Tuesday, December 21, 2010
I noticed that very few members have joined Christmas Calorie Control Challenges - I have to assume tis is because they either have no intention of keeping within their calorie range or they really aren't thinking that far ahead!!
Either way they will blow all the hard work they have gone to before - losing weight.!! Is it honestly worth while throwing all the hard work away for a day of self indulgance??
The key is planning in advance - a heavier calorie main meal to allow you to have a Christmasmeal with lower calorie meals and snacks for the rest of the day!! You should NOT skip any meals or snacks!!
I have my Christmas Day planned - and the whole day has come in at 1570 cal - at the top of my range but still within it!!
You may not like my idea ofmenu planning - but I am eating it - not you - so here is my menu for Christmas Day!!
Milk, 2%, 0.3 cup
Oats Raw (30g = 1/4 cup), 45 gram
Banana, fresh, 0.5 small (6" to 6-7/8" long)
Optimum Gold Protein Supp - 30.4g, 1 serving
Total - 373 cal
Lunch (our main meal)
S/C Roast Turkey leg with cranberry and apple stuffing, 1 serving (slow cooker)
recipe - recipes.sparkpeople.com/recipe-detai
Cauli-tata , 1 serving
Broccoli, cooked, 0.25 stalk, large (11"-12" long)
Mousse - Lemon - Easy-yo - 6 serves per pkt - 1 serve = 167g, 1 serving Mango - 1 cheek medium, 1 serving
Total - 578 cal
Cheese - Bega so extra light tasty, 25 gram(s)
Cabbage Apple Casserole, 1 serving
Hard Boiled Egg,
1 large Tomatoes, red, ripe, raw, year round average, 1 small whole (2-2/5" dia)
Sweet Potato - orange - boiled, 50 gram
Total - 244 cal
Snack bar - Aussie Bodies - Mini FX Lo Carb bar, 1 serving
Bread Tasty Brown - Gold Max - serving 2 slices, 0.5 serving
Vegimite, 0.5 tsp
Total - 194 cal
Snack bar - Be Natural Trail Bars - Berry, 1 serving
1 cup Milk (through day in tea), 0.25 cup
Total - 181 cal
The balance of the days meals is - 24.2% protein, 27.9% fat and 47.9 carbs
I agree its high on fats for the day - but not daturated fat!! As its only the one day - I am letting it be!! Normally I try to get the protein higher than the fat %!!
I hope this has given some of you some ideas - and from my point of view I am certainly not starving that day!!
Have a Happy, Healthy Well planned Christmas Day - make it a Day you can enjoy without a guilty concience and without stepping on that hunk of steel and glass that will tell you you have put weight on!! With careful planning - you will still enjoy the day - but you might evern lose weight too - or if not at least hold your weight!!
Wednesday, December 15, 2010
I have written this blog – to try to sort out my own thoughts and feelings rather than for support or comment – though if I am wrong in my assumptions please feel free to tell me!! I have to sort this out in my mind, and I have decide just how far I am willing to go – no-one can do that for me!! If there is anyone else in this position – with metabolic issues and having hit a very high set point – please can you let me know what you did, how you coped!!
In the last blog I was saying that it was thought from the measurements that I have been having that I had got to “set point”!!
This decision was made by the dietician in light of my previous diet history and my test readings in the last 12mths. At 108kg (237.6lb) Its far earlier than we had all hoped – but then I never do anything by the book!! LOL!!
I find it interesting that I am still changing and to all other people look like I am losing weight at a very fast rate, and I am, in fact losing clothes sizes still yet – over the past twelve months my weight has only dropped 5.5kg (12 lb) my body fat % has dropped 1.5% and my lean mass has risen 1.5% - considering the amount of solid exercise I have done, the fact that I have tracked all food and not once deviated from my calorie level, given that my total fat % started at 53.7% so there is a lot to lose – this is a drop in the ocean!! Yet – my body shape and clothes size has changed out of all proportion!!
Mar 2010 to Dec 2010 – considering there have been so few changes in the numbers – there has been an enormous change in me, not only in looks either – but in so many, many other ways !!
When the dietician said “set point” – my first thought was – what is he talking about?? I had heard of the “set point theory” in passing but had taken very little notice of it as I thought it would be something for the future, when I got to my target weight!!
So – having read a bit – my thoughts are – what are the main differences between “set point” and the dreaded “plateau” that always occurs in weight loss!!
To my way of thinking - and these are my own ideas and interpretation of a lot of articles that I have read – and are open to correction !!
A plateau – is one of those pesky things that our body throws into our weight loss efforts to try to annoy us – and to try to put us off!! It is a time when the scales refuse to move despite the fact we are doing everything we should be and we can see no changes in ourselves. In fact it is a time when the body is adjusting to previous weight loss and there are changes occurring but they are subtle!! However the big difference is that eventually, given that you continue on program and mix things up a bit you will drop off that plateau and the body will be happy to continue at lower weights.
However – “set point “ is the body’s comfortable weight – the weight at which one can start maintenance. It is set by the body as a result of hormonal factors and heredity factors and can easily be raised when one goes on a number of diets and loses a bit then puts on more weight, then repeats this process. Unfortunately it seems to be that to permanently lower the “set point” is extremely difficult!! It is the weight that the body will always fight hard to return to if you go below this weight. However this does not mean that you cannot go below your “set point”, just that you need to be aware that the body will try all sorts of things to trick you into letting it return to that “set point” weight.
