I just wanted to add an update and another thanks! You all were right. Without changing anything and eating on the high end of my calories (or just over) I've dropped from 144.2 on 8/17 to 138.2 today. Looks like my body is finally adjusting! Thank you SP community! I couldn't do it without you
Fitness Minutes: (120)
8/20/12 5:29 P
One other suggestion in regards to your wine. Are you sure you're having 2 actual glasses... ie 5 oz pours? There is 125ish calories in a 5 oz glass of red wine, and slightly less for white, but I know when I pour my own (or have in a restaurant) there's definitely more than 5 oz in that glass.
This site might be helpful too, lists the amounts of calories by varietal. http://www.calories-in-foods.com/calories- in-wine.php
Fitness Minutes: (36,956)
8/19/12 10:50 P
Generally,I eat them raw. My job involves driving so I often pound 'em down in the car on the way home. Tonight, I just grabbed a bag and dined at the computer. This may sound odd, but it allows me to 'mindlessly eat' but in a healthy way. Dipping them in hummus is also good but I have to pre-measure the hummus as I could easily eat the container's worth. Some habits die hard, I guess...
The trick is to get the best quality you can find. Makes a night-and-day difference. I had a great place to buy them but they recently closed. Found out quality (and taste!) really varies amongst retailers. For my area, Gelson's seems to be the best I've found for now. Wish I had a cheaper alternative, but I w/ cut back in other areas to compensate. Can't stand bitter veggies! Blech! Farmer's markets or vegetable co-ops are also great. If I'm spending this much time & effort on eating better, by golly, those suckers better taste GOOD! : )
You can get great recipes here at Spark. One I liked was to take all those veggies, dump them in an 8 x 8 pyrex dish, and spray some I-Can't-Believe-it's-Not-Butter spray on them and sprinkle some Parmesan cheese (if I have calories left, I will shred some other real cheese on them, too), season and stick under the broiler. Grab a fork and a tall glass of 30 cal per cup almond milk and you will not be hungry!!
You can certainly have wine; just account for the nutrition / calories. For me, I did better cutting it out though I will have a glass or cocktail if out to dinner w/ friends. Decided to eat rather than drink my allotment. Don't even miss it now and believe me, it was a nightly habit.
That roller derby sounds intense!! Good for YOU! Coach Nicole has weight lifting instructional videos on this site. I haven't used them but have heard great things.
Sounds like you are well on your way here!
Good luck to you!!! You can do it!
8/19/12 6:52 P
Thank you all so much for your helpful words!
LOVEXAVIE, what do you put on your veggies? That sounds like a wonderful habit! I totally agree on the strength training. The skating I do is roller derby practice so there are a lot of squats, lunges, crunches, etc. I'd like to try heavy lifting but probably need to find a trainer to instruct me the first couple times. And you're so right about the wine. Funny how I can pass up an occasional dessert, but not always the occasional glass of wine.
Coach Nancy, I'd thought about getting my body composition done but instead bought a scale with good reviews that's supposed to do that. I've only used it twice so far, so I'm not sure how accurate it is. The average of those 2 times give me the numbers: Body fat: 22.9%, Body water: 52.5%, Muscle: 38.3%. I'm 5'5" so I'm within the healthy range but I'd like to continue making progress. Maybe the scale isn't what I should rely on anymore? I'd been aiming for the number at the middle of my BMI healthy range (132) to give myself some wiggle room, but the more I learn the more BMI seems like an empty metric.
DRAGONCHILDE, That is really interesting! I had no idea. It's so hard to trust that I'm doing the right things and not need the immediate feedback of the scale! I've lost and gained back so many times that I don't trust myself to be honest with myself anymore.
ARCHIMEDESII, I've been wondering why my scale is saying that my body water is above the average range. After cutting down on sodium I thought that would change. I do see my weight fluctuate during TOM, but my cycle is really wacky so it's hard to find a pattern. I keep telling myself that I have not had an excess of 3,500 calories so it can't be fat gain, but sometimes my brain is more emotional than logical.
Again, thank you so much! I couldn't have done this without SparkPeople and it's so great to not feel alone in this!
Fitness Minutes: (230,065)
8/19/12 2:15 P
Hi, JAMIE78 !!
What you're experiencing really is perfectly normal. As the PP noted, when we work our muscles intensely, they soak up water like a sponge. This is what they are supposed to do. Your muscles will release any excess water they don't need once they've adapted to the new routine. This really could take a few days.
