Tuesday, March 09, 2010
Wow, has it really already been a year?
I joined on March 9, 2009 because a wellness program at work recommended the nutrition tracker for following our food intake.
It really did help to see what I was eating, because although I'd lost 40 lbs before I joined and started tracking my food, my body fat percentages hadn't really dropped much. Once I became aware of the macronutrient ratios, this changed in a hurry. You can see this, here. Notice the body fat is pretty high between December and March, and then all of a sudden starts going down...
I didn't really start interacting with people here until the end of April when I lost a piece of my support network in real life. I'm not much of a "joiner" really, and neither is my Ithaca/Fingerlakes co-leader CARRIE1948 which is why it's so ironic that we ended up participating in and leading that team, LOL.
In the end, the support here has become very important in my loss and now my maintenance. I've met some really great people here, and even some in person and not just in NY.
I've learned so much over the past year and come so far:
March 9, 2009:
Ate 849 calories (19.6% protein, 66% carb, 14.4% fat, 11 g fiber)
Weighed 292 lbs
53.8 % body fat
March 9, 2010:
Ate 1679 calories (37% protein, 49% carb, 14% fat, 62 g fiber)
18.5 % body fat
Monday, March 08, 2010
Continuing the kayak practice in pools in preparation for spring melt...
Total burn yesterday for two hours:
max HR 122
avg HR 93
I burned more while paddling around practicing my edging than I did in the rolling, but the rolling is more interesting - hence the choice of video, LOL
Wednesday, March 03, 2010
I have been struggling with the transition to maintenance. My BMI dropped below 25 in December and my moving average BMI at physicsdiet.com dropped below 25 on January 9. While I've reached two goals (body fat less than 25% - in fact it's under 20% and BMI under 25), I still have one goal to go and that's to get my moving average weight to 150. That will give me a comfortable buffer between where I'm trying to stay and the boundary of a BMI under 25.
On the one hand I don't have my weight LOSS goals as hard in my mind anymore, and on the other hand I haven't started the maintenance clock yet. So I'm in a sort of limbo. This is a problem because I am highly goal-oriented and now that I'm off the hardcore weight-loss fast track, I'm not sure what to do with myself. I've been halfheartedly trying to get to 150 but have been experiencing episodes where I eat more than I need to, and sometimes don't even log it.
Today I decided to declare myself officially on maintenance for the purposes of keeping my BMI below 25 in order to give myself a pat on the back for keeping it there for two months. And in two days I will get a REWARD. I get to pick out TWO of the buffs I've been saving for the purpose.
That's 56 days, 8 weeks, 17% of a year, and 3 1/3 % to my goal of keeping it there for five years.
In other words, I have 58 months to go on my 60-month countdown clock.
Why five years?
Because according to the research studies
(McGuire 1999 psycnet.apa.org/index.cfm?fa=buy.opt
that's when I'll have the opportunity to be among a fortunate 70+% in the NWCR who are likely to stay within 5 lbs of goal for another year. Below 2 years of maintenance only 50% of NWCR subjects are likely to stay at goal weight.
Of people who have maintained their weight for 15-20 years, 80% are likely to stay at goal in the following year. So you see, the longer you stay at goal, the better you get at it, and the more likely you will be able to stay there. And despite the odds, I plan on being one of those that do.
I am not in maintenance yet for the purposes of lowering my average weight to 150 and will get a big ole' reward for that when I get there - probably a wetsuit and a brand new sea kayak.
Once I get my average weight to 150 my "scream weight" will be 153 for the average and 155 for the actual number on the scale. I will continue to weigh myself every day. If I go over either of those numbers under any circumstances it will be time to punch the numbers down by eating more carefully and exercising more diligently.
And the maintenance clock will continue to tick. Every month that I maintain I will get another reward. At the 2 year mark I will get something Really Nice. Maybe a trip, or something. I will start saving now.
At the 5 year mark I'm going to get something really really really nice. I don't know what, yet, but it's going to be Good.
3/5/10 - woo-hoo! I did it! 2 months down. 58 to go...
Saturday, February 27, 2010
...my mother always DID say that I was impossible... LOL
Seriously, though, I actually put this image on my iPod's wallpaper so it's the first thing I see when I turn it on to log anything (food, weight, exercise). It helps me remember that I have a soul inside my machine (body) and that soul has an identity and it can soar.
The body itself can do a lot of things it couldn't before, not the least of which is sitting with my legs crossed! LOL
I can fit into a bathtub now, and have rediscovered the Long Soak as a non-food reward. I highly recommend Kneipp herbal baths - lots of fragrance and no weird residue on me or the bathtub. My favorites are lavender, hops, and melissa.
There's almost nothing better than listening to Pandora streaming new age instrumental while submerging in a hot, fragrant bath... Almost makes me feel like I'm back home in CA, LOL
I'm going XC skiing this afternoon with CARRIE1948 and DDOORN and maybe some others from the Binghamton and Finger Lakes teams. I couldn't have done that comfortably a year ago.
And I've got MUSCLE. Lots and lots of MUSCLE. Yesterday I was working with my trainer at the YMCA and we noticed that I have definition in my shoulders now that even SHE doesn't have!
So I've replaced the "security" of my fat suit with a muscle suit, and it feels familiar and protective, but SO MUCH BETTER. And it looks a whole lot better, too! hehehe
When I joined Spark People last March I never got around to creating a vision collage. So after reading the Spark Book (TM) I made an electronic one on flickr, in the form of a photoset.
Like my iPod wallpaper, it helps remind me of where I am, and where I'd like to be. And that helps keep me motivated to continue starring in my very own personal graphic novel.
Monday, February 22, 2010
Yeah, we already KNOW I can be dense in the mental arena, LOL.
But what I'm talking about is my mass/volume ratio.
Because tonight I was swimming my laps after water aerobics and wondered why, sometimes in the shallow end, when I was slow on my flip turn, why I would sometimes find myself sitting on my butt on the bottom of the pool after exhaling.
So once I finished I did a little experiment. I laid on the surface and let out my air. Woosh. I landed on the bottom. I held my breath down there for a little bit to see if I'd come back up. Nope. So I stood up.
And then I told the lifeguard I was going to try this in the deep end, just to find out if I really was sinking.
And I went down there over by the ladder and did the same thing. And I sank like a stone. It was so fast I actually got a little scared and started swimming back up before I hit the bottom (12 ft). My ears were even feeling the pressure.
Dang. Now I think I understand why some people are afraid of water, especially deep water. It would be kind of scary to find myself at the bottom down there and what if I didn't have the energy to pull myself back up to the top and wanted to breathe? Yikes.
Last time I was that deep (about 18 months ago) I swam down to retrieve a piece of the underwater vacuum for the lifeguard. I was so buoyant that they had to put down a pole so I could pull myself down the last few feet using my arms, because I just couldn't swim against my own tendency to bob back up.
This time I think if I went down there again, I'd ask for a pole so I could pull myself UP, if necessary! Heck, if I could hold my breath long enough, I could probably walk around down there.
Bizarre. This whole physical metamorphosis is just bizarre. In some ways it's almost as weird as waking up one morning shaped as a cockroach. LOL
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