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BMR 1491 - Avg daily exercise burn 350/day (JUMP START-RESULTS?)

Sunday, October 23, 2011

BMR 1491 lightly active (5'4", 53yrs, 182lbs)
If I want to lose a pound a week I need a deficit of 3500/wk.
How to get there? And does this sound right or wrong to you wise Sparkfriend comrades?

*Eating 1491 daily means wt loss has to be ALL exercise
*3500/ 350 means 10 days of exercise for every pound

*OR REDUCE INTAKE TO 1200/day means
290 credit per day x 7 = 2030 wk
With additional 1500/week needed from exercise 1500/350 =
DEFICIT OF 3500/week = 1 LB

***I need a burn of 375 per session with minimum of 4 sessions per week to make 1500/wk
375 x 4 = 1500


***I need to eat LESS 1205 calories a day to make deficit of 2000/wk
***1491 minus 286 means a calorie intake of 1205/calories day

Calorie Allotment 1205/day
Breakfast 350
Lunch 330
Dinner 350
Leaves 165 for snacks

Right? Wrong? Jiggle it? Let me know if this makes sense for a JumpStart

  Member Comments About This Blog Post:

BIGMAMAT 10/26/2011 12:33AM

    I am with mama on this. I would simply die(ok, being dramatic...) on 1200 calories. seems a little low. All your calculations look right. 4 days of exercise a week seems doable. Do you know how much you burn an exercise session? What sparkpeople says and what my arm band thingy says are two different things as far as what my body burns. All I know to do is try it. Change it up and see if it works. emoticon emoticon emoticon Go Paula Go emoticon

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MAMADWARF 10/25/2011 9:50AM

    You make my brain hurt. I hate math. What does spark say your calorie range should be? 1200 sounds little lean to me. I mean I could do it on some days but not evertevertyevery day. Maybe mix it up. As for exercise, what is a sustainable amount for you?

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Fire Keepers

Tuesday, October 18, 2011

Love love love Mamadwarf's blog from today!

I want to remember what I wrote back to her today, so here it is:
Gosh! Thanks for this! YOU fired me up!!

"Am I gonna just sit and rub 2 sticks together, hoping someone comes by with a lighter?; Am I going to sit and warm my hands by someone else's fire or am I gonna build my own? "

Love these. And all too too true.
Reading of Holly and Kathkincaid and others' big spark successes has kept me believing that I can do it too. But it hasn't FIRED ME UP directly enough to build and tend my own fire.

We know how to do it, Jan. We lost a lot of weight last year with a steady tended fire. So....
Rallying Cries not commisseration here!

I have all kinds of reasons to explain the "plateau" (not a plateau because it's really been an up down up down up down) of the past months.

That means GOALS FOCUSED SPARKing -- eating right, eating less, moving more, and moving EVEN MORE because this lighter body can do more.

"Changing it up" at this new starting point may mean output at a higher level than I've been willing to manage.

Well... Are we ready and willing to STEP UP NOW

I tried on some old clothes yesterday. They fit. I celebrated and at the same time was taken aback.

Letting go of old familiar tunes.

Are you with me?
I'm with you!

Let's not shy away from OUTPUT AT A HIGHER LEVEL

Yesterday, talking to my friend Mark (i wish I had had a dictaphone so i could transcribe it in full), I discussed what I thought this season's yoyoing has been about:

I've been celebrating how far I've come with Spark so far. I've been through varied evolutions with the positive feedback from friends and family, from the closet and from the mirror. AND... AT THE SAME TIME... 100% focus on my Spark Goals has not been authorized by me because there are gaps in my focus on other life needs. Last year, the full throttle focus on Spark made inattention to financial and work and other issues "okay" with me. These past many months I've not been able to get those things out of my mind. Hmmm...

I've been in one or another WEIGHT NARRATIVE for most all of my life. It obfuscated college. It obfuscated childhood. It obfuscated or overran what romantic and creative endeavors I've entertained and enriched. It's been the loudest voice in the room, for all of my days and nights.

Is part of what I'm experiencing... a desire to put weight in perspective. To "normalize"? Am I doing this prematurely?

The sudden concern with WHAT TO WEAR (suddenly including not only what fits, but now what fits including more....) has opened a can of worms.


And the run/walking plus strength-training is NO LONGER ENOUGH to lose weight.

* I have to cut calories and/or increase exercise.
* I have to put this first in my priorities ... AND
* I have to simultaneously whittle down a goals/rewards list for other topics

Letting the other topics be an amorphic undescribed Mass and Monster of feared what-ifs... THIS is what may be shutting down the progress, too.


Tend the fire.
Celebrate the fire.
Fan the fire.
Keep the fire.


