Tuesday, September 11, 2007
I've made the decision that it's time to leave the 180's for once and for all and go on to meet my 1st major goal of 160...once I'm there, I plan to reset a goal of 143. I'm happy to get there by steadily losing 1 lb. a week but I think 2 lbs. a week is actually achieveable. The great thing about losing is that it's the supreme motivator! Seeing results is what keeps me going to do my ultimate best. Knowing I can get there by following a proven plan makes me determined.
I got this information from a website that's a purely scientific equation for achieving a 2 lb. per week weight loss in a healthy fashion:
HOW TO LOSE 2 LBS. A WEEK
Calculate Your BMR: Your BMR is the amount of energy your body needs to function. We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.
Step one is to calculate your BMR with the following formula:
Women: 655 + (4.3 x weight in pounds181) + (4.7 x height in inches 66) - (4.7 x age in years 55)
My calculation: 655 + (778.3) + (310.2) = 1743.5 Ė (258.5) = 1485 BMR
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
. If you are sedentary : BMR x 20 percent
∑ If you are lightly active: BMR x 30 percent
∑ If you are moderately active (You exercise most days a week.): BMR x 40 percent
∑ If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent (THAT'S ME!)
∑ If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR. My calculation: 1485 + 742 = 2227
The result of this formula will be the number of calories you can eat every day and maintain the weight you are currently at. In order to lose weight, you'll need to take in fewer calories than this result.
As you lose weight, re-calculate the formula to assess your new BMR. (VERY IMPORTANT TO AVOID PLATEAUS)
Create a Calorie Deficit
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.
So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories for 1 lb/week loss or cut back 500 calories; burn an extra 500 calories for 2 lb/week loss).
2227 Ė 500 = 1727 calories per day to lose 1 lb. in a week (I ALSO HAVE A GOAL TO MAKE THOSE CALORIES AS NUTRIENT-DENSE AS POSSIBLE--LOTS OF FRESH VEGGIES AND FRUIT AND NO PROCESSED FOOD.)
Your weight loss will vary from week to week and at times you may even gain a little weight -- if you're working out you could be losing fat, but adding more muscle. But keep in mind that muscle is more compact than fat, which results in inch loss. AND, it takes more calories to maintain a muscle than to maintain fat, so youíre also increasing your metabolism and burning more calories at rest.
The long-term results are what matters. A healthy weight loss goal is to lose .5 to 2 pounds per week.
Burn Off a pound a week!
For example, a 181 pound person (THAT'S ME PRESENTLY) who walks at a brisk 4 miles-per-hour will burn 246 calories in 45 minutes. + 55 minutes of conditioning calisthenics burns 340 calories = 586 calories total. Add 15 minutes of rebounding for another 100 calories burned a day.
HOW LONG WILL IT TAKE ME TO GET TO MY GOAL IF I LOSE 2 LBS. PER WEEK?
CURRENT 182 LBS.
1st GOAL 160 LBS.
22 LBS. / WEEK = 11 WEEKS = 11/25/2007
2nd GOAL 143 LBS.
17 LBS @ 2 LBS. / WEEK = 9 WEEKS = 1/28/2008
THERE IT IS IN BLACK AND WHITE. NOW I JUST NEED TO EXECUTE THE PLAN BECAUSE AS THE SAYING GOES "EVEN IF YOU'RE ON THE RIGHT TRACK, YOU'LL GET RUN OVER IF YOU JUST SIT THERE".
Sunday, September 09, 2007
After my first week experiment of not counting calories, I gained 1 lb. So my conclusion is that I'm not ready to be taken off the leash! I use that analogy because I got a puppy a month ago. She's so smart and picks up on things very quickly. I've read a couple of books on training and she's doing marvelously. We're working on walking on the lead and having her keep up with my flow...walking along at my pace and stopping when I stop, starting back up when I walk. The object is to get to a point where she and I can walk through the back yard without her having to even be on a leash and she will stay close to me and keep at my pace. But it's going to take many weeks and months of practice for her to get to that point.
The key to getting her to automically do what I want is for me, the trainer, to know the right things to do to communicate with my puppy so she'll understand how to get the desired result and keep repeating the behavior. So for me, I see my subconcious inner self who is connected to the Source of all things and knows all, as the trainer and my conscious self as the trainee. My subconscious speaks to me through my emotions. If it feels good, I'm on the right track. Until I automatically get it right, I have to keep working within boundaries. That's why Spark People is such a great tool. When I am diligent about tracking and staying within my calorie range and exercise plan, there's no doubt that I'll continue to lose weight. I rebel after a while and don't want to have to count calories...I want my freedom!!! But at this point, freedom would only cause me to run fast in the wrong direction and get hurt, just like if I let my puppy off the leash to be on her own before she's ready.
So I'm back to due diligence. I'm humble enough to say I need supervision. I'll be happier in the long run, and over the months it takes me to get to my goal, I'll have been trained well enough to know what and how much to eat to maintain my hard-earned accomplishment and stay safely there without venturing out into danger.
Friday, August 17, 2007
Discouragement has reared itís ugly head. Itís been 5 Ĺ months on Spark and in the beginning I have to admit I had a slow start. But after about a month, I was on fire! I was keeping within my calories and exercising regularly. I was feeding my spirit and soul with positive things. I was losing consistently and people were noticing. I began a slow period again in July thatís continued. I gained weight for the first time and it began to panic me. Iíve yo-yoíd between 185 and 182 for the past month and a half, making no further progress. Iíve tried to think positive and remind myself how far Iíve come. Iíve tried to not think about the mistakes and focus on my goal...keep my eye on the prize so to speak. I havenít reached out to anyone here because of my embarrassment. All my blogs up to this point have been positive, upbeat, and full of encouragement. I guess I was ashamed to admit that 'MS. POSITIVITY' could actually be stumbling, imperfect, and need a helping hand.
