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Its all about the Calories

Friday, July 23, 2010

Recently because of changes in my weight and exercise levels my daily calorie requirement has changed. Now the high number is around 15oo instead of around 1700. For some reason I just can't keep below the 15oo level. I've been above range every day this week. Now, I'm eating all healthful foods, no junk. I just am eating too many calories. I have tried just eating 3 meals and I have tried eating 6 small meals. Both ways I am above 1500 calories a day. My nutrient ranges are usually great with maybe one or two just a little over the limit. My Carbs have sometimes been over 50% but usually not by much. I think this is pointing out that my portions are too large or that I am eating too many items at each meal. I'm not sure. I have just felt hungry this week. I am very conscous of my sugars and don't eat just carb alone because I find that makes me hungry. I always have some protein or even a little healthy fat with my carbs. But it isn't working. I just feel hungry. And my weight is up 1.5 pounds today.

  Member Comments About This Blog Post:

KITTYF54 7/26/2010 8:41PM

    I agree on the protein. I don't know about one gram per pound of body weight cause that would equal nearly 300 grams for me, but since I don't know what that equals in ozs. what do I know?

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KAELBEE 7/26/2010 6:33PM

    Calories in -- calories out. True, but where are the calories coming from? I find that I am hungrier if my carb count is high. It seems that sugars trigger my hunger sensor. That seems to even include diet drinks for me.

Keep exercising & drinking your water and don't give up! Remember, every day is really a new day.

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AELARLEE1 7/23/2010 7:09PM

    Since I have never been in your position of having made such amazing progress and having to continue losing, I am not sure I can add much more wisdom to this except maybe adding more veggies, a bit of lower carbs, and adding exercise to wipe out the overage of calories? In time, it seems it would work. But I find at this age losing is hard, hard work at any point.

So don't fret and remember the great progress you have made. You really inspire me!

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GATOR12 7/23/2010 12:57PM

    Calories in, calories out!!

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60SIXTY 7/23/2010 11:15AM

    I don't think any health professional would recommend the 1 gram of protein per pound of body weight. Too much protein over a long period of time can lead to kidney failure.

I am not quite clear why your calories decreased. Are you exercising less?
Any possibility the increased weight is fluid?

Under reports, check your "Daily Calorie Differential"
For me, I think they have the BMR calculated too high. Coach Nicole blogged not to long ago that there are different methods. Spark People has an article on how to calculate your BMR with a calculator.
But, I found a website that will do it for you:

I have calculated that for my self. The calories they give you is assuming your spend the whole day in bed sleeping. I have been trying to get close to this number, but allow myself up to 200 calories a day more. I also do the six meal a day thing. One of my snacks might be celery with hummus.
In fact, when I do the six meals, I sometimes have trouble getting 1300 calories let alone 1500 & am not hungry.

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LALAFLOWERS 7/23/2010 8:14AM

    I'm with Carrie on the need for more protein. You get a longer full feeling from a similar calorie count between protein and carbs. I find that when I eat 'too many' carbs, I''m hungry and can't seem to stay in my ranges.

Other option... up your exercise by a bit.. If you can't quite make the 1500... can you find a way to add 100 cals of exercise, and then have 1600 calories to eat??

Good luck!

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CARRIE1948 7/23/2010 7:44AM

    If you're hungry, you may not be getting enough protein. Most recommendations are too low. You should be looking at 1 gram per pound of body weight.

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JAZZYJAS 7/23/2010 7:41AM

    I would add fiber to your nutrition tracker and focus on getting enough fiber (25 g can be tough) maybe this will help.

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Boredom Trap

Wednesday, July 21, 2010

I let it get me yesterday. Boredom, that is. I had a day at work with little to do and I wasn't very ambitious in looking for things to do, so I was bored. I came home and after dinner DH was watching a TV program about hazardous airports that just didn't interest me so I went to the bedroom and watched Jillian's show in there. Big Mistake. I slipped into the garage refrigerator several times for snacks! That is old behavior and I don't want it to return. I could have gone for a walk, read a book, walked on the treadmill, had some extra water. Those are some of the things I could have done. But I didn't. Darn it!

What are some things you do when you're bored and don't want to eat?

