Monday, February 21, 2011
Consume less than you burn and you lose weight, right? I have researched my BMR for the umpteenth time and no matter which calculator I use, it's within a few calories of 1525. That's unadjusted for any activity. Sit on the couch and watch tv all day and I will burn 10675 for the week. Obviously I am no longer a couch sitter. But let's err conservatively and count only my exercise specific calorie burn -not the laundry, etc. That's a weekly average of 3000 calories burned. Since November I have maintained a weekly calories consumed of 10500. So here's the math....
10500 Calories in
-10675 calories out for BMR
-3000 calories out for exercise
3175 calorie deficit for the week
That (theoretically) gives me .9 pounds lost every week.
I've been analyzing my calories trying to figure out how much I need to eat to keep my metabolism going without hitting starvation mode or plateauing. Sometimes I think I'm not eating enough because I see other sparkers (with similar activity level) saying they eat 1700-2000. I'm never hungry, have energy to spare and don't crave anything so I think I am at the right amount of calories with 1550. I don't know!! I would hate to realize that I would be losing more if I was eating more.
I'm not complaining about my results -I just want to maximize all of my efforts! I've lost 60# in 9 months. I have 30# to go and I feel like it's going SOO slow although I have averaged 1# every week since November. It was coming off in 2's though. And now I'm working so much harder, but burning more efficiently and losing slower. That just doesn't seem fair! I'm scratching my head trying to figure out what I should be doing different. I updated my SP recommended range and it is down a tiny bit to 1380-1730. My 1500 is inline with that. I've tried both consistent and cycling calories. I'm not convinced it made any difference to cycle 2 days higher end of range (I was looking at it to compensate for my long run days because I burn so many calories).
Does everyone else obsess over calories, BMR and deficits like I do or am I the only number freak around here? Ok, maybe obsess is too strong of a word. I know some people don't track their calories, but I won't win any awards for patience and I want to see results -so I track. What works for you? Calorie cycling or consistently level calories? Do you use the SP range or wing it? Seriously... I'm curious as to how everyone else figures out the numbers as we all go along this ever evolving journey. It would be so much easier if everything was consistent the whole way through!
Sunday, February 13, 2011
So I'm working my way through the Higdon half marathon training plan... today I did 7 miles. I do not have many options for running because there is only one large park here, most of the city does not have sidewalks and the country roads aren't safe because of speeding drivers. I made 7 miles out of my usual 6.25 route with a double back to get the extra distance. This is only noteworthy because it was funny to see my dog's reaction as we came upon our exit point. The approach is an uphill curving to the right. I was psyching myself up as I was chugging up that hill (since that is my normal stopping point and I had to add another .75) with "I'm not finished yet". As we reached the top of the hill, Zoe started angling to the left side of the park road to get to the trail going back to our neighborhood. I said "no, keep running". I was probably saying it as much to myself as I was to her. She looked at me then continued pulling toward the trail. I said "come on let's run some more". She looked at me with total concern as if to say "are you serious? this is where we get off. we're done!" but she trotted back to her lead position about 8 feet in front of me. She looked back over her shoulder at me a couple of times as if to say "are you sure about this? this is not the way we're supposed to go". We reached the spot I knew would give me the right distance and said "ok turn around, let's go home" and I swear she smiled as she jumped with excitement, turned around and bolted past me. It made me realize that she was uncomfortable in pushing beyond her routine. Even though we run varying distances and different routes, she knew we were past the end and was eager to be back in the familiar. You see where I'm going with this? It's normal to want to stay with our routines. We have to challenge ourselves to change it up whether that is to try something new or just to push past where we normally stop. It's a little scary, we're a little unsure of where we're going, but we take that step and grow through the process.
We reached the trail and walked the half mile back home. I treated Zoe to a big peanut butter rawhide chew. She earned it! What was my reward? A big omelet with sauteed onions, mushrooms, red bell and spinach... topped with feta. Oh and a toasted wheat bagel thin with cream cheese and fresh blueberries. I earned it!
Wednesday, February 02, 2011
Power in positive thinking right? I have felt this coming since Saturday and I am doing my best to beat it down. This morning I woke up and felt like someone had run me over in my sleep. So instead of going to the gym, I did a Yoga dvd. I've increased my vitamin D. popped the echinacea & goldenseal, drinking honey & lemon tea and eating homemade chicken soup. Am I missing anything? This crud needs to pass on by. I have a 10K to run on Saturday!
Mild fever, body aches and a little cough... BE GONE! Thank you. That is all I wish for today.
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