  Member Comments About This Blog Post:

MAMADWARF 10/25/2011 9:54AM

    I love your response and i love that you are fired up! It is gonna take us through!

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BIGMAMAT 10/21/2011 9:06AM

    Are you with me? I'm with you! Wohoooo! Here we go friend!

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GOGOMAMA 10/19/2011 2:19PM

    Thanks for fanning my fire! I have been with you these past months and I am ready to take it up a notch and start getting this stubborn weight off. I'm crossing into Onederland kickin' and screamin' if I have to! :) We are gonna do what our bodies need to keep going Onward and Downward! emoticon

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HOLLYS_NEW_LIFE 10/18/2011 12:57PM

    I just wrote this on Jan's blog... I get fired up when people WANT to get fired up. I think we feed off of each other's energy. Remember when you started this journey? It WAS all sunshine and roses, losing week after week. It was all so new and exciting. THAT's what fires me up. Want to get back to basics? Get your head back in the game! That's what I had to do. That's how I lost 4.5lbs this week. Got my head back in it! You can SOOO do this!!!... It's SO true, we have to remember the beginning of our journey, the SPARK we all had to do this in the first place!

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SLFRISBEY 10/18/2011 11:35AM

    Time to find my fire. Life has been rather numb recently. Nothing has gotten me going. And I mean NOTHING! Let's step it up and start something great. Maybe easier said than done but with the support we get here, anything is possible.

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Twenty Tips Learned Along the Way

Wednesday, October 12, 2011

I clipped this list from MICHCLEARY's Blog of August 30, 2011. I liked it so much that I printed it. Now I want to put it somewhere where I can find it again, and I think some of you may really like it too. So here it is:

TOP TWENTY TIPS learned along the way (from MICHCLEARY)

1. If your diet is poor your progress will be slow. Eat healthy.

2. Canít is a state of mind that I wonít entertainÖ and neither should you.

3. You get out of it what you put into it Ė donít do it halfway.

4. The two words that I say have impacted my journey the most Ė honesty and ownership. Stop blaming others and be honest about what you are eating and whether or not you are working out.

5. Youíre going to have ups and downs during your journey and that is not a license to quit, whine, or complain.

6. There is no license to quit.

7. Donít tie your success to any one person. If your friends or family quit Ė you keep going.

8. Donít be afraid to go against the grain and bring your own food to an event.

9. Overcome setbacks- we all have them because no oneís journey is perfect. Focusing on the setback doesnít help you progress.

10. Negativity isnít an asset, and will slow your progress. Let that go.

11. Being embarrassed about your size or lack of knowledge at the gym is a waste of time. You have just as much right to be at the gym as thin people and you have a great opportunity to learn.

12. Whining wastes oxygen. Trust me I know Ė Iíve wasted plenty.

13. Make it fun Ė when my trainer scheduled me for an appointment one week before Christmas, I wore Grinch pajamas to my training .

14. Shortcuts only put you farther behind. There are no short cuts on a journey worth taking.

15. Spot reduction doesnít exist in our space time continuum.

16. Failure is simply the opportunity to begin again, this time more intelligently. (Henry Ford)

17. Saying I donít have time is the same thing as saying I donít want to.

18. Change is a good thing Ė vary your routine on a regular basis.

19. Incorporate flexibility into your thinking and lose the all or nothing mentality.

20. If you fall off the wagon, get on the horse Ė quickly and ride for help!

  Member Comments About This Blog Post:

DONNACFIT 11/8/2011 9:45AM

    Great points!! Love it..just what I needed to re-ignite my spark!! Thanks emoticon

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MOMMA_BEAR_69 10/19/2011 10:09AM

    Great thoughts!!! Thank you for sharing them with us!!

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GOGOMAMA 10/18/2011 9:42AM

    These are awesome thoughts! You have really inspired me today P!!! I have been focused too negatively lately and I commit to being more positive and stop complaining/blaming!! Onward and downward!!

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BIGMAMAT 10/14/2011 10:23PM

    Whining wastes oxygen. Trust me I know Ė Iíve wasted plenty.

Hahaha. I laugh. My favorite. lol. emoticon

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FITMARY 10/13/2011 4:11AM

    Good thoughts!

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NEWNAC304 10/12/2011 5:35PM

    These are great! Thanks for sharing.

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home safe

Monday, October 10, 2011

whew. home! i loved my trip to babysit my niece. it was an honor and a joy to provide safe consistent daily life for her while her mom traveled for a professional conference.

living on their schedule. living in their kitchen. passing a pantry full of nuts and dried fruit and "gorp" and drawers full of crackers and cookies and candies - the healthy kind, even ..... well... THAT was really a challenge; THAT was tough... That broke me down over the time there.