  Member Comments About This Blog Post:

DINIE123 7/26/2010 12:47PM

  Oh yeah, this is me, the boredom eater. I have insomnia and if I get out of bed, I end up eating all the wrong things and too much and then my stomach feels awful and it is then even harder to go to sleep. I started putting fruit in the freezer in zip locks and now I grap a bag, eat only that and then get back in bed. I love the frozen bananas and grapes, and mangos are really good too. This way I satisfy a craving that says I have to have something right now or I will die, and it is in a small portion and it tastes good. I try not to bring junk into the house, I will be the first one to eat it all. Small changes and I hope they will add to bigger ones. Your post s wonderful and I love your page, good inspiration. Thanks for sharing,
Diane emoticon emoticon

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AELARLEE1 7/22/2010 12:55PM

    Great post and question!! I am so like you. Taking a break seems to ALWAYS involve comfort food. I tend to eat more when I procrastinate. Here are some tricks I am trying to work on:

1. Set the timer for 20 minutes: I tell myself that I have to get active for 20 minutes and then I can have a snack. I pick out what the snack will be (like an orange).
2. Do the activity: at home it is a task I have been avoiding or it is a general start at one end of the house workign to another and generaly picking up.
3. Drink water while doing the activity: this helps me check if I really am hungry or if the stomach thing will pass. More often than not, the little hunger pain goes away.
4. When the timer goes off, I find the mood has passed and I have gotten distracted with something else. I sometimes find I am then more motivated to eat right than wrong.

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RURAL3 7/21/2010 3:39PM

    that is certainly a great question and I would like to know the answer also.

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MSWEEZER 7/21/2010 2:40PM

    Call a friend and pace while we talk. Really adds up those numbers on the pedometer. I also like to give myself some 'me' time. Like a facial or something. I also use the brush the teeth method as once I do I won't eat again. I also have hobbies to focus on to help. Have you tried a vision collage? Maybe having magazines to thumb thru to find photos and such for one might be a way to keep busy.

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SLENDERELLA61 7/21/2010 12:41PM

    Checking in with my SparkFriends is one of my favorite things to do these days. Sometimes I go to the gym. If I'm tired a pilates class is my favorite -- it rejuvenates me; if I'm jumped and jazzed it's Zumba or elliptical. I enjoy sudoku and wordoku when I've already done enough cardio. Playing with the granddaughter is often something I can do if it is early enough. Calling a friend or family member sometimes helps. So I try to distract myself, but sometimes I still want to eat.

Sometimes a cup of herb tea does it. Sometimes a bowl of veggies will do it without many calories. One of my favorites is yellow (summer) squash with a bit of onion and green pepper cooked in a little low sodium chicken broth.

Once you realize it is boredom eating, half the battle is won. Plan things to do. -Marsha

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JRSWHIMSY 7/21/2010 11:58AM

    I'm most definitely a boredom eater! I find chewing gum helps me get the sensation I'm craving without the extra calories.

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CARLANNIE 7/21/2010 11:01AM

    When I get like this and don't want to sabotage myself, I tell myself that I can have something in 30 minutes. This way, my brain doesn't feel like it is being denied, and also, when the 30 minutes is up, I have usually forgotten I even wanted something. You have to be very sneaky when it comes to outsmarting these feeble brains of ours, lol!

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JOYCEMARIE9 7/21/2010 8:41AM

    I know that feeling sometimes nothing seems to interest me and at those times I do not always make the best choices. When I start feeling that way I go for a walk but that only helps for a short while and if I eat I try to make sure it's healthy sometimes I succeed and others I do not. It's times like this I could use a good friend to talk me out of eating and to help find something else to do. If you find some an answer to this please let me know I am usually disappointed in myself when I eat because I am bored.

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KRISJ1 7/21/2010 8:01AM

    i brush my teeth or chew gum if i find myself tempted to eat when bored. if that doesn't work, i will usually find a game to play on the computer with a big glass of ice water. good luck! emoticon

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More Birds and Stuff

Sunday, July 18, 2010

Just got back from the cabin. The mama bird was sitting on her garage window nest today when I went out. She's kind of hard to see, but she's there!

Wonder how long it takes them to hatch....