Ever notice your weight goes up during TOM ? Most women tend to "gain" weight during their menstrual cycle. Is that a fat gain ? Nope, it's nothing more than a temporary water weight gain that passes in a few days. Shoot, I can gain or lose as much as 3-4 pounds in a day because of a shift in my water weight. I don't let dramatic jumps like that phase me anymore because I know it's water weight.
In order to truly gain one pound of fat, a person needs to eat an extra 3,500 calories on top of their normal intake. one pound of fat = 3,500 calories. So, if you know you didn't eat that much extra food, then you know you didn't gain fat. However, it really is easy to retain water.
Try not to worry. You haven't done anything wrong. it's merely a fluctuation in the scale due to water retention.
Fitness Minutes: (14,252)
9,692 8/19/12 11:30 A
I think your problem may be right here:
"- exercise: sprint/walk intervals 2-3x wk for 20-30 min & on Friday just added rollerskating 1.5 hrs 1-2x week (I'd fallen out of the habit of exercising)"
It's very common to see a slight upward shift in weight when you start exercising to lose weight. This is normal, and not a sign of fat gain! Here's why:
Fitness Minutes: (112,042)
46,222 8/19/12 11:01 A
Have you considered having your body composition done? There comes a time in our weight loss journey that the number on the scale needs to be tossed aside and replaced with body composition. Many gyms offer this service where trained personnel will use skin calipers to measure your body fat in comparison to your lean body mass (muscle, bone, organ and connective tissue).
How tall are you? Could you be at a weight that is healthy for you?
Fitness Minutes: (36,956)
8/19/12 10:45 A
You sure look like you eat healthy!
Don't know if this will be helpful to you or not, but for me, my weight loss really "took off" when I cut out my nightly glasses of pinot noir and drastically increased the veggie consumption.
I eat a minimum of 5 cups raw sliced veggies (red & orange bell peppers, cucumbers, snap peas, zucchini, yellow squash & sliced yams) each day. Every day, I eat a quart size baggie stuffed to the brim w/ those veggies and they seem to have been a God-send!! Even when I go "off-plan" (ahem, and said w/ a smile!), these little guys seem to act as insurance and so far, I continue to decrease in clothing size (I don't use a scale). Aside from that baggie of veggies, I eat any other veggies I may want and usually a few servings of fruit so most days, it's 6-9 total servings of fruit & veggies.
As far as exercise, make sure you strength train! I lift very heavy at the gym once a week & dabble w/ a bench & dumbbells at home (nothing much - just a set or two of one or two exercises after my jog each morning). I walk/jog 2.4 mi a day. This is pretty much what I've been doing for over a year and I haven't had to increase it much (except for the weekly gym visit). Even when I was fat, I walked 2 mi a day! Further proof that it's what you eat vs activity when it comes to losing weight! LOL.
Try increasing your veggies and see if that doesn't help. Vegetables are to weight loss what donuts are to Homer Simpson!
8/19/12 10:13 A
I've been slowly losing weight since March 2011, going from 174 to 137 as of the 6th of this month. I've been stuck between 137-140 for a couple months so to break my plateau I tried:
- decreasing my processed carbohydrates (not low carb by any means) - exercise: sprint/walk intervals 2-3x wk for 20-30 min & on Friday just added rollerskating 1.5 hrs 1-2x week (I'd fallen out of the habit of exercising) - cut my sodium intake - increase water intake
I've been doing that for 2 weeks and now weigh around 144. Why??? I stay in my calorie range (1200-1550), eating at the high end on days that I exercise. In the last 2 weeks I've gone over my calories 2-3 times, but never by more than 300 calories at most. Usually just by 100. I'm vegetarian, don't eat fast food or fried food. Thought maybe this was water weight but it's been pretty consistent for over a week. I realize I have room for improvement, that my biggest meal should be breakfast, etc, but I don't feel like those things should cause me to gain 4-7 lbs in 2 weeks.
If anyone has any ideas, I would love to hear them. This is really frustrating. I'll add a sample day of food below in case that's helpful. Thanks for any help!
An average day of food: Breakfast: 2 eggs with 0.2 cup shredded cheese sauteed onions and peppers 2 tbl sp half and half CALORIES: 270
Lunch: salad with carrots, cucs, broc, tom, sliced almonds and greek dressing CALORIES: 241
Snack: Kashi flax seed bar, apple, string cheese CALORIES: 345
Dinner: 1 serving baked tortilla chips with sabra hummus and salsa 1.5 cups edamame CALORIES: 490
(maybe 1-2 glasses of wine with dinner, 200 calories)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.