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New Strategy - Attitude Adjustment

Wednesday, March 02, 2011

I have been trying different things to get off my plateau and so far no breakthroughs. Although I must say I am staying between 183 and 185 instead of 188. So that's a good thing. I know I am exercising enough and with enough varied activities. However, I think I am aiming too high in my calories. I have a range of 1230 to 1580 to meet my goal and in my mind I am aiming for 1500. I usually come in around 1500 to 1600 with a few days of 1700 to 1900. I think I should make an attitude adjustment and aim for 1250 calories. Then, if I overshoot I might still come in below 1580. I know it seems like a small change, but I think its the attitude that matters. I am changing from the attitude of "I'll eat as much as I can get away with." to "I'll eat what my body needs" Let's see how this works.

I must admit as I write this, I am wondering if I can do it. Can I eat that little food and feel satisfied? But then I remember I felt that way when I was trying to cut down from 2500 to 2000 calories a day. I think its a matter of eating what your body really needs, not what you think you need.

I am really going to work on this new attitude adjustment.

  
  Member Comments About This Blog Post:

ROOBEARZ 3/4/2011 12:58AM

    You've had tremendous success and I'm so inspired by you - so I feel kinda crazy throwing out any advice - since you're the one who knows how to accomplish things on this path.

My nutrition plan puts me between 1250 and 1550 - I'm usu around 1300 or so, but I have 1 to 2 gigantic salads daily - the protein (which I tend to have right up at the max) primarily comes from Tilipia, boneless, skinless chic br., and egg beaters (no fat - no cholesterol). I've found (for me, anyway) that this is a great way to be able to eat plenty (don't like to be hungry) and keep the calorie count reasonable. The salads (modeled after my daughter's - she's so good at all of this) usu. consist of lettuce (romaine, red or green leaf, or Boston), cucumbers, tomatoes, green onions or red onion, raw mush, raw broccoli, carrot shavings, red peppers, croutons and sometimes a HB egg or walnuts ( a few). Everything is cut up in Tupperware in the fridge ready to go - cuts down on prep time and all in a huge bowl.

Good luck to you!!

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CARLANNIE 3/2/2011 4:25PM

    I've always wished someone would just hypnotize me so I would eat the right portions of the best foods for my body. And not a morsel more! Good luck with your attitude adjustment. If you fill up on 7 fruits and veggies each day, it leaves little room for off-plan items. You can do this!!!

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JOYINKY 3/2/2011 4:15PM

    Learning to listen to your body is a biggie! Increasing activity didn't help me lose but it sure helps me in maintenance. I wouldn't go below 1200, that creats other problems. I think evaluating and adjusting will be a lifelong process for me. Even something like the change of seasons necessitate adjustments. For me; we've just come through the toughest time of year and are headed into the best time of year to work on health and fitness. You will do this!

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RURAL3 3/2/2011 2:52PM

    You can do this Nancy. I think you are right. Your aim was too high. I know that when I am in the "loss" mode which I am now if I eat more than 1200 I can't lose. You will be able to do this if you pick the right foods. As someone said, make sure you have enough protein to make sure you are full and space it throughout the day.

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JERIBERI1 3/2/2011 12:24PM

    If you make sure you have protein with meals, it will fill you up faster and the fullness will last longer. Include lean meats, nuts, cheeses, etc.

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SMILEYBEE 3/2/2011 10:47AM

    Your thought process here sounds like it could be running through my own head! It helps me to see that other people are having the same struggle. Thanks for sharing! I know as long as we hang in there, the scale will cooperate one of these days!

emoticon come one scale, let's be friends emoticon

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MNCYCLIST 3/2/2011 9:10AM

    I hear you, I had to do the same thing although because I'm big I get to eat a few more calories: I am for 1800 every day. But for me it was big trying to get down to that. What I learned was that once my body adjusted I was no longer hungry throughout the day. I also learned that my body didn't actually need all the cals I was giving it, rather, I had trained my body to think so. So, hang in there and don't give up, eventually something will work!

