Friday, November 14, 2008
I am SOOOO happy that the scale finally moved!
I have been in the 150's since May 08, and no matter what I did, even two months of bootcamp in Canada would get me out of them.
It is now the middle of November and FINALLY I have broken the 150's!!
So six months "stuck in a plateau" but I didn't give up and tried to eat as good as I could (my problem beng undereating) and keeping up the exercise.
So for a six month comparison I am going to post pics of myself again lol
May 08 158.8 pounds
Six months later Nov 08 149.6 (9 pounds lost)
Ok maybe too many pics of myself, but I find them more motivating that the scale.
I think it also shows, that although you might not see changes on the scale, or the numbers you want, it does show you can lose inches!!
Now to work on the tan hehe.
Have a great weekend everyone!!
Wednesday, November 12, 2008
As some of you know right now I am in Thailand for three months.
Don't get me wrong, it's only been a week and I love it here!
However, when it comes to food I am now completely lost and finding that I am trying to be so careful that my calorie intake is way under what it should be.
Unfortunately they do not have a kitchen as such here, just a microwave, and I don't really want to eat frozen dinners for 3 months, eat enough if those when in the UK.
I have been using the resort restaurant, but am still eating too little.
I think this week I will have to go back to Tescos, yes they have them here too, and get myself a rice cooker/steamer.
At least that way I can cook myself.
The store is SO big, lot's of fresh foods to choose from, so will have to take more time to check it out.
Basically for the last week been living on eggs, chicken, pork and of course rice lol Not had ANY vegetables or fruit at all.
I saw on one of the message boards a new site called WeightView, which takes uses your own photos and digitally enhances them to show what you might look like after losing 5, 10, 20...40 pounds.
I liked this site much better than MyVirtualModel as it is really ME.
Here is what they have come up with for me with a 40 pound loss.
First one May08 158.8
And here is how I might look after 40 pounds gone
I love the waist line, but looks like I will have to work on those legs lol
If anyone wants to play around at this site is it at
I'm still getting exercise, walking, swimming and what not, just need to eat more!
Have a great week.
Wednesday, November 05, 2008
Well here I am, sitting on my porch by the pool at 8pm Wednesday evening, 28c (82.5f or there about) it's a hard life!
Not in the pic as that was taken previously.
We arrived Sunday late afternoon after a 12 hour flight, very tiring, but well worth the trip.
Our ground floor apartment is lovely, living area, with big sofa, tv, coffee table etc.
Separate bedroom with a bed big enough for 4!
I think it's so big so hubby and I can have our own space lol
Small kitchen....who wants to cook anyway, and a lovely shower/wet room.
Not been too well since I got here though, started with a small cough a couple days before leaving the UK, being on a plane with that dry air didn't help and then of course the big change in climate!
So today I finally went to the pharmacy, who are a bit like small town doctors.
Got checked out and got 3 different types of pills, only had two doses and already starting to feel better.
Got a great deal on a small motorbike/moped, so we have transport for 3 months. We do try to walk some, but with hubby's legs not always possible. He already fell over the first night we were here.
I haven't actually used the gym equipment here yet, don't think it would have helped the cough much! But will next week.
Been in the pool making waves...I mean water jogging lol
so at least getting some exercise.
Now when it comes to food that is another matter altogether, it is SO good and cheap!
However, what we do is order one plate of something and share.
Breakfast is different, something like steamed rice with a pork omelette, sounds strange but it is lovely. 45 baht (80 pence UK money, or $1.25US)
Today for dinner, we got 2 whole BBQ chicken breasts, from a local street stall vendor for 80 baht (roughly $2) and a plate of spaghetti with chicken for 65 baht about $1.80)
So breakfast AND dinner comes to under 200Baht for two people! So less than $4 or £2.50 for my UK team mates.
And there are left overs too!
Could have been even cheaper if we just went with steamed rice for dinner lol
Took a little while to get internet sorted out, the manager didn't really have a clue about computers and I couldn't get wireless, which they advertise (for free) so finally I got her to call the owner, spoke to him and said, please get someone to come fix BIG problem.
Within 90 minutes, someone turned up and it was fixed...now that's what I call service!!
Well that's my news for now....will keep in touch.
