Otherwise, I agree that it would help a great deal if you scheduled exercise into your daily routine. If you make a point of specifying when you will exercise, how much time you will spend and which activity you will do, you will have a better chance of sticking to a regular routine.
Good luck this week following the prescribed plan!
Congratulations on dropping 6 pounds! You kept good food records. You have cut your calories to about 1,500 and fat to 18 grams. I am concerned that this is too low for a man. Of course, you may feel that you are saving up for higher calorie weekends. I would rather you average about 1,600 to 1,800 calories and 30 to 45 fat grams. Why? I don’t want you to feel so deprived that you won’t be able to sustain the changes you have made. Also, if you lose weight too fast, you may sacrifice muscle as well as fat. It takes a little trial and error to find a comfortable food intake that allows for a drop of 2 to 3 pounds a week. Also, you need enough protein for your muscles for strength training.
Your lunch at work is great — a low-fat soup and sandwich. It is good to add some protein to your lunch, such as the cottage cheese with fruit. Obviously, food is stress reducer for you — but you are aware enough to manage it. Starches (pretzels, for example) and sweets increase serotonin levels, which make us feel calm and relaxed. Of course, the beer helps, too! Just pay attention to how much you are snacking.
Please switch to the weekly food diary and keep the calories and fat in the end column. Keep tracking hunger, as well. Try to eat about 6 to 8 ounces of lean protein a day. One-fourth cup of cottage cheese or tuna, one egg or two egg whites counts as 1 ounce.
Keep up the good work!
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