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Diabetic Devahs. Choose It and Lose It with me...the weight project that rewards

Count Calories

Calories Burned Per Hour - Household Chores

  • Sitting, watching TV 100
  • Standing 140
  • Making beds 135
  • Housework 150 to 250
  • Strolling 210
  • Raking leaves 225
  • Lawn-mowing (power) 250
  • Lawn-mowing (push mower) 300-400
  • Gardening 300-450

  • Source: American Family Physician, June 1993

    Exercise Calories Burned Per Hour

    Walking

    • Level surface, 1-2 mph (strolling) 120-150
    • Level surface, 3 mph (leisurely walk) 300
    • Level surface, 3.5 mph (brisk) 360
    • Level surface, 4-5 mph (fast) 420-480
    • Downstairs 425
    • Downhill, 2.5 mph 240
    • Upstairs 600-1080
    • Uphill, 3.5 mph 480-900

     

freetrainers.com may be helpful

Food Pyramid Guide:

What counts as a serving?

Children (ages 2 to 6), women, some older adults(1,600 calories)

Older children, teen girls, active women, most men (2,200 calories)

Grains Group (Bread, Cereal, Rice, and Pasta) especially whole grain

1 serving =

  • slice of bread
  • ½ Cup (C.) cooked grains, pasta, rice, etc.
    1 C. of most cold cereal
  • ¼ C. low fat granola, Grape Nuts, Muesli
  • ½ C. hot cereal
  • 3-4 C. low fat microwave popcorn
  • ½ large flour tortilla
  • 6 saltine crackers/whole what crackers
  • ½ hamburger roll or small bagel
  • ¼ of a large muffin or bagel
  • ½ 6" pita

6 servings

9 servings

Vegetable Group

1 serving =

  • 1 cup of raw leafy vegetables

  • ½ cup of other vegetables (corn, peas, sweet potatoes), cooked or raw

  • ¾ cup of vegetable juice

  • 1 small (3 oz) baked potato

3 servings

4 servings

Fruit Group

1 serving =

  • 1 medium apple, banana, orange, pear

  • ½ piece of large fruit (e.g., banana, grapefruit)

  • ½ cup of chopped, cooked, or canned fruit

  • ¾ cup of fruit juice (unsweetened)

  • 1 cup mixed berries, cherries or cubed cantaloupe  

2 servings

3 servings

Milk, Yogurt, and Cheese Group - preferably fat free or low fat

1 serving =

  • 8 oz., or 1 cup of milk** or yogurt

  • 2 ounces of natural cheese (such as Cheddar)

  • 2 ounces of processed cheese (such as American)

  • ½ C. cottage cheese, low fat

  • 1-1/2 oz. hard cheese; lower-fat

2 or 3* servings

2 or 3* servings

Meat and Beans Group (Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts) preferably lean or low fat

1 serving =

  • 2-3 ounces of cooked lean meat, poultry, or fish is about the size of a deck of cards or the palm of your hand.
    These count as 1 ounce of meat:

  • ½ cup of cooked dry beans (lima, kidney, black. split beans, lentils) or tofu

  • 2 ½ ounce soy burger

  • 1 egg

  • 2 tablespoons of peanut butter

  • 1/3 cup of nuts

2 servings, for a total of 5 ounces

2 servings, for a total of 6 ounces

Weight Loss Goal is divided into segments (approx 5 -10lbs every 25 days) Smaller goals are easier to reach.
Weight loss segments: UPDATING
Jan 12th - Feb 5th
break 
*Next Feb 9th - March 5th
break  
March 9th - April 3rd
break
Extended Ending Date April 6, 201 – May 1, 201  
Must participate in a minimum of 2 segments                   

 consult your physician before beginning any weight loss program, project, or plan

 

I challenge you to loose 10 - 20 pounds with me...Your reward will be well worth it...

Registration Days:   
Photo Shoot:
Scheduled Time:   
Commitment Fee: $10.  per segment  
Meet the Choose it and Lose it Challenge and receive a Reward. Minimum weight lose 10lbs
 
 

 

       facial consultation: Female achieving weight loss objective. stock photos

Contact me at: diabeticdevahs@galacar.com 

For more information, please contact: Gail of GA  LA - CAR  904-487-9254
Email:  diabeticdevahs@galacar.com     Visit:  http://galacar.com/chooseitandloseit/diabetes.htm  
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