Take care everyone!
Thursday, October 30, 2008
With permission from Coach Dean I am posting this in my blog so hopefully others will see it and learn the truth about "starvation mode".
Below is the link to the actual thread so you can read the full post by Coach Dean.
Here is part of Coach Dean's post:
Since there is so much confusion about the idea of starvation mode here on the message boards, I've been working on a little quiz people can use to sort out some of the common misconceptions.
Here are some of the common statements you'll see/hear about starvation mode, and an explanation of whether they are true or false, and why:
1. The larger the deficit between the number of calories you eat and the number of calories you need to maintain a normal weight, the faster your body will take fat out of storage and burn it as energy.
Excessive calorie restriction actually slows down your metabolic rate (the calories you use just to keep all your necessary bodily functions operating)—often by as much as 40%, according to several studies. This can amount to as much as 400-800 fewer calories burned per day, which is definitely enough to make your weight loss go slower than your calorie deficit numbers say it should. But this drop in metabolic rate is not enough to stop weight loss or fat loss completely (otherwise it would be impossible for people to starve).
The real problem is that it can and does change where the lost weight comes from. While moderate calorie restriction allows your body to get most of the additional energy it needs from your stored fat, severe calorie restriction forces it to use the energy stored in your muscles and organs to a much greater degree, which can be debilitating and even fatal in cases of true starvation. Since your muscle and lean organ tissues are the real calorie burners in your body, the more of it you lose, the less you can eat without gaining weight and the harder it becomes to lose fat.
This also explains why people who lose weight with semi-starvation diets almost inevitably regain all that weight and more when they return to normal eating levels—and it doesn’t come back as muscle or organ tissue, it comes back as fat.
2. If you consistently eat less than 1200 calories per day (1500 for men), your body will go into starvation mode.
Although there are important reasons why people shouldn’t go below these minimum calorie intake levels (see Question 6 below), there is no single level of calorie intake that determines when people will shift into “starvation mode.”
What determines this is the difference between your calorie intake and your needs, which varies for everyone depending on factors like size, age, gender, health factors, and activity level. Also, your individual genetics play a large role in how quickly and how strongly your body responds to extreme calorie deprivation.
In most cases, a starvation-level diet is one that persistently provides less than 50% of the energy you would need to maintain your ideal weight at your normal activity level. That could be quite a bit more or less than 1200 calories, depending on individual factors, and it will normally take more than an occasional day of going too low on calories to cause problems.
3. Less overweight individuals will lose a larger percentage of lean muscle and organ tissue and less fat than obese individuals, when they restrict calorie intake too severely.
Evidence indicates that people with a Body Mass Index of 30 or less will lose their lean body mass more quickly and easily than people with a BMI over 30 (obese).
To a large extent, this is just common sense—people with less fat to lose will lose more of their weight from other sources if they force the issue through excessive calorie restriction.
But there also may be biological mechanisms that cause people with less total body fat to rely more on protein stored as lean tissue during excessive calorie deprivation.
In any case, it’s clear that the less weight you have to lose, the more important it is to avoid excessive calorie restriction and rapid weight loss.
4. Regular strength training and cardio exercise can prevent the excessive loss of lean body tissue, even when calories are restricted too severely.
It’s true that strength training and other exercise will minimize the loss of lean muscle and maximize the loss of body fat, when individuals restrict calorie intake moderately. The combination of moderate calorie restriction (enough to lose one half to 2 pounds per week, depending on your starting weight) and regular strength training can reduce lean muscle loss from 25% of total weight lost (normal, when exercise is not included) to 3-5%.
However, this muscle protecting effect of exercise is mostly lost when calorie deficits become too extreme, because there are not enough resources available to support muscle recovery or, eventually, to fuel the necessary exercise activity.
5. It’s OK to have a very large deficit between calories in and calories out, as long as most of the deficit comes from lots of extra cardio exercise and not from eating too little.
Since the trigger for starvation mode problems is having too much of a difference between what you need and what you take in, it really doesn’t matter how that deficit gets created.
