Diet Day 6 - 526 Days (75 weeks) to Go!

Diet Explained: Patterned from USDA web information
Selected Messages
Pamplet

Weight Goal:
Reduce weight from 261 pounds to 185 pounds, which is 76 pounds.

Assumptions:
My caloric daily balance is 2000 calories. Reducing by 500 calories per day leaves me with a 1500 calorie per day goal.
Since 1 pound of fat contains 3,500 calories, and I want to lose 76 pounds, then the total calories I need to lose is 76 x 3,500 = 266,000 calories. 266,000 / 500 calorie per day loss, = 532 days.

A short cut for this is, since I'm losing 500 calories per day, and thus in 7 days (1 week) I'll lose 7 x 500 = 3,500 calories (which is one pound by definition), then it is more simple to determine how many weeks it will take: 76 pounds / 1 pound-per-week = 76 weeks. 76 weeks x 7 days in a week = 532.

In other words, at 500 calories loss per day, if I want to lose 76 pounds it will take 76 weeks.

Daily Nutritional goal:
Reduce calories by 500 calories per day while eating balanced nutritional meals per USDA guidelines. Reduce fat, sodium, cholesterol and sugars while increasing potassium and dietary fiber.

Daily Exercise Goal
Walk for one hour each day.

Weekly Totals:
Week 1: 6 lbs loss.

Total since start
261 start, 255 today, 6 pounds


Breakfast: 438 calories
1 cup Breakfast Smoothie #1
1 cup Steel Cut Oats
1/4 cup Kirkland Dried Blueberries
1/4 Publix Golden Raisins

Lunch: 471 Calories
1 cup cowpeas
1 cup pinto beans
1 cup corn
4 oz salmon

Dinner: 481 Calories
7.75 oz Tenderloin Steak
4 oz Spinach
1 corn on cob

Daily Total: 1390 Calories
Percent Totals
93% Calories
48% Fat
60% Carbs
114% Fiber
65% Potassium
100% Sodium
47% Saturated Fat
33% Cholesterol

Exercise
Walked 4 miles, 2 hours
For my weight, that could be as much as 600 calories, but I don't subtract that from my daily intake.