Obeziteden Kurtuluş Günlüğüm 4.Hafta

Başlangıç kilosu: 97
4. hafta başındaki kilo: 94,8
4. hafta sonundaki kilo: 94,2
Bu hafta verilen kilo: 600 gram
Toplamda verilen kilo: 3 kilo 800 gram
Egzersiz: 25 Nisan: 35 dakika, 29 Nisan: 60 dakika
Günlük kalori hedefi: 1.590
Kalori hedefinin tuttuğu gün sayısı: 6

obezite

Bu hafta sadece 600 gram verebildim. Bilemiyorum. Sanki vücudum bir direnç noktasında ve 94 kilonun altına inmekte zorlanıyor gibi.

Bugün de ilk defa sitemizin gym’ine gittim. 20 dakika bisiklet ve 10 dakika yürüyüş yaptım. Bünyem alışık olmadığı için yarım saatlik egzersizde bile resmen ter döktüm.Tabii bu egzersiz gelecek haftanın günlüğüne girecek. İlginç olan, sabah tartıldığımda 94,4 kilo olmakla beraber, akşamüstü spordan sonra 94 kilo olmamdı. Hem de bir saat önce öğle yemeğimi yemiş olmama rağmen…

Bu güzel gelişmenin verdiği gazla akşam yemeğini az yedim. Şimdi gözümde çeşit çeşit yiyecekler uçuşuyor. Ama azimliyim. Buzdolabının yanına bile uğramayacağım. Belki sadece çay içerim. Ne de olsa 0 kalori.

Acaba ne zaman 90’ın altını göreceğim?

April 25, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber

Kahvaltı

Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup9016g3g1g0mg150mg15g1g
Generic – Orange, 1 Medium6210g0g1g0mg0mg9g2g
Athenos – Natural Feta Cheese (Chunk Traditional), 1/8 cup351g3g3g12mg180mg0g0g
Home – 1 Egg Omlette, 1 egg1300g10g6g285mg0mg0g0g
Black Pearls – Black Olives (Medium), 4 olives251g2g0g0mg95mg0g0g
Bulk Green Olives – Large, 4 green olives large50g0g0g0mg28mg0g0g
Cucumber – Raw Peeled, 3 slices10g0g0g0mg0mg0g0g
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia)82g0g0g0mg2mg1g1g
Costco Whole Wheat Bread – All Natural Multi-Grain, 1.5 slice21039g2g9g0mg315mg6g8g

Akşam

Pasha – Hummus, 4 TBLS26014g22g6g0mg0mg2g4g
Pashas – Mediterranean Garden Salad, 0.5 salad5010g1g2g0mg104mg5g4g
Homemade – Rice Pilaf, 1 cup17230g25g3g0mg0mg2g4g
Generic – Adana Kebab, 0.5 serving2844g14g33g109mg180mg2g1g
Snacks
Orange Leaf Frozen Yogurt – Coconut, 1 oz458g1g1g0mg41mg6g0g
Orange Leaf – Frozen Yogurt – Blueberry (Correct), 1 ounce280g0g0g0mg19mg0g0g
Orange Leaf Frozen Yogurt – Mango, 1 oz (28g)327g0g1g0mg20mg5g0g
Stoneyfield Organic – Oikos Greek Yogurt-Plain 0%, 6 oz917g0g17g0mg68mg7g0g
TOTAL:1,528149g83g83g406mg1,202mg60g25g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Walking, 2.0 mph, slow pace14135
TOTALS:14135000

April 26, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber

Kahvaltı

Seitenbacher Musli #5 – Choco Max German Cereal, 2 cup36056g10g10g2mg18mg26g6g
Whole Foods – Dried Turkish Apricots, 5 pieces (40g)9022g0g1g0mg10mg19g3g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 0.5 cup458g1g1g0mg75mg8g1g
Generic – Egg Large- Hardboiled, 1 egg700g5g6g185mg70mg0g0g
Oil – Olive, 1 tablespoon1190g14g0g0mg0mg0g0g
Colavita – Basalmic Vinegar of Modena, 1 tbsp (15mL)132g0g0g0mg0mg2g0g

