So today there was a little hiccup in meal planning. I got up early and cooked a sliced beef and rice skillet to eat for lunch. I packaged it and got it together to head out the door to sub yesterday at school. Then, I get to school and find that my lunch is from 10-11:30. There was no way I was hungry enough during my break to eat this. So, I took it home to Carrie and grabbed myself a baggie of different nuts to snack on during the day and headed back to school. Carrie said the meal was great, but I don't know because I didn't eat it.
Thankfully we have whittled our bad foods in the pantry down to a few packages of "Garden Pasta" and about 12 cans of ranch style beans (they were on sale). In the end, the only really bad thing about the beans is the sodium and sugar content. We still have some chili, but that is stored as an emergency supply just in case. Living in the middle of nowhere has some precautions that need to be taken. We have already been iced in for 4 days once, and we do not want to be in a situation where we have no food and can't get to the grocery store 30 miles away.
I have been asked where I come up with the calories per day. I shared a little about that in my first post, but I essentially said Google it so I will explain it a little more in detail here. To decide how many calories to eat I use the Harris-Benedict equation. The equation is this:
Basal Metabolic Rate (BMR) via Harris Benedict Formula
English Method
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Metric Method
Women: BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Men: BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) - ( 6.8 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Activity factors:
1.2 = sedentary 1.375 = light exercise 1-3 times weekly
1.55 = moderate exercise 3-5 times weekly 1.75 = hard exercise 6-7 times weekly
For my purposes, I use the sedentary activity factor and I will continue to do so because that tells me how many calories I burn just living. Now, on to the calories:
Basal Metabolic Rate 4590 calories
Breakfast - Breakfast "Fried" Rice -712 calories
(Olive Oil, Eggs, Brown Rice, Onion, Bell Pepper, Sausage)
Lunch/snack - Nuts -600 calories
(1/4 walnuts, 1/4 cup almonds, 1/4 macadamia)
Dinner - Spanish Rice & Ranch Style Beans -783.5 calories
(Olive Oil, Brown Rice, Onion, Bell Pepper,
Lean ground Beef, ranch style beans)
After church snack - 1 can Chicken noodel soup -250 calories
_________________________________________________________________________________
Total Caloric Deficit 2244.5 calories
My hiccup made my deficit very high so tomorrow will be a little higher calorie day so my body does not think I am starving it. Next time we go grocery shopping, we will again go back to turkey sausage. By then we should be finished with all of our fundraising purchases. This week has been difficult for me because I am purposefully not exercising. I did this partly to get better, but I also wanted a baseline to insure I am losing weight with the diet alone. Usually when I begin a weight loss cycle I jump right in so the level of self control I have shown to not do this is amazing. We'll see what tomorrow brings.
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