不是计划，就是过去1/4 到2/13之间的，大胖子中年妇女偶第n次开始减肥的纪录，中间少不了bad days就不贴了，格式凑合看看吧 先贴一月总结 General: Keep record of food/exercise, eat as little fat as possible, exercise every day At approx. 130lbs, and no exercise, can maintain weight @ 2000 calories daily Goal: Create 500cal/day deficit to lose 1 pound each week for EVERYDAY, make sure fiber/calcium/iron requirement is met. Monitor weight within a 3-lb window. (By 1/10, have been doing great, so revise plan to 1400cal/day) (By 1/19, have been following diet ok, so revise plan to 1300cal/day) (1/22 revised to 1200cal/day) Days logged this month: 28
Time
food
count
calory
protein(g)
fat(g)
satfat(g)
fiber(g)
sugar(g)
calcium(%)
iron(%)
cholestrol
sodium
protein%
fat%
sugar%
真讨厌，一粘贴就说超过字数。。一楼一楼的来吧 Note the colors indicate food groups. I roughly group the foods i usually eat into the following categories:
diary
includes milk, yogurt, cheese etc
frozen entrée/canned soups
means a mix is things packaged together, like frozen dinner, soup, etc
fruit
grain
granolar bars, cereal bar, cereal, bread, etc
Nuts
snack
high fat high sugar treats ate purely for fun
spread
peanut butter, cheese spread, etc
supplement
protein bar, vitamin pill etc
vege
鱼肉
includes all protein rich foods like meat, egg, seafood, tofu, etc 奖励已发：50/50/50+30/30/30 [此贴子已经被linfeeling于2007-2-14 12:56:43编辑过]
以下是引用EyesOnMe在2007-2-14 16:34:00的发言： 我为什么从来看不懂 MM 的表格呢?不过我从小就学不好数学到是真的. hehe forgot to add legend every line is a food item with their nutrition values at the bottom there is a sum (total), a difference from the target of 1200 (residual), and a line to record exercise.
At approx. 130lbs, and no exercise, can maintain weight @ 2000 calories daily
Goal: Create 500cal/day deficit to lose 1 pound each week
for EVERYDAY, make sure fiber/calcium/iron requirement is met. Monitor weight within a 3-lb window. (By 1/10, have been doing great, so revise plan to 1400cal/day) (By 1/19, have been following diet ok, so revise plan to 1300cal/day) (1/22 revised to 1200cal/day)
Days logged this month: 28
[此贴子已经被linfeeling于2007-2-14 12:56:43编辑过]
这两天calorie量相同，但是第二天比第一天的好，为什么呢？ 看最后三列，protein, fat, sugar的比例，第二天比较接近目标，是少吃多餐的典型。这样的食谱不会让我有饿的感觉，因为一饿就吃，但是只吃一点点，不饿了就挺。 牛奶是用喝水的瓶子带到公司，加到咖啡里面喝,regular or decaf，反正每天也喝很多咖啡的。另外发现头一天iron缺很多，第二天就特意多补了一些。 因为还有另外一个表格纪录平均，就知道如果调整饮食比例了。
[此贴子已经被作者于2007-2-14 12:05:51编辑过]
成功在于whole grain和vege的量非常大，而我非常喜欢吃whole wheat bread, cereal bar之类的东西，所以做起来很简单。蔬菜我一般用一个boullion的汤稍微捞一下吃，或者吃我妈做的杂烩，没有任何油added, 非常喜欢，热量还低。 现在每天上班提一大堆吃了，坐着不停嘴的吃，还能瘦下来，跟选择what to eat关系还是很大的
[此贴子已经被作者于2007-2-14 12:08:55编辑过]
[此贴子已经被作者于2007-2-14 12:25:34编辑过]
支持，呵呵 真详细啊，mm真是有心人 xiexie xiexie 这是我n年慢慢收集起来的东西和习惯，希望对减肥的mm有用
握手握手 俺大本之一 古典数学 回头请教EXCEL的一些TRICKS
我为什么从来看不懂 MM 的表格呢?不过我从小就学不好数学到是真的. hehe forgot to add legend every line is a food item with their nutrition values at the bottom there is a sum (total), a difference from the target of 1200 (residual), and a line to record exercise.