Tuesday, December 04, 2012
August accomplishments - December progress so far (December 1-3)
Tracked all calories eaten all 31 days – 3/3 days so far
Within calorie range 24/31 days – 2/3 so far
Went over 2000 calories on 6 days – 0 so far
Fat grams in range 25/31 days – 2/3 so far
Carbs in range 29/31 days – 3/3 so far
Protein under range 4/31 days – 0 so far
Protein over 90g 12/31 days – 0/3 so far
Cholesterol in range 25/31 days – 2/3 so far
Fiber in range 19/31 days – 1/3 so far
Fiber over 40g 4/31 days – 1/3 so far
Sodium in range 12 days – 0/3 so far
Sodium under 3,000mg 24/31 days – 3/3 so far
Remembered to take vitamins 23/31 days – 3/3 so far
Total cups of water 152 – 26 so far
Average of 4.9/day – average of 8.7/day so far
Total fruits & veggies 137 – 11 so far
Average of 4.4/day – average of 3.7/day so far
Worked out 3x a week 4/5 weeks – 2x so far
Measured another way, worked out 13 days – 2 so far
569 fitness minutes – 75 minutes so far
Strength training days 0 – 0 so far
Calories burned 4720 – 1393 so far
Average of ~1005 calories burned per week - n/a (hasn’t been a week yet)
Good progress for yesterday. Everything on nutrition was good except for sodium. I'm successfully keeping it under 3,000mg but I'm still not getting under 2,300 which is where SP wants me. Weirdly I did awesome on sodium November 28, 29, 30! The only other thing I'm not meeting, so far, is my "stretch" goal for protein - I'm trying to push it up into the middle of my range, around 90g, rather than always just barely squeaking in at 60g, the very bottom of my range. So far I've had 78, 75, 78g, so decent amounts, just not up into the 90s.
I'm having no trouble with the water. I'm crushing it! I think usually the weekends drag my average down. I sit around the house and forget to drink water so I've had some weekends were Saturday and Sunday were both 0 or 1 cup of water. Yikes!
Got in a lot more veggies yesterday (salad for dinner!) so my average is going up. I should probably crack the average of 4.4 per day after today is over, I'm doing really well so far today also.
Went to the gym for 35 minutes of cardio. Tomorrow will bring in some weight training, plus a bit more cardio. I was going to do some body weight ST at home last night but I was busy prepping food for the week. Maybe I'll do some tonight.
My weight is up a bit this morning - I weigh often to keep an eye on it, but I don't track it multiple times per week because that would just drive me batty. It's within the normal range of my day to day fluctuations so I'm not worried.
I'm off to a pretty good start I think, now that the crazy weekend is over and I'm back on my routine.
Monday, December 03, 2012
Here it is, the first update! Short version: I am doing "okay."
August accomplishments - December progress so far (December 1 and 2)
Tracked all calories eaten all 31 days – 2/2 days so far
Within calorie range 24/31 days – 1/2 so far
Went over 2000 calories on 6 days – 0 so far
Fat grams in range 25/31 days – 1/2 so far
Carbs in range 29/31 days – 2/2 so far
Protein under range 4/31 days – 0/2 so far
Protein over 90g 12/31 days – 0/2 so far
Cholesterol in range 25/31 days – 1/2 so far
Fiber in range 19/31 days – 0/2 so far
Fiber over 40g 4/31 days – 0/2 so far
Sodium in range 12 days – 0/2 so far
Sodium under 3,000mg 24/31 days – 2/2 so far
Remembered to take vitamins 23/31 days – 2/2 so far
Total cups of water 152 – 16 so far
Average of 4.9/day – average of 8/day so far
Total fruits & veggies 137 – 5 so far
Average of 4.4/day – average of 2.5/day so far
Worked out 3x a week 4/5 weeks – 1x so far
Measured another way, worked out 13 days – 1 so far
569 fitness minutes – 40 minutes so far
Strength training days 0 – 0 so far
Calories burned 4720 – 873 so far
Average of ~1005 calories burned per week - n/a (hasn’t been a week yet)
As promised I measured and tracked my weight and measurements on Saturday. My starting weight for December will be 266.6. Instead of announcing my measurements I’ll update on how many inches I lost as of December 31. For some reason while I don’t care who knows how much I weigh, I find my measurements much more embarrassing. Heh.
So far I’m good on tracking, carbs, vitamins, water, and workouts.
