DHINDS2   5,252
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Week 3 Calorie Deficit

Wednesday, July 03, 2013

Date: July 3
Goal Weight: 181
Actual weight:183.2
Previous week: 185.2
Change: -2.0

Again this week I didn’t exercise as I continued to rest my back. I also ate more carbs than normal (pop corn for a snack, more fruits and some rice and gluten free crackers.) I was getting tired of jonesing for carbs and want to ensure that I didn’t frustrate myself to the point where I then binged. ( I think I was also a little tired of the diet and watching each calorie) I think my body works best without the heavy carb load but my mind still desired the quick fuel carbs bring. High levels of protein allowed me to continue to keep my calories within range although I exceeded the 1250 mark on most days. I find it hard to stick within range when I ate carbs. I also started to use more greens by using a green smoothie as one of my snacks or as part of my breakfast. I really like the taste and at least this way I am sure that I am getting some greens in my diet. I vary the greens but so far my favourite is lettuce greens, closely seconded by spinach. Not a lover of kale and not sure I like the parsley blends.
I also cheated this week as I didn’t log my food on spark people for the week. I did put them in a book but I have found that logging on spark made me more accountable and as I log my full day’s meal in the morning it forced me to stick to my plan.

My plans for Week 4 include a return to logging my food on spark and the use of strength training as my main exercise with 30 – 40 mins of cardio three time a week minimum. I will also take the stairs exclusively at work and do 25 squats a day in the office as part of my exercise at work goal.

Foodwise...I have signed up for the green smoothie challenge at www.simplegreensmoothies.com but admit to not following their recipes fully. I use what I have on hand and what is cheapest and I like. For instance I love pineapples but they don’t love me so while I may risk a small piece I am not willing to chance it in my drink. Also I do not like any melon or papaya in drink. I am a purist when it comes to these fruits as I believe they digest best when not combined with anything. Also some of the suggested combinations, while lovely, can be high in calories and carbs and so I adjust to meet my needs at that point in time. All in all I think the Green Smoothie is an excellent way to get more greens in my diet and for people with kids it is a great way to sneak some veg in their diets.

My favourite drink is follows:

1-2 cups (loosely packed) spinach (8 -21 cal)
½ banana (45-60 cal depending on the size of banana, I use smaller bananas)
10 oz almond milk vanilla unsweetened (38 cal)
1 teasp flax seed (17 cal)
2-3 strawberries (optional and depends on size frozen instead of ice) 20 cal
½ scoop of vanilla protein powder (65 cal)

(Usually about 200 cal) for about 16 oz drink

For a lower cal version I use
1 small banana (90 cal)
½ orange (peeled) (25 cal)
2 oz Passion fruit pulp (16 cal)
1-2 cups (loosely packed) spinach (8 -21 cal)
16 oz water

(total of 150 cal for about 20-22 0z drink)


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Week 2 – Calorie Deficit

Wednesday, June 26, 2013

Date: June 26
Goal Weight: 183
Actual weight:185.2
Previous week: 184.6
Change: +0.6

What is there to say? Just looking at the numbers can be depressing. What do I think is the cause of the lack of change? Maybe water weight/ bloating due to female hormones (wink wink ;-) and some very bad food decisions last week. Am I upset, no not really as I am trying to focus on long term changes and be accountable for my choices. Also the watching the daily movement has been instructive.

Last week my back issue became much worse and I had to go to the doctor, who prescribed some strong pain killers and muscle relaxants. He also asked that I rest for a couple of days. Hence a very sedentary week and no exercise until today. Added to that, I have been having some difficulty timing my thyroid medicine as I am trying to split the dosage due to the heart flutters when I take the full amount in the morning. It is for me difficult to get an empty stomach by 4 pm when I am due to take it. I hope this week will be better as that is a much bigger issue than a few pounds. I will be working to eat lunch before 1:00pm so that I can take my second dosage at 4:00pm.

So what about those bad food decisions... I didn’t track all last week although I ate pretty much the same food I ate the previous week other than Thursday and Saturday and I ate a chocolate on Monday. My bad food decisions really relate to the dreaded curry chicken and rice and beans. I tried to measure the rice and beans so as to limit myself to only one cup but Saturday I just ate out of the container and I ate the lot. (I buy a small portion but that is still much more than I am allowed for one meal.) I am not able to calculate the calorie count for that but I am sure the coconut milk in the rice and peas and the added fat that restaurants put in food did not help. This week I will work to stay clean and eliminate the high density carbs. I also ate too many fruits and too many sweet ones e.g. bananas, cherries ( I ate a ½ lb of them in one sitting), mangoes etc. While this may be good the calorie count would be over the amount I am aiming for. This week I will limit my fruits to 2 a day and keep them to apples, oranges or grapefruit.

The analysis of the daily weight movement was quite useful as it registered significant swings. By Friday my weight was at the lowest at 183.2 however it started to creep up on Saturday and by Sunday it was 187.3. I almost cried but realised that it couldn’t all be fat. Lol. The numbers started to creep downward Monday and Tuesday and continued downward resulting in today’s weigh in.