I ate in ways and at times and undeclared qr uantities
I ate and did not record what I ate -- WiFi was down and I didn't Spark daily as has become my lifeline.

And NOW i'm home. Hooray. But my good habits are not entirely kicked in yet. I grazed today too much. I made healthy choices, but the RHYTHM was off (more like the trip), and the RHYTHM of tracking was off (i plan to catch up to the day as soon as I'm done with this blog).

For better or worse, but in my opinion for the better -- my relationship to SPARK tools and friends is now ESSENTIAL to my balance and well-being. That's a good thing. Because we are all still here! wink wink

I'm scared to get on the scale.
I promise to record the number I see, to move the stones in which ever direction needed, and LIVE HONESTLY ONWARD AND FORWARD determinedly DOWNWARD

so help me, Me.

Coming Clean. Yes.
It's a life-long process.
It's not a diet; it's life.

p.s. wish me luck with this latest curveball from the perimenopausal hormone squads. it'll be what it'll be. I'm showing up for it. One day at a time.

Footnote for Future: Making the Best of things is an interesting idiom, it often colloquially speaks to a kind of getting-through, a kind of coping perhaps. However... What I'm interested in at this point in my life is TRULY MAKING THE BEST -- AND I'M LOOKING TO FIND WHAT THAT IS NOW.

  Member Comments About This Blog Post:

GOGOMAMA 10/18/2011 9:39AM

    I appreciate your striving to get back into the rhythm of spark!! I applaud you and know you will do it! You inspire me and my lack of consistency. I will get there too! Hugs and blessings!

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BIGMAMAT 10/14/2011 10:25PM

    missed you while you were gone my friend. glad your back. emoticon

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MOMMA_BEAR_69 10/12/2011 4:57PM

    Welcome home and getting back into your health habits!! Bless you for helping out your sister and having a great time with your niece.

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KT-NICHOLS-13 10/11/2011 3:10PM

    Glad you are home and that you enjoyed your time away. Those healthful habits will return and the number you see on the scale will be but temporary. As you know, it's all about living and learning on this journey to wellness.

Comment edited on: 10/11/2011 3:10:29 PM

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SLFRISBEY 10/11/2011 9:12AM

    Glad you're home safe and sound. Looking forthe best in life is an interesting concept at this point. I am also trying to do that and figure out what I want in life. It's strange, really. We should do dinner soon or some other fun sort of activity :) Hubs has school tonight and a bachleor party all weekend so it only seems fair that I get to have some fun too, hehe!

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pumpkin - head

Sunday, September 25, 2011

Hi me. Don't you just love all the white pumpkins showing up in all the home mags this month? Fall is just beginning. I bought one. A tiny one. Love it.

I feel like a pumpkin. No, not a bumpkin. A pumpkin. Happy. Round. About to become something = a pie, a coach, a jackolantern.

nahh... i'm making no sense at all.
(I hope no one's reading this. I just need want to spew some speech... and find out why I've eaten 1250 calories and it's only 4:21pm)

Yeah. That's the point. I've eaten 1250 calories and it's 4:21 pm. The overage has been "SNACKS". And I've been... 'snackin' irregularly and unsparkily for days now.

Under wraps. But not on track.
Tracked. But not in the hp hip hooray kind of way.

SPARKING WELL is it's own reward!

But , I mean AND -- well... I DID go to gym (shorter and less intense than usual, but done) and I DID - just now - go up to the attic and put in another 20.

So kudos to me.

Whatever is going on these days. Don't look for pattern.
Take tonight slow and easy. Maybe eat steamed vegetables for dinner.

Tomorrow -- Be busy, work out, drink your water.... Get ready for trip to GA.

184 today
145 goal weight

That means: 40 lbs to lose honey pie. YOU CAN DO IT!! Another 1-2 years. Whatever it takes.

It's LIFE.
Embrace it!

  Member Comments About This Blog Post:

GOGOMAMA 10/5/2011 11:13AM

    I love your free flowing style of writing, as I always do!! It seems to allow for deeper thought and understanding!! You are wonderful friend!! I hope you are enjoying your trip!

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BIGMAMAT 10/1/2011 10:19AM

    I love your attitude and I love you my beautiful sparkfriend! However long it takes, we'll do it. emoticon

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PHEFEY 9/26/2011 9:15AM

    Love the randomness! Hope your weekend ended and new week began on a good note!

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SWEETNEENI 9/26/2011 8:59AM

    emoticon emoticon

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PANBOOKS 9/25/2011 10:12PM

    I love the way you write and I love reading your blogs! You can do it honey pie! I know you can!

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BARBARASDIET 9/25/2011 5:30PM

    Step one--recognizing what you do that interferes with your goal. You are on your way, slow but sure.

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