Food eaten:

• Breakfast: Scrambled eggs (1 whole egg, 2 egg whites) topped with 2 tbsp. salsa and 1/2 avocado, sliced; 2 cups coffee. Calories: 284
• Lunch: Massive bowl of homemade pho soup. Calories: 384.
• Snacks: 2 c. watermelon chunks; 2 brown rice cakes; non-fat latte (16 oz.). Calories: 311.
• Dinner: Grilled sirloin (4 oz.), vegetables cooked in packet with Pam (1/2 c. each zucchini, mushrooms, onions, green pepper), 2 c. fruit salad dressed with lemon juice and 1 tsp. honey. Calories: 485.
• Total calories consumed: 1,464.

Exercise:

• 1 hour light house cleaning, 65 minutes. Calories burned: 222.
• 20 minutes on treadmill at 3 mph. Calories burned: 95
• 15 minutes calisthenics (squats, crunches, side lunges and push-ups). Calories burned: 75.
• Total calories burned: 392.

Calories Out - Calories In = Weight Loss
1580 (My BRM) + 392 (Calories burned exercising) = 1972 (Calories Out)
1972 – 1464 = 508 (Calorie deficit).