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The Terrifying Truth About Cheat Days

Wednesday, September 04, 2013

Over the long weekend, I wondered why my weight loss was not as rapid as I thought it should be. As I reviewed the previous month, I was flummoxed. After all, I had hit my exercise goals on all but 1 day and had been over my calorie goal a mere four times.

Being a researcher, I decided to look at my weighted average weight line and compare it to my days when I over-indulged.

What I discovered was terrifying.

For each day I overate (and I’m talking 300 – 400 calories), it took 4 days for my weight to return to its previous level. So, in essence, 4 days of overeating meant 16 days of stalled weight loss.

Before jumping to any conclusions that such days had to be banned forever, I went back and looked at July. A similar scenario – 1 missed exercise day and 4 days over my calorie limit.

Since there’s no way to increase my exercise level to compensate for the additional calories, I need to be much more vigilant about what I eat and make each calorie count, since its impact will be felt for days to come.

  
  Member Comments About This Blog Post:

CAREN_BLUEJEANS 9/6/2013 11:51AM

    I lose weight on the weeks I honestly track and stay within my calorie range 7 days.
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JOELEVENACIOUS 9/6/2013 8:53AM

    Good work here! It rings true with my experience too. What is a weighted average weight line? I like this post a lot, People should talk more about this.

The only cheating I am interested in at my point in life is. Cheating the reaper out of a few more months of healthy living at the end of life.

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NOTSPEEDY 9/5/2013 10:16PM

    I was shocked to find that out. Thanks for doing the research and sharing.

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ROSEWAND 9/5/2013 1:44PM

    It never is about the calories on any given day,
it is about your average calories over time. If
you keep to your calorie and workout goals
you will be successful.

I varied my calories during the time I was
losing and still do in maintenance. It really
helps with motivation and morale. I give
myself one or two meals a week where I can
eat 400-700 calories more and balance that
out with eating less other days.

I would never call it cheating; I call it my
weekly splurge. I always have those meals to
look forward too. This approach really helps me
stay with my program. emoticon

Comment edited on: 9/5/2013 1:47:23 PM

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TONYAB2000 9/5/2013 11:22AM

    I had no idea it took that long to bounce back after a cheat day. They say one day isn't going to destroy you and while that's true, it does affect you. Good info to have. Thanks for sharing!

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SWTHNY- 9/5/2013 11:09AM

    emoticon
You are doing great Carrie in all areas! Very inspiring to the rest of our team! Go Emeralds

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JUSTCHELLE75 9/4/2013 5:21PM

    My motto is that I don't diet.. I live healthy. You can't really cheat life so why would I cheat on eating.

I stay within my plan and adjust it accordingly. But I am glad you figured out through research how long 300-400 calories take to work off.

Also maybe change the intensity of your exercise

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SHARONPENNING 9/4/2013 5:19PM

    I think "what" you "overeat" counts as much as the calories. Overeating sodium will cause a water weight gain which could easily take 3-4 days to balance out. emoticon

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BMAN419 9/4/2013 5:12PM

  awesome blog. keep plugging away.

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Internal / External Motivation

Sunday, August 11, 2013

I'm definitely someone who is internally motivated. I do better in individual sports where I compete against my own records.

Even as a child, I had little interest in others' assessments. (This made me a really bizarre student, since I NEVER looked at my grades and couldn't understand why my parents thought anything but my view of what I'd learned was important.)

So, what does any of this have to do with my journey?

A few months back, I read a blog where the person was using stickers to motivate herself. I thought it was a pretty nafe idea, but, whatever floats your boat.

Recently, as my rehab keeps progressing and I can push myself more, I realized I wasn't doing a brilliant job of juggling all the facets of exercise that I needed to get back to where I wanted to be.

I'm lucky - I have a home gym so I can pretty much do what I want in the room. I bought a bunch of different colored smiley face stickers and started to use them on my calendar.

The first 10 days are in with the following:
Strength: 10 /10
Pilates: 10/10
Cardio: 10/10
2nd cardio: 10/10
10,000 steps: 9/10
15,000 steps: 4/10
Stayed within calorie range: 8/10
New stretches: 3/3

These silly stickers are pushing me to do more. One night, I came home and realized that another 600 steps would get me a new sticker, so I went for a walk. Then again, last night, with the same number to get to 20,000 steps, I simply couldn't move myself that much without really hurting my ankle.

So, I'm figuring there may be room for external motivation in my life after all.

  
  Member Comments About This Blog Post:

JOELEVENACIOUS 8/28/2013 2:04PM

    I got distracted with being a do gooder and didn't do good for myself for a few days. I am determined to get 15000 steps in today before PT exercises tonight.



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JOELEVENACIOUS 8/15/2013 3:53PM

    You are on it girl! I am motivated to knock you out of first place or at least join you on the fitness board! You RULE... NO! I RULE.... No WE RULE!!!!

keep on steppin!