Öğle

Homemade lentil soup, 1 serving(s)18330g3g13g14mg40mg2g5g

Akşam

Dr Oetker – Muhallebi, 100 gr cooked13423g3g4g0mg0mg0g0g
Cheese Cake Factory – Side Salad (Mixed Greens, Cucumbers, Tomatoes) W/ Vinaigrette Dressing, 1 raw18921g10g0g0mg173mg0g0g
Radishes – Raw, 5 small20g0g0g0mg4mg0g0g
Orange Juice – Fresh Squeezed, 2 fl. oz.287g0g0g0mg0mg5g0g
Generic – Naan Bread, 0.5 piece16028g3g4g5mg450mg3g1g
Tofu – Soft (nigari), 50 g311g2g3g0mg4mg0g0g
Snacks
Generic – Orange, 1 Medium6210g0g1g0mg0mg9g2g
TOTAL:1,486208g51g43g206mg844mg74g18g

April 27, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber

Kahvaltı

Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia)82g0g0g0mg2mg1g1g
Home – 1 Egg Omlette, 1 egg1300g10g6g285mg0mg0g0g
Cucumber – Raw Peeled, 3 slices10g0g0g0mg0mg0g0g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 0.5 cup458g1g1g0mg75mg8g1g
Athenos – Natural Feta Cheese (Chunk Traditional), 1/8 cup351g3g3g12mg180mg0g0g
Albertson’s – Mozerella Block Cheese, 1 oz.. (28g/1/32 package)800g6g7g20mg200mg0g0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice28052g3g12g0mg420mg8g10g

Öğle

Homemade lentil soup, 1 serving(s)18330g3g13g14mg40mg2g5g

Akşam

H.E.B. – Boars Head Oven Gold Roasted Turkey Breast, 6 oz1803g5g36g105mg1,080mg0g0g
Oven roasted vegetables, 1 serving(s)34524g28g4g0mg20mg12g5g
Pasta salad with tomatoes and mozarella cheese, 1 serving32346g7g15g20mg180mg6g2g
TOTAL:1,610166g66g97g456mg2,197mg37g24g

April 28, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber

Kahvaltı

Generic – Egg Large- Hardboiled, 1 egg700g5g6g185mg70mg0g0g
Tomatoes – Red, ripe, raw, year round average, 0.75 small whole (2-2/5″ dia)123g0g1g0mg3mg2g1g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice28052g3g12g0mg420mg8g10g
Cucumber – Raw Peeled, 3 slices10g0g0g0mg0mg0g0g
Albertson’s – Mozerella Block Cheese, 1 oz.. (28g/1/32 package)800g6g7g20mg200mg0g0g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup9016g3g1g0mg150mg15g1g
Bulk Green Olives – Large, 4 green olives large50g0g0g0mg28mg0g0g
Black Pearls – Black Olives (Medium), 4 olives251g2g0g0mg95mg0g0g
Oil – Olive, 1 tablespoon1190g14g0g0mg0mg0g0g
Homemade – Strawberry Freezer Jam, 2 tablespoons3232g0g0g0mg0mg6g0g
Wegmans – Balsamic Vinegar, 1 Tbsp (15ml)143g0g0g0mg4mg2g0g

Öğle

Homemade lentil soup, 1 serving(s)18330g3g13g14mg40mg2g5g

Akşam

Costco – Spanakopita, 6 pieces (57g)42036g27g12g45mg810mg6g3g
Mixed Salad, 1 serving(s)12913g8g2g0mg66mg5g4g
TOTAL:1,460186g71g54g264mg1,886mg46g24g

April 29, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber

Kahvaltı

Heb – Multigrain Cereal W/Raisins, Dates & Pecans, 1 cup28056g3g5g0mg373mg15g7g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup9016g3g1g0mg150mg15g1g
Generic – Egg Large- Hardboiled, 1 egg700g5g6g185mg70mg0g0g

Öğle

Ikea – North Atlantic Fish Meal, 4 oz Fish w/Steamed veggies & 1/2 cup mashed garlic red potatoes3740g0g0g0mg0mg0g0g
Ikea Food – Chicken Caeser Salad, 1 plate1800g0g0g0mg0mg0g0g