Then I read a post from one of my team mates that said sheíd been having trouble sticking with it and re-gained 10 lbs. She had stayed away from the boards and instead got upset with herself. She was basically starting over fresh. It really struck me. So many others go through this and have come out of it. Itís the support and commradery at this site that I believe is the key element in ensuring we do not fail. I donít know how many people are on this site, but it must be upwards of hundreds of thousands and so many are more than happy to rush in and rescue you when youíre out there treading water and barely able to come up for air one more time. They are the invisible angels that surround you when you need it the most. We are never alone in this quest for health and fitness. It makes all the difference.
The team that's made the most impact on me is 'Making Life Happen on Purpose". My team leader, Lisa Sayers, had posted a thread called ĎDealing with Discouragementí. It talked about the warning signs of discouragement. What I did was take all those warning signs and turn them from negative to a positive. Hereís what I came up with:
1. Have faith and believe in my ability to succeed.
2. Focus on and visualize the results daily as if I have accomplished it and get excited about succeeding.
3. Have realistic expectations and celebrate every small success.
4. Only listen to myself and my inner voice.
5. Keep my focus and attention only upon the achievement of my goal and the good feelings of it.
I need to do the things I KNOW will help me get on track. The most important one is to tell the truth to others and to myself: that I need support and encouragement just like everybody else. Iím so good at handing it out, but somehow reluctant in receiving it. Oh boy, the tears are starting to roll now!!!
One thing that helps me tremendously is to visit lots of Spark Pages of the many who have succeeded. This shows me that itís not only possible, itís inevitable if I do what I KNOW what to do. Thanks for all those who care and lend a hand so willingly. I know Iíll get back on track. When Iíve failed in the past, I never had such a great network of friends to serve as a safety netÖ.a soft place to fall before I get up, brush off, and begin again.
Sunday, August 05, 2007
Iíve been on what I call a plateau, or just a pause. Truth is, Iím not pushing myself as much as I need to. I had a little talk with myself tonight. Iíve been doing great on the exercise front. Iím pretty consistent with walking every day and doing strength training most days. But to be honest, I could do better with my eating. My calories have been creeping up there and Iíve been going over my 1650 limit more and more lately. Iíve been losing, albeit slowly, because of the exercise. But I canít help but wonder how much better Iíd be doing if I was cutting calories too. Iíve been in the 180ís for almost 3 months. I keep thinking about what happened in 2003. I had started the Weight Watcherís on-line program on 2/11/03 at 211.5 lbs. By the end of May, I had lost 28.5 lbs. and was 183. Then something happenedÖI guess the proverbial plateauÖwhere I bounced between 183 and 187 for 4 months. Then by October I started gaining and panic set in. Along came November and December holidays, and I was back up over 200 again, feeling defeated.
Itís an eerie dťjŗ vu feeling: I started using SparkPeople tools on 3/1/2007 at 213 lbs. Got down to 184 the end of June, just before I went on vacationÖ.gained almost 3 lbs. over vacation and it took a few weeks to get that off. And although Iíve now lost a total of 31.2 lbs. since March, over the past several days Iíve been Ďfeeling fatí. I had my picture taken with a friend yesterday, and I hated the way I looked. I still have the midriff bulge and the bat wing arms. I thought to myself, ďgosh how bad did I really look before I lost this weight?Ē So I went back and looked at some pictures from a couple years ago and did see that Iíve made a lot of progress this year. But Iím also reminded that Iíve still got a way to go to get to my goal and I canít get complacent about it and start to get sloppy with my eating habits. Thatís the mistake I made before that I donít want to repeat. Every summer we have a lot of zucchini in our garden. This year Iíve been steaming the zucchini and summer squash and eating it with a little butter spray instead of frying it in oil like I used to. But this weekend, I reverted back to one of my old habits and baked several mini loaves and one big loaf of zucchini bread. The smell of them baking gives me a feeling of comfort, just like a drug. After eating a whole mini loaf myself, I decided that I canít have it in the house. And this, after having lost 1.2 lbs. this week! Was this the way I decided to celebrate my success? Iím giving some of the mini loaves away and Iíve decided to freeze most of the rest. I canít seem to resist it, and feel like I have no power over it. Itís something I have to come to terms with. I will always have a weakness for certain foods and itís best to not have them around. I had decided when I first embarked on this weight loss commitment that itís best to only have dessert when Iím eating out. That way, itís just an occasional treat and not there in the house to taunt me and tempt me to overindulge. Just like one drink can send an alcoholic on a binge, so can one day of sweet treats send me into a tailspin and cycle of overeating. As much as I would love to have control over these foods and eat them in moderation, I have to be honest with myself and admit that it turns into an unhealthy addiction. And the biggest truth is that the overeating does not make me feel good. Itís a false friend who lures me in and then leaves me feeling empty. I feel on top of the world when Iím eating healthy foods in moderation.
So itís been a nice little plateau, but itís time to move on again. Iíve been on pause long enough and Iím ready to hit the play button! Goodbye 180ís, and hello to the 170ís for a brief time while I breeze through to the 160ís. This week I am challenging myself to stay below 1650 calories every day (and even shoot for 1450-1500) and go back to eating according to the ĎEat to Liveí guidelines, while continuing to do my daily walking and strength training. That will most definitely get me to break the curse of the 180ís plateau and give me a big boost of motivation. Iím so ready!
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