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Run Like the Wind

Tuesday, February 22, 2011

Yesterday I tried jogging outside in my neighborhood park. I have been doing the Spark walk/run training program for a week after being unable to get past week 4 on the c25k program on the treadmill. I just can't seem to run more than 4 minutes without getting winded even though I take my asthma spray. Well anyway......

It was 38 degrees, sunny and windy and I wanted to give it a try. For week 2 day 1 you walk for 3 minutes and run for 90 seconds. I took my trusty Golden Retriever, Bucky and went out the door in my fleece running jacket that DH got me for Christmas, my water and my MP3. I walked for 5 minutes to warm up, stretched at a bench by a stream and took off. When I did my first 90 second jog, Bucky was incredulous (yes, a dog can be incredulous!). He looked at me in disbelief and then took off with me. I was nervous. I don't know why, I was just nervous so I started out with a heartrate over 100 while just walking. My nerves settled quickly and I just ran. It felt great! I walked / ran for 30 minutes and covered a little over 2 miles. Not fast, I know, but fun!

I can't wait for Wednesday to try again.

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  Member Comments About This Blog Post:

LIGHTHOUSEGIRL1 2/28/2011 8:08PM

    Great job emoticon emoticon emoticon

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KARIJO-OSAGE 2/28/2011 7:52AM

    You are going great and I bet Bucky is thinking...sweet a run/walk with my Mom :) Got to love those four legged partners, they never judge you, never push and are always there by your side...walking or running! Best training partner ever!

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AELARLEE1 2/24/2011 10:40AM

    You are doing so well!! Doesn't it feel good to move like that? Keep it up, slow and steady, and it will get easier.

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JULIE2719 2/23/2011 11:00AM

    Excellent! That is a great pace - keep it up!

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RURAL3 2/23/2011 9:55AM

    That is amazing Nancy. I walk pretty fast but can't seem to get the running down for more than a minute. That's ok it can't be for everyone. emoticon emoticon

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KOFFEENUT 2/23/2011 12:32AM

    You ROCK!!! Way to hang in there!

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MNNICE 2/22/2011 9:48PM

    Way to go!! I have learned to love running longer distances, but I really like to do the intervals!

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CARLANNIE 2/22/2011 6:27PM

    Oh, how much fun that sounds to run! I get that same feeling when I cross country ski - can't run any more, but do like the wind blowing through my hair. That's awesome that you are giving Bucky an incredulous adventure! emoticon emoticon

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JOYINKY 2/22/2011 1:32PM

    As long as it feels good you're doing great! Congratulations!

As for me, prefer walking like a breeze. :)

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SEXYSLIM78 2/22/2011 9:27AM

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CASSARM1 2/22/2011 9:04AM

    Good job!

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JKN049 2/22/2011 8:33AM

    Good for you!! I'm trying to get my nerve up to run as well......I think you've just provided a little more incentive for me! Congratulations!

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Keeping a Walk in my Pocket

Sunday, February 20, 2011

I posted a blog last week about Sitting Still While Running about my several months’ long inability to get out of a 5 pound plateau even while changing food, calories, exercise and general routine. I received a wonderful response from my Spark Friend Joyinky saying that one technique she uses is to walk for 12 minutes several times a day around her home just to keep her metabolism up. Well it sounded like a good idea so I’ve been doing it for the last 5 days or so. I certainly feel better from getting up from my chair and moving more frequently and my weight is down at the low point of my 5 pound range so that is good. I also read an article in the Wall Street Journal about a 55 year old lady who is trying to improve her fitness and the article said she does the same kind of walk. She calls them “pocket walks”. I also am taking Joyinky’s suggestion to walk when on the phone or while waiting for something. I haven’t had any trouble getting in my 10,000 steps a day even at the cabin. The space there is limited, but I have mapped out a figure 8 track around the cabin and Pocket Walked my way to 10,000 steps a day this weekend. I just love SP and especially my Spark Friends.

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  Member Comments About This Blog Post:

KAZ814 3/7/2011 8:53PM

    I do the same thing to get my 10K in a day! I like the idea of calling them pocket walks. :) Thanks!