We always say we should listen to our body and let it guide us, and up to now, on this amazing journey, this has been my most important tool as to how far I can go in food, and exercise and what I can do to help myself – but now this is not going to work, as I’m not going to know if its trying to trick me or not!!
So I am left with the decision – if I decide to try to go lower than “set point” would I be able to lower it permanently or will I spend the rest of my life fighting my weight!! And if I have to fight weight gain for the rest of my life is it worth putting myself through that??
Bearing in mind that my metabolic rate is already 25% lower than the average for my weight, age and height, and this is causing me a lot of weight loss problems already, and as I lose weight it is falling just to make things even harder – I have had to decide whether it is worth continuing!!
Yes its nice looking good – but at what cost? I workout now to the point of exhaustion – and I will need to increase the length and intensity of these workouts. Mentally I m exhausted too – I plan my own diet – the easiest way so that I know what to buy and if I can afford things this week etc – if I get a pre printed diet sheet – a lot of foods arte not what we eat – nor are they in season or easily and cheaply available!! This planning takes time – the nutrition tracker helps but I am having to not only balance calories but the other macro nutrients and keep to a 50/24/26% ratio too!! So time and thought each day!!
As well as that there are odd extra things to do – like cooking, housework, washing and shopping, and the 2 teams I co-lead and the work I do on SP takes time too (I love doing it – but it takes time!!) etc, etc – and the exercise takes a full morning out of my day on the 3 days I go into town to either Curves or the pool!!
Do I want to live like this for the rest of my life??
We say “get a life” but weight loss has become my life – it takes over totally!!
So this decision has been a very hard one in fact!!
I really, really wanted to get below 100kg (220lb) and had hoped this would happen before “set point” kicked in!! It hasn’t !! So I am going to try really hard to get below 100kg. I am willing to give myself 1 more year – in that time I shall know if I can get lower or not!!
After a year I will rethink my strategy!! Given a choice I will probably try to stay at that weight- assuming it has dropped at all - to try to lower the “set point “ permanently – but I need to investigate more on this before I decide fully!!
I am planning, reading and sorting out a new program to try to get that 8kg off – or at least start it moving a bit!! Time will tell – what ever does happen its obviously not gong to happen fast!!
Monday, December 13, 2010
Results and differences from the previous visit 17/10/10. (ie over 2 months)
108kg - down 0.5kg
Body fat % - 52.2% - down 0.1%
Body fat kg - 56.4kg - down 0.3kg
BMI - 41.7 - down 0.2
Resistance - 0429R - down - 0002R
BMR - 1297 - down 7
Lean mass kg - 51.6kg - down - 0.2kg
Lean mass % - 47.8% - up 0.1%
Total body water lit - 37.8 - up 0.1lit
Total body water % - 35% - up 0.1%
All in all - you would be safe to say - NO CHANGE!!
But it actually tells us 2 things –
firstly - that I am still making every effort – these results would show if I had “slacked off”
secondly - that its possible (crazy though it sounds at this weight, that I have reached "set point"!!
The silly thing is – I put on a new pair of shorts to go out this morning – a size 18!! That is another size down on the previous ones, and the new ones aren’t tight!! So – nothing is changing but I’m losing clothes size!!
OK – so what am I going to do ?? This is the point when so many give it up!!
Firstly – The Dietician is writing to my Doctor to get me another 1yr extension to continue my visits to him – why – would you believe – because he gets his dose of motivation from me – he told me this morning – he books me in before the harder patients he has to deal with – so he is fully motivated – as I leave him feeling on a high!! I thought he was supposed to motivate me!! LOL!!
Secondly – I am reading about “set point “ now – but it seems that the answer is to keep going, mix things up a bit and not slacken off or give up!! That the weight and other things will, very gradually, reduce!! There are several warnings about not reducing calorie intake as – a low calorie intake will not be sustainable with the exercise level if the same amount or more exercise is continued!!
Thirdly – We put together a list of other achievements by which better health and fitness and weight loss can be measured.
- Thighs rub less
- Shoes are more comfortable
- Have moved down a clothes size
- Snore less (if you can hear yourself snore – LOL!!)
- Sleep better
- Have more energy
- Easier to breath
- Not as puffed
- Legs ache less
- Everyday walking is easier
- Knees and ankles not as sore
- Feel more confident in yourself, and your body – and thus mix more with others.
- Can sit on chairs with ease
- Can get out of bed without rolling
- No longer need an extension strap when flying
- Can slip rings on and off fingers easily
- Feel good about what you are doing – (about your weight loss, efforts, the future and life in general)
- No more high blood pressure
- Diabetes (type 2) has “disappeared” (remember that it can reoccur – you need monitoring all your life!!)
- Can buy normal size clothes off the rack
I am sure you have noticed lots other things – but maybe this can act as a guide – that there are other signs that things are going right!! That despite the pesky scales – they are after all just a bit of metal and glass!! – despite all the “technical signs” – you KNOW deep down that you are doing OK!!
I know I can!!
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