Saturday, October 30, 2010
I read an article several months ago that I ran across again today that is relevant to some issues I have been having. For the past 2 months I have been on a plateau that I cannot seem to break through. I have been having a lot of painful issues with my shoulders that wakes me up several times during the night.
I am watching my calorie intake and have a good exercise program. According to the BMR calculator I should be dropping 2-3 lbs/week, based on my calorie burn vs calorie intake. I should be at least 10-14 lbs lighter now, but I am only 5 lbs lighter.
I picked out two of the main culprits that may be contributing to my lack of weight loss for the last 8 weeks..
The article from SparkPeople, Sleepless Nights Stop Progress -- By Laura Bofinger, Staff Writer
" How Sleep Loss Affects Weight Loss
2. Sleep loss results in less deep sleep, the kind that restores our energy levels. Losing deep sleep hours decreases growth hormone levels. Growth hormone is a protein that helps regulate the body’s proportions of fat and muscle in adults. With less growth hormone, we reduce the ability to lose fat and grow muscle.
3. With a loss of sleep, your body may not be able to metabolize carbohydrates as well, which leads to an increased storage of fats and higher levels of blood sugar. Excess blood sugar can lead to insulin resistance. Insulin resistance means that the body has trouble disposing of glucose in the liver and other tissues. It is a trigger for serious health problems such as obesity, cardiovascular disease, and type II diabetes. "
I am a Type II diabetic, diagnosed 7 years ago, controlled by medication. The 60 lbs I have lost to date has allowed me to drop one of the medications and hopefully, soon, the remainder medication. I have had my diabetes under control for several years but may still play a key part of the equation for lack of weight loss. I feel if it had not been for diabetes I would have been at goal weight now. I think diabetes has caused me to work extra hard to get to where I am today.
I am a very analytical individual, by training and career, and may be micro managing my program with to much emphasis on weight-loss calculators, charts, indicators....BMR 101, BMI, MHR....etc. But I have to stay with what has worked so far and look for more tools to add to my toolbox.
So with that being said I think it is time to make a Dr's appointment and see what is going on with my shoulders. I have a feeling he will say my past dirt-bike days of racing and football days are catching up to me in my senior years. Since I am running in the C25K training program, and upper-body strength exercises, which seems to exacerbate my shoulder problem, he may tell me to back off for a while.
I need more restful uninterrupted sleep.
Tuesday, October 19, 2010
You may ask "What does this have to do with "Exercise or Nutrition"? Well it is a little serendipity, if you will. Riding a motorcycle burns 2.8 calories/min. and standing in a Flag-Line burns 3.5 calories/ min. The average ride on a local mission, is what we call our trips, is 60 min. (168 Cal burned) and the Flag-Line is an aver. of 60 min., or (210 Ca. Burned) If we are on an extended mission the ride can be from 120-240 min., I will let you do the math.
But....This is not the reason I am with the PGR...it is just the serendipity part.
I do not try to get "political" or "religious" with people in a public forum and I do not view this as a political or religious statement. We, PGR, are not bound by these parameters. Some of my SparkFriends know I am with a group called Patriot Guard Riders or PGR for short. We in the PGR are called upon by grieving families of fallen men/women, who have died in the service of our country. I joined the PGR in its infancy in 2005. We are now over 207,000 members strong Nationwide. When we attend a funeral, we are there to provide support and a protective shield for the grieving family from any interruptions from protesters. We give escort from the airport to the funeral home and then to the graveside. We do this service by request only from the family. Over the past 5 years I have been to over 200 funerals in Oregon and Washington. The PGR is made up of individuals who ride motorcycles, non-motorcyclist, Veterans, and non-Veterans.
Here is the Website for the new documentary movie coming out late this year: www.patriotguardmovie.com/The_Story.
If you would like to know more about the PGR here is the link to our National Website:
Sunday, October 03, 2010
What a roller-coaster this past 9 months has been since I joined Spark! Sometimes the "Bad" days overshadow the "Good" days. Bad days have consisted of: lack of motivation, personal issues, health issues and .....life in general, gets in the way of my plans. I will have to say my good days far exceed the bad days, but one bad day and I forget all those good days I had and will have.
How do I defeat these bad days? One way is my SparkFriends pulled me through! I log in everyday without fail. I don't always want to but I do. I take my medications every morning weather I want to or not because it helps me. I need my dose of Spark, as with medication, because it makes me feel better. I continue to track my nutrition and fitness activity without fail, reading articles, SparkTeam threads, and Blogs, By being consistent with this ritual I have always been able to get back on track.
I have had many bad days in a row for the past month, some worse than others, but a bad day none the less. SparkPeople helps keeps things in perspective and the light at the end of the tunnel is still visible. When I am with my SparkFriends I am back in the "Zone" of healthy thoughts and healthier living.
Thanks to SparkPeople and SparkFriends, many more good days are ahead.
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