According to calculator.net my ideal healthy weight should be approximately 107.8lbs (48.8kg) to 145.6lbs (66kg). There are other calculations which seem to be adding weight per inch over 5 feet. The range is from 129.4lbs (58.7kg) to 136.3lbs (61.8kg) so I'm going to average it out and say that my aim is to reach 60kg. (I'm going to stick with kg because that's what my scales give me). That makes me 26.5kg over weight.
What I also need is a safe time scale. I've seen on TV and heard that losing weight too fast is not a good thing. It could bounce right because of how the body reacts to starving yourself of what it needs. I'll need to do a little more research before I can label this.
So here's my plan. It's about self discovery and hopefully applying all I've learnt previously and during this process. I hope to be able quantify everything I do and eat so that I can really keep track of what I'm doing. This won't just be trying to do something, but more on the line of changing habits.
So, to start things off, what have I eaten today?
Breakfast - Kit-kat chunky with a can of coke (sorry, I was in a rush for the train)
Lunch - Burger King Rodeo meal with a coke no ice. (damn eating out alone)
Dinner - Home made spaghetti sauce with pasta and a turkey escalope.
The recommended calorie intake for a man is meant to be 2550 calories, but it should vary with what you're doing during the day. I believe that there's meant to be things about fat content and salt intake but I'll need to do more research to figure out how they will affect me. The norm is to calculate everything with calories, so lets see what I've gone and done.
kit-kat chunky - 280cal
can of coke - 141.9kcal (is this right? this is from the side of the can) - 97 from a website.
BK Rodeo burger - 380cal
BK regular fries - 360cal
BK coke no ice - 200cal
turkey escalope - 341cal
pasta - 221cal
spaghetti sauce - 120cal (kinda guessed with this one because it's home made)
Which gives me a total of 1999cal..... which doesn't seem quite right. I'm pretty sure dinner should have been under estimated and I may have had a number of chocolate biscuits somewhere.
I really need to find a good website with good references to calories. I'm using this one at the moment but it's a bit annoying with the pop-ups and I'm not even sure if it's right.
What is the kcal number's relation to cal? The kcal number can now be found on food products but if that's right, then that would mean thousand of cal and the numbers just don't like right. It would be really useful if I can use this somehow, because it'll be much more useful to just pick that number from what I eat. I'll need to do more research to figure out what it really means.
Anyway, exercise wise....... walking for about 4.5 hours. About 238cal per hour for normal working. Which works out that I've done about 1071cal of exercise...... which falls well under the low estimate of what I've eaten....... oh dear.
So, what's my next step...... I've got to do more research, but the general idea from just looking at the above is to do more exercise.... but what exercises? I might need to buy a Men's Health magazine to figure this out.
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