My wife now got a fitbit, my son got one, my sister got one, and a woman who I worked with in a kids program and she and my wife are still friends got one too. I like internal and external competition together.

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LICIA4608 8/12/2013 6:15PM

    I'm glad that's working for you! I may have to steal your idea :) Keep us in the loop about how it's progressing.

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TONYAB2000 8/11/2013 10:32PM

    Wow what a great idea! I'm glad it's working so well for you! Everyone needs to figure out what motivation works best. I know I do. Keep up the good work.

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DETERMINEDJANET 8/11/2013 6:58PM

    emoticon And another sticker for you! Glad it's working for you!

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CAREN_BLUEJEANS 8/11/2013 3:33PM

    emoticon Here's another smiley sticker for you, Cheers!

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JERZRN 8/11/2013 12:01PM

    What a great idea!

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The Girlie Bed

Friday, July 26, 2013



I promised myself something nice when I got into the 150s. I made it. Barely, but I'm there.

I've been following this in TJ Maxx and bought it when it went on sale.

So, now at 64, I have a bed I like. And, I actually make the bed each morning, just 'cause it looks so cool.

  
  Member Comments About This Blog Post:

SUSUSUZZZIE 8/3/2013 10:06PM

    This is a great reward! Congrats! And Congrats on making the 150s!


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JLPEASE 7/27/2013 12:12PM

    What a great reward! It looks great!
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CAREN_BLUEJEANS 7/27/2013 11:29AM

    Congrats on your benchmark, and enjoy your reward. You deserve it!
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CARRIE1948 7/27/2013 10:25AM

    Actually, the bed is old. The pillows and matching comforter are what's new. Now, I'll have to get a winter duvet cover that's similar. Think I'll make that the treat for getting back into the 140s.

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TONYAB2000 7/27/2013 9:44AM

    Beautiful bed! I love that as a reward! Way to go!

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DETERMINEDJANET 7/26/2013 9:46PM

    Love the new bed. Nice reward!

Comment edited on: 7/26/2013 9:46:34 PM

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ABUTTERFLYWISH 7/26/2013 4:00PM

    That is beautiful!! I love the brass and the white set, its girly but just beautiful! Congrats on making 150! What a wonderful accomplishment! emoticon

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Will Eating Healthy Keep Me from Turning into a Turnip?

Monday, June 17, 2013

An odd question to be sure, but one that's on my mind.

I come from a family with horrible eating patterns who think exercise is reaching for the remote. So, heart disease and type 2 diabetes are prevalent.

I've always joked that I was a mixup in the hospital, since I like healthy food and am an endorphin junkie.

So, why the blog?

Despite having 9 siblings, I seem to be the one who deals with things for my mum. Yesterday, when we were on the phone, she mentioned she needed someone to repair her washing machine. When I asked what was wrong, she said she tried to open the door and it wouldn't respond, so she use a hammer to pry it open, flooding the floor and breaking the lock.

So, of course, the door no longer works.

Just spent the better part of the morning dealing with repair people to get someone who will go there and deal with this later in the week. I rang mum and told her, only to have her tell me she doesn't want him to call her before noon.

I don't want to morph into this. Will eating healthy rather than processed foods keep me from destroying my brain cells?

  
  Member Comments About This Blog Post:

DDOORN 6/24/2013 12:20PM

    Absolutely! :-)

http://www.aarp.org/heal
th/brain-health/info-01-2012/bo
ost-brain-health.html

Don

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DETERMINEDJANET 6/17/2013 7:35PM

    emoticon

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4A-HEALTHY-BMI 6/17/2013 5:16PM

    Carrie, I somehow doubt that you'll ever get that way.

And don't worry. if you do, I'll let you know!

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CAREN_BLUEJEANS 6/17/2013 4:27PM

    I wish it was that easy. Maybe do sudoku?

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Rituals (Part 2)

Sunday, June 09, 2013



This is my new teacup. Have tried 6 different teas and none are exactly what I'm looking for.

The search continues tomorrow.

  
  Member Comments About This Blog Post:

CMBRONSON 6/14/2013 10:50AM

    Wonderful idea! I will start doing this, maybe it will help me sleep better emoticon

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BLUE42DOWN 6/10/2013 6:55PM

    Very pretty teacup.

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DDOORN 6/10/2013 1:08PM

    Such a thoughtful, mindful quest!

Sure beats the 16 oz. "Seroquel" mug I got years ago from a drug rep from which I slug down my black coffee or green tea! :-)

Don

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DETERMINEDJANET 6/9/2013 9:41PM

    Very pretty and inviting!

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KMICHA 6/9/2013 8:34PM

    Perfect! I love it!!!

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DESERTJULZ 6/9/2013 1:25PM

    Love the cup. Good luck with your tea hunt.

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