Fruits and veggies are abysmal, which is why fiber, fat, sodium, and all that other stuff is so bad. Basically I let myself eat what I felt like on Saturday, within reason, but it was all pretty carby. I made better choices but I could make better still. I had cereal on Saturday, but had yogurt with it for protein. Wanted some fruit but was trying to save calories for later. I felt like a grilled cheese for lunch, but I used way less cheese and added chicken which was good. But still no veggies. Then went to a party where there was pizza, pretzels, and cookies basically. No veggies to be had. I did okay on calories at the party, but that’s where all the sodium, fat, and cholesterol came from. I give Saturday a “Meh.” Not terrible, but I could have planned the earlier part of my day better.
Sunday was a crazy running around day. I had a good breakfast (egg whites + veggies!) but for lunch and dinner we were at the mall and movies. UGH MALL FOOD IS AWFUL. I only ate part of lunch because it was so high calorie and high fat, but then I was STARVING at dinner so I ate wayyyy too many fries. I only went over my calorie range by ~50 calories, so that’s not too terrible. I also give Sunday a “meh:” even though I overate, I didn’t go too wild, and I did get in fruits & veggies as my breakfast & snacks. But calories, fat, and sodium were WAY too high. Yuck mall food.
The happiest part is on Saturday I went SWIMMING.
I don’t know how to feel about the new gym I checked out yet. On the one hand, it’s RIGHT around the corner from my place. SO CONVENIENT! And I L*O*V*E* swimming. But the pool is TINY, so I’m concerned about paying so much to go there (I got a day pass, but the membership is way pricey) and possibly having trouble getting in my pool time if it gets crowded. The pool is literally 2 lanes, so… I don’t know. I think I’ll try day passes again on some different days and at different times to see if there’s a crowding issue before I decide.
Today is on track so far. Got in my workout, good breakfast and lunch and I have good snacks with me. Already getting in water (3 + so far) and I’m going grocery shopping after work so I’ll stock up on veggies.
Nothing to do but keep going!
Wednesday, November 28, 2012
So I know I'm usually all hippy skippy positive thinking gal up here, and I am trying to be, but I think it's only fair to admit this is not true 100% of the time "off screen."
I have a couple of things coming up that are making me start to, well. Obsess. Like I promised I wouldn't, and ranted and railed would CLEARLY lead to failure.
The scale has moved a little, but not much, and it is feeling sooo slowwww right now. I should stop whining and just be glad I didn't gain over Thanksgiving, but even more than that I should be proud of my accomplishments as far as eating and exercising because as advertised, That Is My Philosophy.
But it's hard with Christmas coming up. I'll be seeing my family for the first time in about 6 months. They know I've been running & losing weight, and I am starting to feel like I want to have lost "enough" when I see them. I've gone down a pants size, which is awesome, and I'm starting to feel like "WELL, ONE size is not that much..." Annoying! I am annoying myself.
Also, my babiest cousin is getting married (EEEE!!!) and we are going bridesmaid dress shopping in January. Same deal; I'm annoying and starting to feel like "I wish I had lost/could lose MORE before we go dress shopping." That's what alterations are for, dolt!
It's annoying because that isn't what this is about. And that will just derail me and cause problems. So it's time to get back to what was fueling the fire when all this started. And that would be BAR GRAPHS.
I need to see progress I can put on paper and point to and go WHEEE! and it doesn't have to be my weight, either.
So I spent some time pouring over the My Reports and all the graphs and such. I discovered something interesting. Of my months on SparkPeople (June-now), August 2012 has kicked every other month's behind. It's clear in all the charts - calories go down and get more consistent. Other nutrients improve. Fitness minutes go up. Calories burned skyrockets. August was the super star. Then things start to drop off. As I got busy/lazy/on vacation/injured/whatever.
Not cool! I want August back.
So I'm declaring for myself a challenge. I am declaring December the month of Kick August.
I looked over what made August so amazing, and I'm going to try and beat my personal bests all through December.
I'll try to post each day how it's going, then of course I'll do an awesome wrap up on January 1. Should be fun.
The best part is, it's a bunch of little goals, so if I meet of bunch of them but miss one, that's okay. And if I don't lose more weight than I lost in August, it's still awesome because this is about kicking August's butt, not about whatever the scale feels like doing.
This is all based on stuff I'm trying to do anyway. So, stay in calorie range for weight loss, keep fat intake down, increase protein and fiber, drink water, exercise, blah dee blah blah. This is to keep me focused on what I'm doing, forever and ever, for Healthy Me, instead of getting all crazy and weighing myself every 5 minutes and thinking I should drink 4 cups of coffee a day for the laxative and diuretic effect so I can have a good weigh in this week. I'm not, I'm just saying. It MAY HAVE crossed my mind...
