I wasn't going to post today but I have just read "Just Do It's" Management thread and she's posted the following sentence: .... I am going to acknowledge that I have now completed 3 days of managing my eating.
And stupidly enough, I have never thought that is what I am doing! I've still seen myself as 'slimming' The penny has dropped with a loud CLUNK! I wont be fussed if I don't lose those 4lbs on Management
Had the second salmon fillet with lettuce leaves yesterday. Unfortunately I also had a few Scotch pancakes ( I know they are one of my trigger foods without having LL tell me that, I never have been able to control myself around them - well, I just wont buy them in again. I only got them because they were reduced to less than half price and I can never resist a bargain).
I've had an epiphany - I have now accepted that in Tesco I really should have been buying a size 10 in trousers! I have found it hard to accept that I could get away with a 12, never mind a ten. Me in ten, why would I want to ruin this figure I have worked so hard to get!
So, my plan for today
6:00 - 8:30pm (1 litre of water)
8:30am - breakfast (nut crunch bar)
(1 litre of water between this time)
12:00pm - lunch (grilled chicken breast, salad leaves, Thousand Island dressing)
(1 litre of water between this time)
4:00pm - Chocolate Shake.
(1 litre of water between this time)
8:00pm - Raspberry Shake.
I've also been calculating how many calories I need for when I am no longer on management, and it has come up as 1719! A bit different from the 2000 that is recommended!
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day