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ASHLEEWEBART 2/22/2011 10:41AM

    I love your blog. This is wise advise, and it will be useful to me also.

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AELARLEE1 2/21/2011 3:09PM

    Yes, I do enjoy SP and you bring new insights to me all the time!!

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JOYINKY 2/21/2011 7:23AM

    Love the blog! It's great to see it working for someone else! Thanks for the credit, I got the idea from SP. Keep moving, Joy

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FERRETLOVER1 2/21/2011 6:50AM

    Great - getting in exercise wherever you can really does work!!

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ROOBEARZ 2/21/2011 12:19AM

    That sounds like a good idea. I sit a lot while at home. I have noticed that "thin" people do seem like they're moving a lot - so the walking while on the phone or while waiting for something sounds like a good idea! emoticon

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JAQUANAH 2/20/2011 9:42PM

    I love the pocket walk idea. Think I'll adopt it. Thanks.

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Sitting Still while Running

Monday, February 14, 2011

I am keeping a weight between 183 and 187 right now. I seem to bounce around those numbers with no rhyme or reason. I can eat well and exercise well all week and see 187 on the scale. On the other hand, I can eat too many calories and not burn as many as usual and see 185 on the scale. My body just seems stuck. I have to admit that even though I don't want to, I do get frustrated. I want to lose more weight but my body doesn't seem to want to. I have tried to eat fewer than 1500 calories but I just get hungry and end up eating something high calorie. I try to exercise more, but my body rebels and I get too tired to do anything the next day. I have been trying to be satisfied to just "maintain" this weight but I still want to lose more so I am not really happy at this weight. I worry that I am just settling. I don't know. What I do know is that I don't want to go up from here. I never want to see 190 again. Maintenance at this weight seems like the lesser of 2 evils, BUT I still want to lose weight. I am still in the overweight category by BMI and I know that isn't as healthy as I should be, but I just can't seem to get there.

I have read a lot about plateaus and have tried many ways of changing up my routine. So far none have worked.

How hard should I keep trying to lose? Any suggestions?........

  
  Member Comments About This Blog Post:

ROOBEARZ 2/17/2011 2:36AM

    Well...first you just amaze me with how wonderfully you've done already!! You're really an inspiration! There seems to be a lot of great advice here about plateaus - I have not yet lost enough weight to reach the point of plateau so I'm afraid I don't have any good experience to share. Good luck to you - change up seems to be the way to go. Please keep us posted! : )

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MNNICE 2/15/2011 9:42PM

    Yep, count me in as another one who's been there! I found I did better going a bit heavier on the protein and lower end on the carbs. Also I had more success when I started eating more variety of foods instead of just sticking with the same meals that easily worked into my nutrition plan. All I can say is stick with it!

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GATOR12 2/14/2011 6:02PM

    Hang in there!! I hear your frustration! But I've read lots of good advice and can't add anything. Thinking of you that you will begin to see that scale move!! DOWN!! to reflect all your hard work!

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AELARLEE1 2/14/2011 12:24PM

    Seems like Joyinky has some good points to me. I read an article on SP today about blasting more calories. Maybe it has a bit to do on when you eat, when you exercise, etc. I am stuck as well but can't blame it on anything but not exercise and too many calories. One point the article made (can't remember the name now) was that if you work so hard in exercise that you wipe yourself out then the extra burn kind of goes to waste.

Anyway, do keep at it! You know you need to maintain and if you simply build slowly and don't do too much exercise too fast, then you will gain momentum and strength.