Anyway here it is:
August accomplishments - December goals
Tracked all calories eaten all 31 days - Meet
Within calorie range 24/31 days - Meet or exceed!
Went over 2000 calories on 6 days - Make this fewer # days
Fat grams in range 25/31 days - Meet or exceed
Carbs in range 29/31 days - meet or exceed
Protein under range 4/31 days - FEWER
Protein over 90g 12/31 days - meet or exceed
Cholesterol in range 25/31 days - meet or exceed
Fiber in range 19/31 days - meet or exceed
Fiber over 40g 4/31 days - meet or exceed
Sodium in range 12 days - meet or exceed
Sodium under 3,000mg (above range, but range is hard, man!) 24/31 days - meet or exceed
Remembered to take vitamins 23/31 days - meet or exceed
Total cups of water 152 - exceed
Average of 4.9/day - exceed
Total fruits & veggies 137 - exceed
Average of 4.4/day - exceed
(I know we're supposed to be getting 5 fr/veg but I try to get more like 7. The fact that this is my personal best average I am finding kind of dismal...)
Worked out 3x a week 4/5 weeks - meet or exceed
Measured another way, worked out 13 days - meet or exceed
569 fitness minutes - meet or exceed
Strength training days 0 - exceed (shouldn't be hard, HAH!)
Calories burned 4720 - meet or exceed
Average of ~1005 calories burned per week - meet or exceed
So there you have it. I'm interested to see which of these are easy to beat (strength training, hello) and which are hard (sodium, probably...). I'm also interested to see how it works out psychologically/motivationally.
Oh yeah, just for the record:
Lost ~7 pounds In August. December.... ??? Whatever happens, people.
Didn't measure inches (I've only done this twice because I'm super lazy) - December goal: measure and track waist and hips on Dec 1 and Dec 31.
Anybody wanna join me? You don't have to make a big long list, but pick a personal best and make December the month to best it.
Friday, November 23, 2012
Posting from my phone! I'll be back on a computer probably Monday, to drop you all some blog comments and spark goodies!!
So, here we are! The day after Thanksgiving. It's officially the start of the Christmas season.
Which my husband reminded me of this morning, during snuggly just-waking-up-time.
Me: "I'm thankful for your faaaaace."
Husby: "That was yesterday! You dont have to be thankful anymore. It's the start of Christmas; time to be greedy."
Me: "Gimme your faaaaace."
Heh. I really am thankful for him. I sometimes forget not everyone is so lucky to find someone they get along with so well, and just be so happy, it almost feels like effortlessly.
I'm thankful for my awesome family. I didn't get to see them this week, but I had a nice chat with everybody over the phone.
And my husband's family. They are awesome and totally embraced me as one of the family, and have for 11 years.
As for the day itself? It was awesome.
I got up around 7 and got dressed for my Turkey Trot. We were only 10 minutes away! Got there early, checked in and got my bib, then waited in the car for a bit because it was chilly. I was really nervous yesterday, I dont know why! I guess because it was my first "real" race.
My hubby came to cheer me on and take pictures. :-) I lined up near the back of the pack (because I'm slow!) And then we were off!
My "practice" 5k time in September was 49:56, and I've been off my training schedule for a few weeks, plus my stupid hip has been bothering me, so I was hoping to finish in under an hour, but trying to be realistic and not set myself up for disappointment.
I have an app on my phone that was supposed to track my run and play my music so I started that up. I made myself a playlist of all my favorite up tempo songs from my Couch to 5k podcasts, and I set the app to give me a notice every 10 minutes so I could time my run/walk intervals. I just focused on my music and pacing myself. It did seem like a long 10 minutes. Then up ahead I saw a race clock. Next to it was a "1 mile" sign, and the clock said ~14:30!! Wow! This was when I realized I wasn't going to get my voice alerts, hahaha. But I had been thinking 10 minute run intervals would be pushing it and then I ran the whole first 14 minutes, a good pace for me, without even realizing it!
My next mile was a little slower, but I reached mile 2 at 30:30.
Last mile was at around 46:40 maybe... then there was just a little bit left (5k=3.1miles).
I finished the race right around 48:30 (I'll have to check the race website for my Official Time)!! Not bad for a fatty with a bum hip, hahahaha! I still can't believe I shaved more than a minute off my time. Amazing!
