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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

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kahvaltı

Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup 90 16g 3g 1g 0mg 150mg 15g 1g
Generic – Orange, 1 Medium 62 10g 0g 1g 0mg 0mg 9g 2g
Athenos – Natural Feta Cheese (Chunk Traditional), 1/8 cup 35 1g 3g 3g 12mg 180mg 0g 0g
Home – 1 Egg Omlette, 1 egg 130 0g 10g 6g 285mg 0mg 0g 0g
Black Pearls – Black Olives (Medium), 4 olives 25 1g 2g 0g 0mg 95mg 0g 0g
Bulk Green Olives – Large, 4 green olives large 5 0g 0g 0g 0mg 28mg 0g 0g
Cucumber – Raw Peeled, 3 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia) 8 2g 0g 0g 0mg 2mg 1g 1g
Costco Whole Wheat Bread – All Natural Multi-Grain, 1.5 slice 210 39g 2g 9g 0mg 315mg 6g 8g

Akşam

Pasha – Hummus, 4 TBLS 260 14g 22g 6g 0mg 0mg 2g 4g
Pashas – Mediterranean Garden Salad, 0.5 salad 50 10g 1g 2g 0mg 104mg 5g 4g
Homemade – Rice Pilaf, 1 cup 172 30g 25g 3g 0mg 0mg 2g 4g
Generic – Adana Kebab, 0.5 serving 284 4g 14g 33g 109mg 180mg 2g 1g
Snacks
Orange Leaf Frozen Yogurt – Coconut, 1 oz 45 8g 1g 1g 0mg 41mg 6g 0g
Orange Leaf – Frozen Yogurt – Blueberry (Correct), 1 ounce 28 0g 0g 0g 0mg 19mg 0g 0g
Orange Leaf Frozen Yogurt – Mango, 1 oz (28g) 32 7g 0g 1g 0mg 20mg 5g 0g
Stoneyfield Organic – Oikos Greek Yogurt-Plain 0%, 6 oz 91 7g 0g 17g 0mg 68mg 7g 0g
TOTAL: 1,528 149g 83g 83g 406mg 1,202mg 60g 25g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 2.0 mph, slow pace 141 35
TOTALS: 141 35 0 0 0

April 26, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kahvaltı

Seitenbacher Musli #5 – Choco Max German Cereal, 2 cup 360 56g 10g 10g 2mg 18mg 26g 6g
Whole Foods – Dried Turkish Apricots, 5 pieces (40g) 90 22g 0g 1g 0mg 10mg 19g 3g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 0.5 cup 45 8g 1g 1g 0mg 75mg 8g 1g
Generic – Egg Large- Hardboiled, 1 egg 70 0g 5g 6g 185mg 70mg 0g 0g
Oil – Olive, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Colavita – Basalmic Vinegar of Modena, 1 tbsp (15mL) 13 2g 0g 0g 0mg 0mg 2g 0g

Öğle

Homemade lentil soup, 1 serving(s) 183 30g 3g 13g 14mg 40mg 2g 5g

Akşam

Dr Oetker – Muhallebi, 100 gr cooked 134 23g 3g 4g 0mg 0mg 0g 0g
Cheese Cake Factory – Side Salad (Mixed Greens, Cucumbers, Tomatoes) W/ Vinaigrette Dressing, 1 raw 189 21g 10g 0g 0mg 173mg 0g 0g
Radishes – Raw, 5 small 2 0g 0g 0g 0mg 4mg 0g 0g
Orange Juice – Fresh Squeezed, 2 fl. oz. 28 7g 0g 0g 0mg 0mg 5g 0g
Generic – Naan Bread, 0.5 piece 160 28g 3g 4g 5mg 450mg 3g 1g
Tofu – Soft (nigari), 50 g 31 1g 2g 3g 0mg 4mg 0g 0g
Snacks
Generic – Orange, 1 Medium 62 10g 0g 1g 0mg 0mg 9g 2g
TOTAL: 1,486 208g 51g 43g 206mg 844mg 74g 18g

