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Fruit for breakfast (working great and satisfying...it really has curbed any cravings for unhealthy snacks); salads for lunch or 2 pieces of whole wheat whole grain bread with either peanut butter (2 tablespoons) or some low(er) sodium deli meat like turkey or just plain ham (not sugar cured) or sliced deli chicken. Then for supper, I may have a very veggie salad or may have some type of roast with cooked veggies.
During the day, I and a co-worker continue to walk for approx. 30 min total either on lunch or during breaks and then take the stairs (6 flights) several times daily. When I get home in the evenings (around 5 pm), I use dumbbells on shoulders, lats, pecs, and bi and triceps until muscle failure. Building muscle is key to ongoing weight loss.
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115.2 kg
Lost so far: 7.3 kg.
Still to go: 33.6 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 20 February 2017:
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540 kcal
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Fat: 16.15g | Prot: 21.88g | Carbs: 88.19g.
Breakfast: America's Choice California Navel Oranges. Lunch: Bean Soup (Home Recipe), Granny Smith Apples, Kroger Creamy Peanut Butter, Healthy Life 100% Whole Wheat Whole Grain Bread. more...
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Losing 1.1 kg a Week
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