Evil Scale Update 4 Weeks

Anyone who has ever dieted can tell you its not terribly hard to lose weight, but the real story is how to keep it off. Well, I've been really successful at losing weight in the last month, but unfortunately the yo-yo effect is more evil than the scale. Over the last 4 weeks, I have lost 11.4 lbs. That seems reasonable considering all the hunger I've endured and sweaty hot outdoor exercise I've done. Unfortunately, all the cool refreshing beers and chilled fruit snacks I've consumed have helped me gain 5.8 lbs, for a net weight loss of 5.6 lbs. Not exactly that rewarding.
 
However, I did make a change in my diet the last week by substituting vegetables like cauliflower, broccoli and shredded cabbage in place of bread, rice and pasta. The decrease in carbohydrates from over 150 gms a day, down to about 75 gms has helped me minimize hunger and maintain weight. Its kind of a little like the Atkins diet modified. I try to keep protein and fat around 40 gms per day, carbs 75 gms for about 1400 calories. I burn 2400 calories with my lifestyle and exercise, so a 1000 calorie deficit should give me a 2 lb weight loss per week. Remember 3500 calories equals one pound, so a deficit of 7000 calories per week is the 2 lbs. If I don't bike or walk for an hour each day, I need to cut back calories on that day.
 
So, I'm going on a road trip to the Bristol, TN NASCAR race this weekend and that means restaurant and track food, plus lots of beer. My diet is taking a sabbatical for a week. My hope is that I can just maintain this next week.

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