Its awfully hot here in town. I already wish I was in the mountains. My food wasn't as good this weekend but my exercise was great so hopefully I didn't gain.

I'm hot and tired, so that's it for now!

  Member Comments About This Blog Post:

MTNGRL 7/30/2010 2:46PM

    Oh cute! I love to see them nesting! We saw some birdies take their first flight and it was amazing!

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60SIXTY 7/19/2010 8:07PM

    We have a bunny nest below our living room window.
emoticon Only ours is gray.

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JRSWHIMSY 7/19/2010 5:53PM

    We have a nest of baby birds at the neighborhood pool - it's so fun watching them get fed!

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The Old Fashioned Way

Tuesday, July 13, 2010

I lost 2 pounds last week. I haven't lost 2 pounds in a week for a long, long time. I think the key was taking a calorie counting book to the cabin with me. One of my spark friends suggested this! What a great idea. I wrote all my food down like I always do, but this weekend I counted calories as I went thru each day. I ended up staying within my range all 4 days I was at the cabin. Combined with the heavy duty hiking I always do at the cabin I was able to lose 2 pounds. I can't believe I didn't think of this myself. The old fashioned way of counting calories manually when I don't have a computer really worked.


  Member Comments About This Blog Post:

HICALGAL 7/16/2010 1:56AM

    yep when we work the program, it works for us. hugs!! emoticon

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ASPENHUGGER 7/15/2010 1:40AM

    Great idea! And congratulations! 2# is indeed a victory!

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RURAL3 7/15/2010 12:09AM

    who would have thought of that. Congrats on your new weight loss Nancy.

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CALGALFOX 7/14/2010 10:12AM

    Woo hoo on the two pounds while away from usual routine! Calorie counting really makes you pay attention to what you are eating, so it's a great idea to take that attention on the road.

You're doing so great!

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CARLANNIE 7/14/2010 8:21AM

    What's that you say? You can find calorie counts in a book? No way.

Just kidding - congrats on your two pounds down! We're heading out for a business road trip, with restaurant food for a week, and I'm nervous about my food choices. I'd just as soon stay home. Oh, well.

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CARRIE1948 7/14/2010 6:44AM

    Good for you. Isn't it wonderful when you get an ah-ha moment.

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ROXYGIRLLOVED10 7/13/2010 8:49PM

  I agree. I think counting calories whether its on a computer or manually really helps. I started counting calories June 12, 2010 and by the end of June I lost 10 pounds, haven't weighed myself since but I'm going to this Friday so I'm nervous but excited. But anyways, before I started counting calories I had absolutely no idea how many calories were in things and now that I do, I'm eating more healthy and losing weight.

KEEP IT UP! I have faith you'll lose even more weight! emoticon emoticon

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Birds at the Cabin this Weekend

Monday, July 12, 2010

We found this nest on the windowsill of our garage at the cabin when we arrived.

and inside were these beautiful eggs.

All weekend 2 birds flew in and out of this birdhouse right outside our back door. We didn't hear or see little ones but I bet they were there.

The humming birds were out in full force too!

On our drive back to town we saw a brand new baby goat being cleaned off by his Mom. The little one was trying very hard to get up on his legs but he couldn't.

Boy, I love living where we do!

  Member Comments About This Blog Post:

LOULOUBELLE2 7/14/2010 10:52AM

    All mountain birds are fascinating...but I love the Hummers. I could get then to drink right out of my hand. We put up a bird house once and all we got were hornets...so no more bird houses for us.Grrrr...
We even had a black bear attack our Hummer Feeders, but that didn't stop us from setting out feeders. Hummmmm wonder why the hornets did?
Don't you just love cabins in the woods? I Do!!!!!!! Just wish I could get up there more.

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CARLANNIE 7/13/2010 9:45AM

    That's really neat you got to see the baby goat! Enjoy your visit.

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RURAL3 7/12/2010 11:27PM

    ah for peace and tranquility

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HINOTO 7/12/2010 10:43PM

    Oh how fun! I was never really interested in birds until I moved here to Colorado. The first time I ever saw a black capped chickadee I almost cried! LOL

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KOFFEENUT 7/12/2010 9:27PM

    Isn't it cool to live this close to nature? Reminds me of the miracles around me every day -

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