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JOYINKY 2/14/2011 10:08AM

    Oh Daisy! I have so been there! I swear there were times in my life that I did gain weight on 1500 calories a day. Don't give up! You will get past this! Think health and don't let the numbers on the scale shoot you down. You've lost almost 100#!! That said, you know I've been all the way down AND ALL THE WAY BACK UP every decade of my adult life! I had to find something I could live with which meant no less than 1500 calories a day; shooting for an average of 2000 calories a day. All of this is outlined in "MY JOURNEY" blogs. I was once again starting that upward creep, really struggling to stay within 5#'s of goal when I came on SP last year. I am not willing to eat less so the answer had to be to exercise more. Now I'm several pounds under goal and comfortabley eating 1800-2200 calories a day. Have stepped up exercise in general; mixing it up more but the big change has been in the amount of walking I do and WHEN I DO IT. See my "I'm Hooked" blog. I really think that has boosted my metabolism. Another change that surprised me was that I started counting protein grams in preparation for surgery last spring; having read that it would speed healing. I was getting around 60 gr a day; SP tracker recommends 60-183 gr/day for me. I had to work to get it up to 100; didn't realize I was coasting at the low end of the range. I feel better, healed quickly and surprisingly seem to have more energy. The rest of my healthy diet hasn't changed that much. We all have to keep tweaking and listen to our bodies; in the end it all makes sense. Today I'm in my 6th year of maintenance, lower in weight than I ever remember being in my adult life, and feel great. Feel much younger than my years. I know you can do it. I'm glad you shared, it helps us all. Be well, Joy
P.S. Since focusing more on "activity" I think a lot less about food!

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MNCYCLIST 2/14/2011 9:30AM

    Thanks for sharing, I feel your pain--I was on a plateau for over a year! I learned to find joy in pursuing health rather than weight loss but I still felt what you feel and I was glad when I started losing again.

One tip: SP has great articles on plateaus which you can find on the "Healthy Lifestyle" page. They helped me a lot. Also, I googled "weight loss plateau" and found lots of other helpful info that both helped me to be patient and eventually to begin losing again.

Thanks again for sharing, we're with you!!!

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-PAULA 2/14/2011 8:03AM

    You have great suggestions from VEUVEGIRL. I use protein shakes so I won't be so hundry. You have done great with your weight loss. Keep up the good work!

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VEUVEGIRL 2/14/2011 7:41AM

    It seems as if you have hit a plateau. Try changing your workout if you haven't already. You need to changing your weight lifting exercises and your cardio.

With your cardio add intervals. Do sprints, hills and change it up.

Do the same with your diet. You need to 'fool' your body a bit and you'll start losing weight again. If you search plateaus there are a lot of articles to help. Good luck!

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New Exercise Routine

Wednesday, February 02, 2011

I've been taking university classes on Monday, Wednesday and Friday. We have to leave the house at 8 and don't get back until noon. It has been difficult to get in my c25k training so I have decided to modify my schedule. I am going to do c25k on Tue and Th morning (just 2 times a week for now) and take a spinning class on Mon and Wed at 430 pm. Friday I will do my Wii Plus routine (running, advanced step and boxing). My weekends will be flexible. I am doing my ST on T, Th, Sat or Sun already. I think this will work for me but we'll see.

After my 28 day challenge, my new baseline weight is 183 instead of 185 and I love it. To be realistic, my goal is to be in the 170's for my birthday in May. I know I can do it.

Stay warm friends!

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  Member Comments About This Blog Post:

KARIJO-OSAGE 2/5/2011 8:56AM

    You can do it!!!

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JRSWHIMSY 2/2/2011 10:25PM

    You go girl!

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KOFFEENUT 2/2/2011 10:15PM

    Sounds like you're doing an awesome job of working things out so they work for YOU. That's half the battle!

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ROOBEARZ 2/2/2011 4:45PM

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AELARLEE1 2/2/2011 3:06PM

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I just love the way you are filling your days with good things!

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RURAL3 2/2/2011 9:24AM

    You can do this. You are amazing Nancy. Keep on your plan. We are snowed in with 20 inches of snow today. I am hoping to not eat too much comfort food. I guess my exercise today will be shoveling? Everything is closed and no one is out and that is a good thing.

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JOYINKY 2/2/2011 9:04AM

    I know you can do it too! One of the things I learned here that has helped me tremendously is to be flexible with my fitness minutes. Now, I have a minute goal for the day, which I usually exceed, but can mix up the activity depending on what else is going on that day. Yesterday swapped yoga class for gym time; sometimes it's yardwork or shoveling snow that subs for gym, some days all my minutes are aerobic walking, etc. Makes it all more enjoyable for me and I am more active than ever. You are doing great!

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