Even better was, as I was standing with husby, having some water and chatting about how it went, this woman came up to me. "You were amazing! You did so well! I was trying to keep up with you and I couldn't. It's so hard doing a race alone, with no one to keep you motivated, so I thought I'd try to stay with somebody. But I couldnt keep up! And you were running almost the whole time! Great job!"
Obviously we had a whole conversation, and I talked too and we all said happy thanksgiving. Those are just some things I remembered she said. It made me feel great. Thank you, super nice lady!
I had a slightly lower calorie than usual breakfast & headed into the big dinner feeling great.
I stayed away from the appetizers! Had small bites of everything (golf ball/2 Tb size) except my Most Favorite: turkey, sweet potato casserole, and this cheese broccoli thing my MIL makes (CHEEZ ITS ON TOP, OM NOM NOM!). Tracked it all before dessert. For dessert I cut tiny 1cm wide slices of pie (people are impressed when you can do this, by the way) so I could taste all 3 kinds, 2 Tb of rice pudding, and skipped all the cookies and cupcakes. Also tracked!
Mostly I just had a great time hanging out & catching up with family, which is the whole point!
I feel like I pigged out, even though I ate small servings and only teeny seconds of 1 thing (seconds of turkey at dinner, pudding at dessert). But I wasnt stuffed!
I was thinking about eating, and overeating, last night and I decided I have 4 levels of fullness:
1) Done. When you're no longer hungry, or "empty," but you still have space left (not full).
2) Full. No more space left but not stuffed. You're comfortable, but know if you eat more you won't be.
3) Stuffed. You've eaten too much and are uncomfortable, but you can still function - join the conversation, help with the dishes, etc.
4) Sick. You're in pain and/or nauseous and all you want to do is lie down and regret your sins.
Usually on holidays I end up somewhere between stuffed and sick by the time dessert is over! Last night I was just done, still short of full. Like any other day, just different foods.
-and I came in right around the top of my calorie range. Between that and all the calories I burned running I'm pretty optimistic I won't have much of a holiday dent in my weight loss!
Back on track today! I wont be able to weigh until tomorrow, back home with my own scale. But I feel awesome.
Even if I had overeaten, though, it was still a wonderful holiday. I hope whatever you weigh today, you are happy and got to enjoy some people you love.
Tuesday, November 20, 2012
So this one is partly about the scale, we all hate to love and love to hate.
It's also kind of about my philosophy.
I know I'm not done yet, so what do I know, but this time on Spark is different for me. Different from everything else I've tried. So I thought I'd share.
Today, for me, is a "Once Upon a Time, the scale moved!" I've been 268 for a couple of weeks. This morning I saw an amazing 266.7!
Oh I also hit a very silly milestone today. I gotta celebrate the little things, because I'm a weirdo. Out of curiosity, after I'd done my morning in undies weigh in, I weighed again, pants, shoes and all. I am now, officially, OUT of the morbidly obese category, INCLUDING SHOES. Dumb I know. hahaha.
Anyway. It's storytime people. This is a little fairy tale for you all. As always the idea is to LEARN A LESSON from the mistakes of your fairy tale characters. Feel me?
Here we go:
Once Upon a Time, there was a girl. She was overweight and very unhappy. She wanted to be smaller "as fast as possible!" she said. So she went to a doctor who peddled a plan (which in the interest of avoiding litigation shall NOT be detailed in full in our storybook).
The girl was to visit the doctor for a sort of "treatment," to be weighed in, and make very expensive payments. In between visits the girl was to eat very small portions of very restricted foods on a very special schedule. Some days the girl was to eat nothing but milk!
So the girl followed this plan. And she visited the doctor, and paid her payments. And ate her strange foods, and she drank her milk, and lots and lots and LOTS of diet soda to compensate for the food she could not eat.
And the girl lost weight! The doctor promised 15 pounds a month, or more, if you followed his spell.
And some months the scale said "Congratulations! 10 pounds gone!".
And some months, it didn't.
The doctor would ask "are you following the spell?" He would accuse the girl of failing. When people followed the spell, he said, the scale would follow. "I will always know when you have not been true," he said.
For the Scale knows all.
The girl began to struggle.
She was eating so little! She was following the spell! How could the scale not obey?
In any case, the girl followed the spell for many months. It was very very hard. But gradually, the girl lost 60 pounds. The girl was pleased. Her family was pleased. The girl said "I shall lose my last 40 pounds, and I shall be happy forever!" "I will use the spell!"
After some time, the girl began to consider what would happen when the spell was done. When the pounds were gone. "If the pounds come back, I can always use the spell again..." she thought uncertainly.
Then the girl got married! It was a happy day. The girl was happy. The girl's husband was happy. The girl's family was happy.
