Steve’s Journal: Week One
This week I was pretty much on track. One client dinner was difficult, but overall, I still ate much less than the old days. I did workout twice this week. I need to do a better job on the workouts. I have not been taking any vitamins. Are they critical?
Congratulations! You have lost 10 pounds since Jan 11. Last week when you had a fever, quite a few pounds dropped off. You lost an additional pound this week. Your body may have rehydrated after the flu, but your careful eating this week kept you from rebounding weight back on.
Your food diary indicates you have reduced your fat intake, compared to your eating habits before the new year. You have reduced or eliminated evening snacking. You’ve drunk less alcohol, which certainly saves you calories, but also doesn’t play havoc with your appetite and self-control.
I think that Wednesday dinner was the restaurant meal. Please indicate this on future diaries. I noticed that you ate very little all day. Banking your calories to allow for a larger meal is not a bad idea, but you banked too hard. You ran the risk of being so hungry that you might over-indulge in the restaurant. I suggest you eat a small sandwich at lunch and add some fruit to your diet.
You also ate no fat all day and ended up with a large dose at this meal. Have you checked the fat content of avocado? You didn’t indicate the amount of lamb, but the fat content could have been high. Your choice of dessert was a good idea.
I understand you are just getting back into your exercise program since recovering from the flu. Remember that an occasional intense exercise may be less beneficial than some regular moderate weights and cardio. Your work schedule is challenging. Do what works for you.
Next week’s recommendations
You still need more protein. A dry bagel for breakfast and cereal for lunch is not enough protein, calories and nutrients throughout the day, when you really need them. You need to protect your lean body mass (including muscles), so that your metabolism doesn’t fall during the course of your weight-loss efforts.
I need more detail in your food diary, for now. What kind of cereal? Don’t forget the milk. How much soup? What kind of crackers? I need this information because I want to do a nutritional analysis of your diet. This will help me determine how to advise you on vitamins and calorie balance.
You asked about vitamin intake. Although your food choices now are healthy choices, you lack major food groups, such as one to two more milk products a day, two to three fruits a day, and six ounces of protein a day. No vitamin will make up for these items.
A good multivitamin will fill in the gaps in most areas. Select a major brand that offers 100 percent of the RDA. Many vitamins exceed these levels and add in additional components as added features to entice you.
Most multivitamins don’t include much calcium, because the pill would be very large. If you work on your diet, you may not need extra calcium, but one 500mg calcium pill a day would help. You could add calcium-fortified orange juice to your breakfast or lunch on a daily basis. . I’ll have more to offer you when I analyze your diet.
Add up your fat grams on selected days
Here are numerous strategies, cures, exercises, techniques, treatments for preventing premature ejaculation. Any man who wants to having more stamina or last longer in sex knows that there is a stunning quantity of reliable products and options to choose from.