- March. 7 2020
In Part 1, we took a look at a day in the life of Sara. Sara thought she was making healthy choices in her eating habits, when in reality she was sabotaging her own fat loss goals in a big way. Can you relate? Or how about this.
Meet Angie. Angie works with Sara. She is a 30-year-old single mother of two. She is the same weight and height as Sara and also wants to lose 20 pounds. She is not a huge fan of most “diet” foods or exercise in general, but tries to get in a workout at least 3 days per week. Angie has a sweet tooth, but is trying to make better food choices. Here is how a typical day in Angie’s life plays out.
6:00 AM Rise and shine. Get the kids up and ready, get herself ready, drop them off at daycare, and then finally off to work. No time for breakfast. Angie thinks about grabbing something quick, but decides she would rather skip eating now, because this is an easy way to cut calories since she isn’t really hungry anyway. On her way to work, she stops for a Starbucks and orders a pumpkin spice venti latte with nonfat milk, no whipped cream.
9:00 AM Nose to the grindstone like Sara. Angie has lots of meetings, phone calls, and deadlines on her agenda. She grabs a bottle of water, but forgets to drink it.
10:00 AM Angie’s tummy is growling like mad now, and she decides she needs a snack. She head over to the vending machine and decides on a bag of pretzels. This should tied her over until lunch, she thinks.
12:30 PM Lunchtime. Angie heads down to the cafeteria with Sara and some other coworkers. She opts for a bowl of soup (chicken noodle) and a salad with regular ranch dressing because she doesn’t like low-fat salad dressing. She doesn’t measure the dressing, just ladling on a good amount. She gets a Diet Coke to drink.
1:30 PM Lunch is over and Angie heads back to her desk.
3:00 PM Angie gets a call from Rhonda in a neighboring department. It is John’s birthday, and the department is having a celebration for him, with cake and ice cream of course. Rhonda invites Angie to come over and have some cake with them. Angie agrees to go, telling herself that this is just a once in a while type splurge, and she will work out tonight in order to offset the calories. She joins the group for a piece of cake and a scoop of ice cream.
5:00 PM Time to head home. Angie drives to the daycare center to pick up her munchkins.
6:00 PM Angie arrives at home with her little ones, and opens the frig to decide what to make for dinner. She decides on grilled chicken breast, wild rice, and steamed broccoli. Like all super moms, she quickly whips up dinner, while balancing five other tasks in the process. She doesn’t measure portion sizes, just grabs a chicken breast and scoops some rice and broccoli (with a little butter) onto her plate.
8:00 PM Angie cleans up after dinner, gets the kids ready for bed, and finally gets around to her workout. She does a 45 minute cardio and bodyweight strength training video in her living room.
10:00 PM Finally a moment to sit down. Angie’s favorite show is on television tonight and she is excited to have some time to herself. She is in the mood for chocolate, and she knows just the thing – a chocolate fudge Skinny Cow ice cream cone. She eats it while she watches her show, and gets a second one at a commercial break because it was so good and so freaking small.
11:30 PM Angie hits the hay, with a smile on her face, thinking of how well she is doing on new new workout and diet plan.
Coffee – 330 calories, 5 g fat, 64 g carbs, 0 g fiber, 18 g protein, 280 mg sodium
Snack – 110 calories, 1 g fat, 23 g carbs, 1 g fiber, 2 g protein, 450 mg sodium
Lunch – 348 calories, 25 g fat, 25 g carbs, 1 g fiber, 8 g protein, 1401 mg sodium
Snack – 365 calories, 17.5 g fat, 49 g carbs, 2 g fiber, 6 g protein, 2000 mg sodium
Dinner – 466 calories, 4 g fat, 42 g carbs, 3 g fiber, 54 g protein, 1020 mg sodium
Snack – 300 calories, 6 g fat, 56 g carbs, 6 g fiber, 8 g protein, 190 mg sodium
TOTAL – 1919 calories, 52.5 g fat, 259 g carbs, 13 g fiber, 96 g protein, 5341 mg sodium
Angie’s BMR = 1450 calories per day, plus activity multiplier of 1.375 = a grand total of 1993 calories burned per day.
Angie only has a 74 calorie deficit for the day. She thinks she is “dieting” but really she is pretty much just maintaining. In order to achieve a pound per week loss of fat, she should be somewhere around a 500 calorie per day deficit.
So what if this isn’t you either? Check back tomorrow for Jeremy’s story.