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Here it goes Doublecheese:
http://www.healthyweightforum.org/eng/calculators/calories-required/
Also, show your friend this (link bellow) because it's likely her case:
http://www.youtube.com/watch?v=KA9AdlhB18o
The Video above part of a bigger documentary with lots of precious tips on coping with eating less and burning more calories. I'm trying to find the whole documentary with Dr. Michael Mosley but I can't remember its title now ... He has lots of documentaries on losing weight and health vs food habits.
In my opinion, losing weight is essentially simple but people defeat themselves because they convince themselves (and many times let others convince them) that there are other underlying reasons why they are not losing weight. If you convince yourself that is just a matter of how much you eat, and if you are willing to be persistent to eat less and less and less, even if gradually, you will eventually arrive to that state you start losing weight. Of course that it's a hard thing to do. And it's harder, the faster you try to do it.
edit: I have the feeling I forgot to log something but I can't seem to remember anything other than what is logged :P. What is especially strange is all the hours in between breakfast and that last big meal I've had. Well... I hope I didn't forget anything. At least I'm sure I didn't eat any sweets lol (I don't know if I'm going to be able to keep those off my diet. I've just salivated just thinking about them :P) Can't think about sweets lol...
Broccoli definitely seem to help in fullness! I have to start eating more vegetables, fruits etc. I'm finding that, just by eating the minimum quantities of vegetables and fruit in a day, along with a full meal, that I quickly reach the needed calories or close, which is not bad, given my poor imagination for cooking. :)
I seem to be on the verge of having another one of these recent daily headaches but I'm not quite there yet. I hope it will go away before it becomes a real headache. Not that these headaches have been painful (they have been pretty mild) but stuff like this always worries me in terms of health. I'm drinking 2 cups of water and hope this was just dehydration.
edit: My legs are slightly aching right now even though I've been resting for around 14 hours since I've biked. I hope sleep will take care of this problem. I don't remember feeling like this yesterday :P
I ate one of the best tasting salads I've done recently, which is great since I'm a horrible cook. I think it has to do with the quantity of balsamic vinegar and olive oil among other small things. I think part of the solution in replacing junk food is necessarily learning how to cook tastier food. This will definitely make junk food less desirable by comparison. I'm still thinking a lot about eating sweets. Images of sweets float in my mind. things I didn't even remember lol. It's amazing how the brain works.
Since I stopped eating sweets I have been watching for all kinds of symptoms (good and bad). I don't know if this is a coincidence or not but I usually have extremely dry skin in my hands (I thought it a consequence of washing my hands almost obsessively) and, today, they are as good as they usually are after applying hydrating cream, but I didn't and that is truly strange. If this isn't related to less sugar, then its cause is really beyond me since this is the first time in a very long time I feel my hands as smooth as this without having to use cream. Wouldn't it be great if, suddenly I had a really palpable improvement in health as a reward for cutting sweets off my diet. The bad thing is I'm still far from being "out of the woods". The cravings are still very strong and I feel like giving up at any moment. Right now, my curiosity to see what happens is the thing that is keeping me going. That and, unfortunately, knowing I can eat them whenever I want lol.
This is unrelated but, the first time I tried goji berries, they kind of had a strange weird taste but I immediately found myself wanting to eat more, despite it's odd taste, which is strange. Now though, I have developed a taste for them and find them incredibly tasty. Go figure... :)
How cruel is it that saturated fats and simple carbohydrates simultaneously account for both some of the tastiest and unhealthiest food there is...
Diet Calendar Entries for 02 January 2014:
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1392 kcal
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Fat: 85.79g | Prot: 62.13g | Carb: 115.65g.
Breakfast: Whole Milk, cherry tomato, goji berries, Water, Hazelnuts or Filberts Nuts, Almonds, Dried Pumpkin and Squash Seed Kernels, Raisins, Dried Prune, Dried Fig, Dried Apricot, Walnuts. Lunch: Vinegar (Cider), Extra Virgin Olive Oil, Broccoli, Ramirez Sardinhas em Tomate, Fried Egg. Dinner: Balsamic Vinegar, Radish, Cherry Tomatoes, Arugula Lettuce, Beets, Carrots, Mozzarella Cheese (Whole Milk), Extra Virgin Olive Oil, Onions, Bell Peppers. Snacks/Other: Raisins, David Seeds Pumpkin Seeds, Whole Foods Market Goji Berries, Bananas, Water (Bottled), Raisins, Whole Milk. more...
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1851 kcal
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Activities & Exercise:
indoor cycling intensity level 6 (light) 11 to 14 km/h, 6 km (somewhat energetic but feeling a slight muscle fatigue) - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
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