You lost 2 pounds this week! Your average fat gram intake was 36, down from 56 grams last week. That is about 200 fewer calories from fat a day. Each day, you dropped your fat intake a little more. Saturday you ate only 20 grams and no dinner — was that the full day?

 I was also pleased to see that you tried to eat less for lunch and made better selections. Could you indicate with an “R” when you eat in a restaurant, though? You approached dinner time with a hunger level of four, and ate reasonably portioned low-fat dinners. At a level of four, you do not need a lot of food to make you satisfied, and you acted accordingly. This may have helped in your metabolic weight loss process. As long as the dinner meal is low in fat and spices, you should not have sleeping problems.

Now that you have done a good job at removing high-fat foods from your diet, try to add more healthful foods. Please have two fruits each day. A one-half cup serving of fruit juice could count, but get into the habit of eating a fresh peach or crunchy apple with a meal or for a little snack. But be careful. I don’t want you to start a snacking habit. In your fat counting column, note how many fruits you had each day.

Good luck this week!

Sharon

Armand’s Reply

David,

Good job in getting your walks up to the 30-minute range. Our goal is to continue this progress until you can manage 45 minutes. Try to strive for three sessions this week of at least 30 minutes per session. Keep up your stretching as you have been.

By the way, have you noticed improvement with your stretching? Are you able to stretch farther? Does it feel easier to perform the various exercises? If the answer is yes, great! Continue to take the stretches to a point where you feel the stretch in the targeted muscle, holding it for 10 to 30 seconds. Remember, never bounce when you stretch.

I would like to add an abdominal exercise to your program. Perform this after your walk and before your stretching:

Abdominal Curl
Lie on the floor with your knees bent and your feet 13 to 19 inches from your buttocks.

Lightly clasp your hands behind your head with your elbows wide open.

Press your lower back into the floor, and lift your upper back off the floor while keeping your eyes focused on the ceiling. Be careful not to pull on your neck.

Return slowly to the floor.
Start with one set of 10 to 15 repetitions, and then add one or two repetitions each week until you reach 40. Add a second set after performing 40 repetitions for two weeks.

Have a good week and keep up the good work!

Armand

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