The girl and boy went on a trip! "I cannot follow the spell on this trip," said the girl. "Where will I find my special restricted food? I cannot have my treatments. And my husband will want to eat foods, at restaurants."
The doctor had said "go on your trip. Return to the spell after."
So the girl did.
But the spell worked less and less.
"One half pound," the scale said.
"Are you following the spell??" the doctor would ask. "We know by what the scale says. We need to scale to say ten pounds down, or we know you are not following the spell."
The girl was ashamed. "I must be doing something wrong," the girl thought sadly. "And it is very hard. I cannot follow the spell forever," she thought. "I am weak."
"I wish I were strong, like the others."
The others, the doctor tells of, who have used the spell to transform.
The girl did meet others who had used the spell. "The spell works," they said, "until you stop." "What happens when you stop?" the girl asked. "Most people change back," they said. "There are a few who remain transformed. But most change back."
Gradually, the girl lost faith. The spell only works if you believe.
If you leave room for nothing else.
Without the expensive payments, there were no doctor visits, no treatments, no weigh ins.
Without the treatments, and without the scale to say "10 pounds gone!" month after month, there was no will to continue. To struggle. To set life to the side.
"I have been fighting for the scale," the girl said, "and I have lost."
And so the girl changed back.
After a while, the girl began to try other ways of transforming.
Spells from books.
Spells from friends.
Spells from TV.
Spells she invented herself.
The girl would work at a new spell, and listen to the scale, so to judge the new spell.
"I worked hard these last few weeks," said the girl.
"Half a pound up," said the scale.
"I am weak!" she cried. "Only the strong transform!" And she cried, and cried.
Until one day, a voice inside her answered back.
"How can you say you are weak??" the voice boomed! "Think of the first spell. Remember the days you ate nothing? You ate nothing while others ate feasts! How can you say you are weak?"
"Remember the parties, holidays, special occasions where you held to the spell? You drank milk and ate no cake, no meal, not even a taste! HOW can you say you are weak?"
"But I failed," the girl thought. "The scale said so."
"That spell leaves no room for life," answered the voice, "only for itself."
"And the scale cannot tell you who you are."
And the girl thought on this.
What do we do when the scale stops moving?
We stop; we lose faith in our spells.
And what does the scale say, when we go back to the ways that made us what we were?
The scale says "UP!"
So the girl thought. And thought. And the girl tried again, but listened to the voice inside, more and more.
"Who am I?" asked the girl.
"and who do I want to be?"
"I can work to be the person I want to be," the girl thought, "I can work to transform. Because I am strong."
"And what if the scale says 'No pounds'?" asks the voice.
So the girl decided, "I am working to transform into so much more. I will let the scale can be one sound in the din. When the scale says, 'no,' I will work for ME instead."
Not Quite The End, Yet.
So the moral of the story is, IN CASE YOU COULD NOT GUESS, I really did this. I did the crazy woo woo new age BS starvation diet thing. I would try things, and every time the scale stalled, I would get discouraged.
Or, life would get in the way.
And that's why I'm HERE: to do something that allows for life. Birthdays, holidays, crazy weeks of working late and very little gym time and nothing but takeout. Because there will never be a time in my life when I can dedicate 18 months to diet and exercise with zero interruptions or distractions.
Whatever your plan is, you must still allow for life.
That's lesson #1.
If there is one thing I can absolutely guarantee you, it is this:
NO MATTER WHAT YOUR PLAN IS, no matter how much weight you have to lose, no matter how "good" you are, no matter how much "willpower" you have (hate that concept by the way), there will come a day when the scale says "No pounds."
The scale will say this to you A LOT. Sometimes a bunch of times in a row, other times just here and there.
But it IS GOING TO HAPPEN.
If you are not prepared for this, you are going to live my story up there, in one version or another, over and over, until you get it through your head. I know this because I LIVED IT.
If you NEED to see that scale say "Down!" every single week, or every two weeks, or whatever, by some predictable amount, in order to keep going, you are going to 1) make yourself insane, and 2) make yourself quit. And probably 3) make yourself hate yourself for being "weak" or doing everything "wrong."
What I am saying is, you had better find a voice.
What are you going to say when the scale says "nope!"? Decide. RIGHT NOW. This minute. Decide.
And decide on something else, too: What do you want out of all this?
Something **besides the number on the scale.**
When the scale is not rewarding you with new numbers, what are you going to be fighting for?
Figure it out. And hold onto it tooth and nail, because you are sure as heck going to need it.
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