April 27, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kahvaltı

Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia) 8 2g 0g 0g 0mg 2mg 1g 1g
Home – 1 Egg Omlette, 1 egg 130 0g 10g 6g 285mg 0mg 0g 0g
Cucumber – Raw Peeled, 3 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 0.5 cup 45 8g 1g 1g 0mg 75mg 8g 1g
Athenos – Natural Feta Cheese (Chunk Traditional), 1/8 cup 35 1g 3g 3g 12mg 180mg 0g 0g
Albertson’s – Mozerella Block Cheese, 1 oz.. (28g/1/32 package) 80 0g 6g 7g 20mg 200mg 0g 0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice 280 52g 3g 12g 0mg 420mg 8g 10g

Öğle

Homemade lentil soup, 1 serving(s) 183 30g 3g 13g 14mg 40mg 2g 5g

Akşam

H.E.B. – Boars Head Oven Gold Roasted Turkey Breast, 6 oz 180 3g 5g 36g 105mg 1,080mg 0g 0g
Oven roasted vegetables, 1 serving(s) 345 24g 28g 4g 0mg 20mg 12g 5g
Pasta salad with tomatoes and mozarella cheese, 1 serving 323 46g 7g 15g 20mg 180mg 6g 2g
TOTAL: 1,610 166g 66g 97g 456mg 2,197mg 37g 24g

April 28, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kahvaltı

Generic – Egg Large- Hardboiled, 1 egg 70 0g 5g 6g 185mg 70mg 0g 0g
Tomatoes – Red, ripe, raw, year round average, 0.75 small whole (2-2/5″ dia) 12 3g 0g 1g 0mg 3mg 2g 1g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice 280 52g 3g 12g 0mg 420mg 8g 10g
Cucumber – Raw Peeled, 3 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Albertson’s – Mozerella Block Cheese, 1 oz.. (28g/1/32 package) 80 0g 6g 7g 20mg 200mg 0g 0g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup 90 16g 3g 1g 0mg 150mg 15g 1g
Bulk Green Olives – Large, 4 green olives large 5 0g 0g 0g 0mg 28mg 0g 0g
Black Pearls – Black Olives (Medium), 4 olives 25 1g 2g 0g 0mg 95mg 0g 0g
Oil – Olive, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Homemade – Strawberry Freezer Jam, 2 tablespoons 32 32g 0g 0g 0mg 0mg 6g 0g
Wegmans – Balsamic Vinegar, 1 Tbsp (15ml) 14 3g 0g 0g 0mg 4mg 2g 0g

Öğle

Homemade lentil soup, 1 serving(s) 183 30g 3g 13g 14mg 40mg 2g 5g

Akşam

Costco – Spanakopita, 6 pieces (57g) 420 36g 27g 12g 45mg 810mg 6g 3g
Mixed Salad, 1 serving(s) 129 13g 8g 2g 0mg 66mg 5g 4g
TOTAL: 1,460 186g 71g 54g 264mg 1,886mg 46g 24g

April 29, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kahvaltı

Heb – Multigrain Cereal W/Raisins, Dates & Pecans, 1 cup 280 56g 3g 5g 0mg 373mg 15g 7g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup 90 16g 3g 1g 0mg 150mg 15g 1g
Generic – Egg Large- Hardboiled, 1 egg 70 0g 5g 6g 185mg 70mg 0g 0g

Öğle

Ikea – North Atlantic Fish Meal, 4 oz Fish w/Steamed veggies & 1/2 cup mashed garlic red potatoes 374 0g 0g 0g 0mg 0mg 0g 0g
Ikea Food – Chicken Caeser Salad, 1 plate 180 0g 0g 0g 0mg 0mg 0g 0g

Akşam

Mangos – Raw, 1 fruit without refuse 135 35g 1g 1g 0mg 4mg 31g 4g
Grapes – Red , 151 g 100 28g 0g 4g 0mg 2mg 15g 1g
Snacks
Blueberries – Raw, 1 cup 83 21g 0g 1g 0mg 1mg 14g 3g
Kirkland Signature – Disney Organic Animal Crackers – Vanilla, 3.25 crackers 30 6g 1g 1g 0mg 20mg 2g 0g
TOTAL: 1,342 162g 13g 19g 185mg 620mg 92g 16g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 2.0 mph, slow pace 236 60
TOTALS: 236 60 0 0 0