In fact, excessive cardio exercise can actually increase the problem of breaking down muscle tissue to obtain needed energy, because your body can’t use much fat as energy when you are working out at higher intensity levels. It must rely mainly on glucose, and if your diet doesn’t provide enough energy to fuel this extra exercise, or replenish your muscle glycogen fuel tanks between bouts of exercise, your body has no choice but to start breaking down the protein in your muscles and organs so it can be converted into glucose to fuel your activity.
6. Which of the following is a likely negative effect of going below 1200 calories per day, for women, or 1500 for men?
“ You probably will not get the right combination of vitamins, minerals, other micronutrients, fiber, and macronutrients (carbs, fats, protein) you need to maintain good health and adequate energy levels for your daily activity.
“ You may begin to suffer significant psychological and physical problems, including obsession with food and eating, agitation, stress-related hormonal imbalances, sleep and mood disturbances, difficulties with concentration and attention, and fatigue.
“ You may compromise the functioning of your immune system, making it more likely that you’ll catch colds and flus, be more susceptible to long-term problems associated with inflammatory processes (like atherosclerosis), and experience other avoidable health problems.
“ All of the above.
All OF THE ABOVE.
Although your individual trigger point for starvation mode problems may be above or below SP’s minimum recommended calorie intake level, there’s not much doubt that just about everyone will have problems meeting their nutritional needs if they let their calorie intake drop below these levels consistently.
Even at these minimum levels it can be hard to maintain good nutrition without being very strict about limiting empty calories and making well-informed food choices.
And remember—“healthy” means more than just keeping your carbs, fat and protein within recommended ranges for weight loss. There are many micronutrients necessary for optimal health and well-being that aren’t shown on food labels—like all the phytochemicals, bioflavonoids, catechins, and other substances found in specific fruits and vegetables, that enhance immunity, defend against the negative effects of stress, promote emotional well being—and keep your body firing on all cylinders so you can efficiently burn that fat you want to lose.
7. The best dieting strategy for avoiding starvation mode problems, maximizing your fat loss, and keeping the weight off permanently is to eat and exercise as if you’ve already reached your goal weight and are trying to maintain that weight with a healthy lifestyle.
If you want to be a success in the permanent weight loss game, this is by far the best strategy to follow.
Figure out how much a person your age, gender, and height, who weighs what you want to weigh, would need to eat in order to maintain that weight if s/he is doing the amount of exercise and daily activity you think you can live with on a long term basis. Then start doing all that—right now.
Your calculation should include your BMR at your goal weight, plus about 20% of that for regular daily activity, plus whatever additional calories you expect to burn with exercise.
You’ll probably need to experiment a little to get the numbers dialled in right for you.
There are a few possible complications that some people may run into with this simple formula. For example, if you have a lot of weight to lose (say, 75 pounds or more), cutting your calorie intake down to the amount you’d need for maintenance at your goal weight may make your calorie deficit at the beginning too large.
Ideally, your calorie deficit should not exceed 1000 calories per day by very much, if you’re not under medical supervision, and the difference in calories needed to maintain your goal weight versus your current weight may be more than that. If so, you may need to pick an intermediate goal weight that is higher your final goal, and use that to do your math until you’ve lost some weight.
Likewise, if you’re already very close to your goal weight, you may need to eat a little less than your estimated maintenance level, just to make something happen.
There’s just not much difference in the numbers when the difference between current and goal weight is only 5 pounds. But don’t make the mistake of thinking you can try to lose 2 pounds per week. Think in terms of aiming for a deficit of about 250 calories per day.
If you’re the impatient sort, your biggest challenge here may be finding the patience to settle for whatever rate of weight loss this approach lets you achieve. But in the long run, you’ll be glad you did. Honest.
Hope this helps.
Sunday, October 26, 2008
When things go wrong, as they sometimes will…
When the road you’re trudging seems all up hill…
When the funds are low and debts are high, and you want to smile but you have to sigh…
When care is pressing you down a bit, rest if you must, but don’t quit…
Life is strange with its twists and turns, as every one of us sometimes learns, and may a failure turns about…
When he might have won had he stuck it out; don’t give up though the pace seems slow, you may succeed with another blow…
Success is failure turned inside out - the silver tint of the clouds of doubt…
And you can never tell how close you are - it may be near when it seems so far…
So stick to the fight when you’re hardest hit - it’s when things seem worse…
…That You Must Not Quit
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