Congratulations on losing 10 pounds in two weeks! Your food records indicate excellent low-fat food choices. As you said, you usually ate good food, but too much of it. Just by paying attention to portions, and burning more calories by walking, you have come up with a calorie deficit that drops off the pounds. Often exercise decreases one’s appetite for junk food, and increases interest in wholesome meals. You can use your best food diary days and repeat them to make your own planned menus.
To complete your food diary, add up the fat grams for the entire day and put the total in the last column. Then average your fat grams for the week. You averaged 24 fat grams a day this week. Actually, this is a tad low for a man, so you could allow a little more fat — up to 40 fat grams a day. You even managed to lose weight eating a hot dog, french fries and two beers. You don’t have to be perfect to lose weight, and learning to include fun foods is definitely the idea for long lasting results.
Try not to skip meals. Often, this makes you so hungry for the next meal that you overeat and do real damage. Stay the course and keep walking!
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