Achieving ideal weight - the process

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The first step was to identify my current calorie consumption. Even though there was a formula to calculate the BMR, it only serves as a guideline. A more accurate way is to find out the actual consumption.

This was done by taking note of everything I ate for one week. I did that with the following worksheet:

Date Calorie
usage		 Alt Exercise Calorie
Consumption		 Day
6-Sep-04

3268 Monday
7-Sep-04

1699 Tuesday
8-Sep-04

1873 Wednesday
9-Sep-04

2036 Thursday
10-Sep-04

1787 Friday
11-Sep-04

2561 Saturday
12-Sep-04

3135 Sunday
13-Sep-04

2090 Monday
14-Sep-04

1559 Tuesday
15-Sep-04

1193 Wednesday
16-Sep-04

2559 Thursday
17-Sep-04

1543 Friday
18-Sep-04

3822 Saturday
19-Sep-04

2286 Sunday
20-Sep-04

2161 Monday
21-Sep-04

1806 Tuesday
22-Sep-04

1785 Wednesday
23-Sep-04

1617 Thursday
24-Sep-04

1879 Friday
25-Sep-04

3183 Saturday
26-Sep-04

2093 Sunday

Next was to start reducing the cutting back on the calorie intake.

In order to do that, I needed to know what I consumed so I started looking at the labels of all the food I consumed.

A quick way to do this is to substitute:
  • Full Cream milk with skim milk
  • White bread with whole meal bread
  • Ice Cream with yogurt
I also started reading anything I could get my hands on regarding weight loss. One of the best I read was "Burn The Fat, Feed The Muscle"

More later...

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