Will I re-adjust m goal? No! I want to measure it over the next four weeks to see how it goes and maybe learn a little about my eating habits and how my body responds to a lower carb meal plan.

I know also that I can not only focus on the scale and that given that I have started back exercising (as of today and I have to sore thighs to prove it) the numbers will be an interesting ride.

On the positive note - NSV, my one tight size 14 dress is now looser and I cannot wear some of my size 14 slacks without pining them up. My size 12 slacks are also looser.

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Hope you are having a great time on your weight loss or maintenance journey!

  
  Member Comments About This Blog Post:

BLKLILY 6/26/2013 6:20PM

    emoticon NSVs emoticon emoticon

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Week 1 (Day 8) of Calorie Deficit

Wednesday, June 19, 2013

Date: July 19 (week 1)
Goal weight week 1: 185
Actual Weight: 184.6
Change: 2.4 lbs
Dress size: loose size 14

I would have shared some of my frustration in the Day6 blog but I can say that compared to my previous efforts calorie deficit has moved me from my previous plateau but I must admit to some frustration with counting every calorie.

I have not been able to exercise as I would like due to a bunch of niggling injuries; bum knees, sore back etc but the weight has still creeped down. That is positive.

On the more positive note, my sweet tooth is starting to come under some control. I still have to be very very careful but I am not craving sweets as much as before. I have a bar of chocolate in the fridge and it has stopped calling my name all day. Lol

I still think about carbs though. For instance I keep thinking about curry chicken and rice and I know I will be challenged to eat only a small amount so I will leave it till the weekend when I can spend a little more time at the gym. Luckily I still like the vegetable and fish soups and I love salad (no dressings other than lime) so I don't feel too deprived.



  
  Member Comments About This Blog Post:

DHINDS2 6/26/2013 10:15AM

    Thanks for your comments. emoticon

To NANCYRUBIO: I have celiacs so gluten is a no no and that has been a blessing in disguise as I have gained a love of vegetables and salads. Without the celiacs I would have maintained my love of bread products and would not eat as much organic and fresh vegetables and other produce. It also means I cook more so I have greater control over what I eat and a reason not to eat the snacks/treats people bring to the office. lol

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NANCYRUBIO 6/22/2013 10:51PM

    You seem to like the right foods, emoticon

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SQUIRRELLYONE 6/19/2013 10:55AM

    Just keep swimming! You can do this!

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DAY 6 of Calorie Deficit

Monday, June 17, 2013

It was not my intention to blog more than once a week but felt the need to share my journey’s ups and downs. Let it be known that I weigh daily and sometimes more than once a day. I have my morning measurement and my evening measurements. I am fully aware that your weight fluctuates daily and more so during the day so I compare evening’s weight against the previous evening and the morning against the morning before. I tell myself that I am not looking at the number just the general direction of change but that is “bull crap” as I am sure I obsess over every ounce.

Over the last 6 days that fluctuation was very interesting, in fact my weight fell three pounds between Wednesday and Saturday (both morning and evening weigh in registered a similar change) and maintained the pounds differential Sunday morning however the by evening I could see that the differential was narrowing. Now I didn’t exercise Wednesday until Saturday as I was resting a bum knee but returned to the gym on Saturday. On Sunday when I weighed in I expected to see a lower number but no in the morning the number was the same and by evening the differential was only 1 ½ lbs. Ohh my goodness what the heavens happened, I said. That is a lot to gain in a short time even if it is only water weight. Maybe this “calorie deficit” thing is not for me. Then I examined my eating pattern and discovered a really bad thing. I eat well during the week when there is some structure to my day but weekends are another kettle of fish. I stayed within the 1250 – 1350 ranged (I think) during the weekend but the composition of foods changed. For instance during the week the main high dense cards are eaten in the morning for b’fast and most of my carbs for the rest of the day will come from vegetables with only two servings of fruit. - During the weekend I may calories count (eyeball guestimates) but I eat a hell of a lot more fruit Eg I ate a pint of blueberries, a half pint of raspberries ( they were on sale and so I felt I deserved them for being such a good girl during the weak) I had some strawberries, as well as papaya, a piece of coconut jelly, oranges and watermelon. Well over my 5 servings a day. I also had some ice cream (I think that is what started the cravings for sweets which I tried to satisfy with fruit.) I also ate more carbs than usual in the form of some gluten free crackers (they were calling my name so I ate an entire box) and a couple baked potato chips. (blame hubby he baked them) My protein count was of necessity much lower than on days during the week. I noted something else... During the week I enter all of the food I plan to eat for the day into the nutrition tracker in the morning and try to stick to it for the rest of the day to avoid having to spend more time on sparkepeople adjusting it but on weekends I track at my calorie allowance in my mind and enter the information into the nutrition tracker in the evening based on my recollections.

What does this mean for my weight loss?

1. There is a high probability that I underestimate what I eat during the weekend and so go over my allowance.
– Lesson learnt - Plan your meal for the weekend don’t try to guestimate it. Meal planning on the fly does not work for you


2. Once I eat any sugar or high GI track foods I will be fighting the sugar craze all week.
- Lesson – Don’t go outside of your crab range. No ice cream AT ALL. Moderation does not work for you! Limit fruit to two servings low GI index fruit and stick to the serving size. No Gluten free processed foods.

