Thursday, December 17, 2009
I posted this on facebook today, in regards to a Sparkpeople blog post that a study has proven Sparkpeople works. I wanted to share here too.
I'm not sure how valid the study/survey is, but I've seen this site's effectiveness demonstrated in my own life. As of today I've rolled back my body 10 years. Keeping track of everything I eat and do has been essential to every pound and inch lost for the last 81 pounds. Sparkpeople provides basic tools to track all of that. I've paid for other tools that did a little more, but SparkPeople is free (ad-supported) and has one thing all the others dont: a really good support system. The user community is excellent. It's a lot like facebook, but for health and fitness.
Tuesday, October 27, 2009
It's been over 2 months since I last blogged on SparkPeople. I think I'm finally reaching a point where it is time to analyze what I am doing and decide what changes need to be made.
I've been making a big mistake by getting on the scale more often than I should. It's an addiction and a gamble. I could get up and see a lower number (yay! instant gratification!) or I could get up and see a larger number (doh! am i retaining water?) or I could get up and find that everything seems pretty much the same. It all averages out in my head, and that's why for the last few weeks I have thought that I wasn't losing weight anymore. I checked out the SparkPeople "Stay on Track Calendar" in the Reports section (at the bottom) and sure enough, I've lost 7 pounds in the last few weeks. So, I'm doing fine. Everything is fine. Everything is working out just as it should. I'm getting on the scale every day and risking disappointment, for nothing.
I know the drill - water retention, exercise, sodium, hormones, blah blah blah. I know it is normal. I know I'm not supposed to get on the scale every day. I just do it anyway.
My eating is going well. I am coming in my target range - or under it - on most days. I set up the nutrient tracking for all my vitamins and minerals so I can keep an eye on that, too. It's shocking to see how I am still "deficient" in some areas, despite taking a multivitamin and eating so many fruits and vegetables. There's something to work on.
The fitness side of things is going OK, but I could do better. I am exercising regularly, but I don't like that I have so many days this month that I didn't exercise at all. I know I'm entitled to an off-day once or twice a week, but I have it in my head that I could at least take a walk on off-days. Low intensity exercise is OK for off days. I am not pushing myself to the limit, nor do I expect myself to do so in the future. I just think I need to be walking if I am not at the gym. So, I set up a goal tracker in SP for "take a walk" as one of my daily goals. If I don't go to the gym, then I need to at least go for a walk. Nobody was meant to sit on their but all day and not even go for a low intensity walk.
My daily activity minute average, according to bodybugg, has gone down. My average steps per day has gone down. My caloric deficit is OK, but the other stuff needs to improve. If I keep losing steam, I'm not going to finish this fight. I don't have an excuse. I'm not too tired, I'm not injured, I'm just getting lazy. It's time to fix that!
Thursday, August 20, 2009
So I've been carefully counting my calories and monitoring my activity with Bodybugg. I know I have been eating way less than I burn, but I've actually gained weight this week! I may have overdone it by a bit (ok, a lot) on the sodium this week, so I'm thinking that is where I screwed up. If that's the case, I'll lose it as I improve things. Or it could be hormones. Anyway, I'm not going to let it get me down. Stuff happens. I took my measurements this week so that I can re-check in a month just in case the scale is still playing tricks on my head.
Sunday, August 02, 2009
I just tried the biggest loser "boot camp" workout video, and it totally kicked my butt. I've been doing strength exercises for about a month now, but I guess I was doing something wrong. I haven't felt like I worked this hard since I was a teenager. I wonder if I will be sore tomorrow?
Friday, July 31, 2009
Today I learned that you can change the "cups of water" goal from the nutrition page under "change nutrition goals."
I changed my water goal to 15 cups of water a day. Does that sound like a lot? It actually might be on the low side of what I need.
The "8 cups of water" recommendation we have heard all our lives is based on the average person at a healthy weight and some other factors. However, most people have higher water requirements because of their weight and perspiration levels.
People who don't drink enough water can have a lot of health problems. Personally, I used to drink about 10 cups of water a day and I had a lot of trouble with my health, including problems with my vision, headaches, and strange sensations in my skin. My doctor recommended a different water requirement for me, and it has worked for me for nearly a year.
What I do is I take my weight and divide that in half, then I aim drink that number of ounces each day. We get some of our water from food, such as soups, cereal etc. I probably don't have to drink a full 20 cups of water, but I definitely need considerably more than 8 cups a day. So, I aim for about 15, and drink even more when I exercise or spend a lot of time outdoors in the heat.
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