD fat.
Some foods containing "good" fat include:
Fish, Fish oil supplements, Nuts and seeds, Olive oil, Flax seed oil
How many carbs?
And that leaves carbs. You factored in that you need to eat 1 gram of protein per pound. So now do the math. Sticking with the 180lbs example, that means you are eating 180 grams of protein a day.
180x4 = 720 calories. So in this example, 720 calories of the daily calorie intake is accounted for from protein alone.
You can now also factor in the 25% of your daily calorie total coming from fat. Once you factored in both the protein and fat, whatever number of calories you are left with...
those will come from carbs. Got that? 1 gram per pound for protein, 25% of the total calorie intake is fat, and everything else should come from GOOD carbs.
Some foods containing "good" carbs include:
Oatmeal, 100% whole wheat bread, Whole wheat pasta, Brown rice, Yams, Sweet potatoes, Beans, Green leafy vegetables