3. You may be retaining water
- Lesson - Watch your sodium intake.

4. Weight training will make you weigh more.
– Lesson - Get over it. Strength training is fantastic for your body so embrace it and ignore any slowdown of weight loss. Look for NSV (non- scale victories) and improvement in body shape.

5. Seeing the scale creep upwards can be disheartening.
- Lesson – STOP focussing on the scale only. Remember that your body will experience small fluctuations and be conscious of all of the other factors. Are you clothes fitting better or worse? Look at your diet, are you taking in too much salt, to many dense carbs or sugar? Is your nutrition balanced?

So what is my status to date? I am down 1 ½ lbs net, maybe?

Will give my official weigh in on Wednesday.

  
  Member Comments About This Blog Post:

BLKLILY 6/17/2013 8:26PM

    emoticon lessons

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MELISSIMAUS 6/17/2013 8:08PM

    #5 is definitely important. I dropped two pants sizes between January and March without losing a single pound. (I was working out and lifting weights.) Every so often, even when I eat well and exercise, my hormone cycle (or salt intake) makes me gain as much as 5lbs in a day or two, but every time that happens, the extra weight is gone again in the same period of time. The scale is definitely NOT the whole story, not from day to day.

Take it from someone who lost all the weight and then gained it all back again, and is now on the way down: obsession will make you frustrated and maybe even angry in the long run. Focus on feeling healthy and active. :)

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KNITTY_JESS 6/17/2013 6:37PM

    At least you learned from the weigh in issues.

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AJB121299 6/17/2013 6:31PM

    good luck

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Count Down to Crop Over - Calorie Deficit

Wednesday, June 12, 2013

I want to head home for Crop Over in Barbados (our version of carnival) this year and I want to jump in a band. Now if you have ever seen a carnival parade you will know that the biggest women wear the smallest costumes with all their extra bits hanging everywhere and man do the camera men love it. Well, me for one, I do not want to have a reason for the camera man to follow me with his wide angle lense to capture my backside for prosperity.

Now how in the heck am I going to make that happen. haven't a clue as I have been trying for some time (not always successfully) to decipher the mystery of weight loss. I seem to lose inches not pounds but I am tired of quoting such a large number when anyone asks me my weight. Today I start my "spark" of calorie deficit. From all that I have read weight loss is about calorie deficit (eat less or exercise more or both) I have tried the "exercise more" route as I have a love affair with my food but while that tones it seems to be less effective at burning fat. That makes sense when you think about how much you must exercise to build a 3500 calorie deficit for 1 lb of fat. That is about the equivalent of a five mile run 5 days a week (25 miles a week) while not increasing my calorie intake. You and I know that that is never going to happen.

Today, June 12, I start the "eat less" road to calorie deficit. I pledge to eat at the lower end of my spark range (1250) and maintain my current level of moderate exercise ( 3 cardio sessions and strength training twice a week.)

I also plan to blog weekly about my success (speaking it into existence) so that I can keep my pack with myself.

Plans:

1. Track my food on Spark at least 5 days a week (weekends are difficult but I will log these in my book)
2. 3 cardio sessions (including runs) and 2 strength training at minimum each week
3. Maintain calories of 1250 maximum per day composing of at least 78g protein and less than 150g of carb (limit number of sweet fruits and remember French fries are not part of my 5 servings of fruit and veg)
4. Eat clean at least 5 days a week ...(need to leave some room for indulgences) and drink a minimum of 3 liters of water a day.
5. Blog weekly

Current Status: - June 12, 2013
Height: 5'3" (I don't expect this to change lol. Just wanted to put it in perspective )
Weight: 187lbs (morning weight)
Dress size: US 12-14. ( loose and comfortable at 14 but I can were some 12's)

Goal: - July 26, 2013 (6 weeks)
Height: 5'3" (Still short lol)
Weight: 175lbs (12 lbs)
Dress size: US 12 (comfortable at 12 ) Maybe if I get junglist I will squeeze into a 10

My go to meal for this week is broth with vegetables and meat. When I boil potatoes or vegetables, I save the water used to boil them and add vegetables, 1 oz of diced roast beef or chicken breast meat or ham (from deli must be less than 60 calories). Season broth to taste. This meal must be no more than 100 calories so you can add more veg (spinach and cabbage are low cal but filling) and less meat or just use more clear liquid or broth. It can be used for dinner with a little starch or for your snacks to prevent the hunger pangs.

Next check in is June 19, 2013.

Lets DO it!

  
  Member Comments About This Blog Post:

DHINDS2 6/14/2013 9:23PM

    To Jumpinthruhops. Glad u enjoyed Barbados, I am so looking forward to being there.

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JUMPINTHRUHOOPS 6/13/2013 7:10PM

    I visited Barbados once, and went to Crop Over! What a wonderful time :) Enjoy yourself, looks like you're going to deserve a little fun after your hard work.

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SPARKLE1908 6/12/2013 8:43PM

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