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    July 2012
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How I Lost 8.4 Pounds in Three Weeks…

Hi again! This post is in addition to yesterday’s. I lost 8.4 pounds through exercising at least five times a week and eating foods with very little fat in them. You will see that I have had Tim Horton’s large size Café Mocha and this is one of the foods that, if I wanted to lose the fat, I needed to cut it out of my daily diet. Having it twice a week didn’t hurt after all!

Then there were the smoothie bars: high in sugar, very low in fat. Having a highly stressful life, I thought that a daily intake of this much sugar would slow my body down from losing the fat. In Canada, at least, there is no serving size for sugar – but there is one for carbs. The dietitian stated that natural sugar that’s occurring in sugar is okay for me to eat. Great! I don’t have to give up fruits forever!

She was so cool to show me how the list of ingredients work by showing me the back of a yogurt box. Ingredients are listed from the most to the least and those ingredients listed in brackets will tell me what is contained in an ingredient. For example

Beatrice box of six yogurt: modified milk ingredients, fruit blends (sugar, water, strawberries or raspberries or fieldberries (strawberries, raspberries, blueberries, blackberries),…etc.

So in the fruit blends there is mostly sugar, less of water and even less of strawberries and the other fruits listed after strawberries.

Got to find me a yogurt with more fruit than sugar! Other than changing up protein consumption, consume fruit-bottom yogurt where fruits are listed at the top. The dietitian showed me Activia and one from a Greek-sounding yogurt: Gyros. I think that’s the name of the Greek yogurt.

Anyway, here is my Dietary Journal as of dinner July 9, 2012 to dinner July 29, 2012:

Summary of Exercise Stats From July 9 to July 28

  • Tuesday, July 10: brisk walked 142 minutes, calories burned: 902
  • Wednesday, July 11: brisk walked 92 minutes, calories burned 571
  • Thursday, July 12: cycled 70 minutes, calories burned 506
  • Thursday, July 12: brisk walked 10 minutes, calories burned 80
  • Friday, July 13: brisk walked 135 minutes, calories burned 888
  • Tuesday, July 17, 2012: cycling 75 minutes, calories burned 637
  • Wednesday, July 18, 2012: brisk walking 127 minutes, calories burned 847
  • Thursday, July 19, 2012: cycling 84 minutes, calories burned 581
  • Friday, July 20, 2012: brisk walking 135, calories burned 926
  • Saturday, July 21, 2012: brisk walking 137, calories burned 858
  • Sunday, July 22, 2012: 117 minutes, calories burned 802
  • Monday, July 23, 2012: 135 minutes, calories burned 964
  • Tuesday, July 24, 2012: 136 minutes, calories burned 975
  • Thursday, July 26, 2012: 135 minutes, calories burned 932
  • Saturday, July 28, 2012: 149 minutes, calories burned 1,166

That’s a lot of calories burned, isn’t it? You can expect that when you brisk walk for at least one hour – depending on speed.

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