Akşam

Mangos – Raw, 1 fruit without refuse13535g1g1g0mg4mg31g4g
Grapes – Red , 151 g10028g0g4g0mg2mg15g1g
Snacks
Blueberries – Raw, 1 cup8321g0g1g0mg1mg14g3g
Kirkland Signature – Disney Organic Animal Crackers – Vanilla, 3.25 crackers306g1g1g0mg20mg2g0g
TOTAL:1,342162g13g19g185mg620mg92g16g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Walking, 2.0 mph, slow pace23660
TOTALS:23660000

April 30, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber

Kahvaltı

Bulk Green Olives – Large, 4 green olives large50g0g0g0mg28mg0g0g
Tomatoes – Red, ripe, raw, year round average, 0.75 small whole (2-2/5″ dia)123g0g1g0mg3mg2g1g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice28052g3g12g0mg420mg8g10g
Cucumber – Raw Peeled, 3 slices10g0g0g0mg0mg0g0g
Albertson’s – Mozerella Block Cheese, 1 oz.. (28g/1/32 package)800g6g7g20mg200mg0g0g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup9016g3g1g0mg150mg15g1g
Athenos – Natural Feta Cheese (Chunk Traditional), 1/8 cup351g3g3g12mg180mg0g0g
Oil – Olive, 1 tablespoon1190g14g0g0mg0mg0g0g
Black Pearls – Black Olives (Medium), 4 olives251g2g0g0mg95mg0g0g
Colavita – Basalmic Vinegar of Modena, 1 tbsp (15mL)132g0g0g0mg0mg2g0g

Öğle

Danon – All Natural Plain Yogurt, 0.5 cup756g4g4g10mg58mg6g0g
Turkish – Rice Pilav (Food.Com), 158 g cooked30747g11g4g0mg192mg0g2g
Etli kuru fasulye, 1 serving(s)26124g8g24g47mg37mg3g7g

Akşam

Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 0.25 Cup (227g)383g2g2g5mg29mg3g0g
Turkish – Rice Pilav (Food.Com), 50 g cooked9715g3g1g0mg61mg0g1g
Etli kuru fasulye, 0.5 serving(s)13012g4g12g24mg18mg2g3g
TOTAL:1,568182g63g71g118mg1,471mg41g25g

May 1, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber

Kahvaltı

Heb From Scratch – Three Seed Bread, 4 oz.30046g8g12g0mg600mg0g6g
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia)82g0g0g0mg2mg1g1g
Kirkland Signature – Part-Skim Mozzerella Cheese, 1 Cup3604g24g32g60mg760mg0g0g
Blue Diamond Almonds Breeze – Almond Coconut Blend, 1 cup607g3g1g0mg125mg6g1g

Öğle

Etli kuru fasulye, 1 serving(s)26124g8g24g47mg37mg3g7g
Heb Bakery – Multigrain Bread (Scratch Made), 1 oz.7013g1g3g0mg145mg0g1g

Akşam

Heb Bakery – Multigrain Bread (Scratch Made), 1 oz.7013g1g3g0mg145mg0g1g
Melons – Cantaloupe, raw, 2 cup, diced10625g1g3g0mg50mg25g3g
Dr Oetker – Muhallebi, 100 gr cooked13423g3g4g0mg0mg0g0g
Kolios Greek Dairy – Feta Cheese, 1 oz800g7g5g20mg340mg0g0g
Snacks
Blue Diamond – Breeze (Almond Milk / Coconut Milk Blend), 1 cup607g3g1g0mg125mg6g1g
TOTAL:1,509164g59g88g127mg2,329mg41g21g

Hakkında Bebek ve Ben

Bebek ve Ben

Merhabalar! Adım Tanla. Dijital tasarımcıyım. Eşim Kuzey ve 5 yaşındaki oğlum Can’la beraber dünyayı keşfediyoruz. Hayatı, insanları, video oyunlarını ve seyahati seviyorum. Okumayı, araştırmayı, dinlemeyi ve konuşmayı da… Oğluma hatıra olarak başlattığım BebekveBen’in kısa zamanda annelerin buluştuğu, soru sorduğu ve paylaştığı bir ortama dönüşmesinden çok mutluyum. Çocuk yetiştirmenin heyecan verici dünyasında bize eşlik ettiğiniz için teşekkürler.

2 yorum

  1. Aynen devam et hiç moralini bozmadan.Bazen kilo vermek duruyor gibi ama devam edince verdiğini göreceksin,sakın umutsuzluğa kapılma.Zayıf günler yakında.Başarılar,öpüyorum.

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