April 30, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kahvaltı

Bulk Green Olives – Large, 4 green olives large 5 0g 0g 0g 0mg 28mg 0g 0g
Tomatoes – Red, ripe, raw, year round average, 0.75 small whole (2-2/5″ dia) 12 3g 0g 1g 0mg 3mg 2g 1g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice 280 52g 3g 12g 0mg 420mg 8g 10g
Cucumber – Raw Peeled, 3 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Albertson’s – Mozerella Block Cheese, 1 oz.. (28g/1/32 package) 80 0g 6g 7g 20mg 200mg 0g 0g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup 90 16g 3g 1g 0mg 150mg 15g 1g
Athenos – Natural Feta Cheese (Chunk Traditional), 1/8 cup 35 1g 3g 3g 12mg 180mg 0g 0g
Oil – Olive, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Black Pearls – Black Olives (Medium), 4 olives 25 1g 2g 0g 0mg 95mg 0g 0g
Colavita – Basalmic Vinegar of Modena, 1 tbsp (15mL) 13 2g 0g 0g 0mg 0mg 2g 0g

Öğle

Danon – All Natural Plain Yogurt, 0.5 cup 75 6g 4g 4g 10mg 58mg 6g 0g
Turkish – Rice Pilav (Food.Com), 158 g cooked 307 47g 11g 4g 0mg 192mg 0g 2g
Etli kuru fasulye, 1 serving(s) 261 24g 8g 24g 47mg 37mg 3g 7g

Akşam

Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 0.25 Cup (227g) 38 3g 2g 2g 5mg 29mg 3g 0g
Turkish – Rice Pilav (Food.Com), 50 g cooked 97 15g 3g 1g 0mg 61mg 0g 1g
Etli kuru fasulye, 0.5 serving(s) 130 12g 4g 12g 24mg 18mg 2g 3g
TOTAL: 1,568 182g 63g 71g 118mg 1,471mg 41g 25g

May 1, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kahvaltı

Heb From Scratch – Three Seed Bread, 4 oz. 300 46g 8g 12g 0mg 600mg 0g 6g
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia) 8 2g 0g 0g 0mg 2mg 1g 1g
Kirkland Signature – Part-Skim Mozzerella Cheese, 1 Cup 360 4g 24g 32g 60mg 760mg 0g 0g
Blue Diamond Almonds Breeze – Almond Coconut Blend, 1 cup 60 7g 3g 1g 0mg 125mg 6g 1g

Öğle

Etli kuru fasulye, 1 serving(s) 261 24g 8g 24g 47mg 37mg 3g 7g
Heb Bakery – Multigrain Bread (Scratch Made), 1 oz. 70 13g 1g 3g 0mg 145mg 0g 1g

Akşam

Heb Bakery – Multigrain Bread (Scratch Made), 1 oz. 70 13g 1g 3g 0mg 145mg 0g 1g
Melons – Cantaloupe, raw, 2 cup, diced 106 25g 1g 3g 0mg 50mg 25g 3g
Dr Oetker – Muhallebi, 100 gr cooked 134 23g 3g 4g 0mg 0mg 0g 0g
Kolios Greek Dairy – Feta Cheese, 1 oz 80 0g 7g 5g 20mg 340mg 0g 0g
Snacks
Blue Diamond – Breeze (Almond Milk / Coconut Milk Blend), 1 cup 60 7g 3g 1g 0mg 125mg 6g 1g
TOTAL: 1,509 164g 59g 88g 127mg 2,329mg 41g 21g

2 Comments

Yanıt Yaz
  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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Bebek ve Ben

Bebek ve Ben

Merhabalar! Adım Tanla. Dijital tasarımcıyım. Eşim Kuzey ve 7 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.

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