Monday, December 27, 2010
Dec 27th 200#, on the nose -- 200.00
Well my friends, it seems I'm just a breath away from ONEderland!
In the photo you see, on the left, weight lost with Spark and Sparkfriends since July 2010. In the middle is the last stone (pound) before ONEderland -- my first near term goal. On the right, stones representing pounds yet to move as I set the next near term goal and the next.
As some of you well know, I've been frustrated for many weeks with the stasis on the scale. Having been hovering at this border for so long.
Yet, I'VE NOT LOST SIGHT at all of HOW HAPPY and CELEBRATIVE I am of accomplishments in life and choices and results so far. IT'S ALLLL GOOOD. Absolutely!
So hip hip (now with more bones) HOORAY for me! And for Us! And for WE.
We're on our ways. And it's the road and the present moment that life is made of.
I'm grateful for the road, and the journey, and my companions.
Lest I mislead with this love tangent
I'm going to be SO DELIGHTED when
THIS STONE IS GONNA MOVE!!! And soon ;-) !
btw: I upped my calories this past week. And I think that THIS may be a good thing -- perhaps the difference? It may be that my daily calories were too low. That may or may not be the reason for so many weeks stuck or setpointed and plateau'd. We'll see. For now, I plan to sticck to this new "calorie cycling" week plan and see where it leads.
What will my next near term goal be? (When this last stone moves I'll have an empty small cup to fill with the next visualization). I'm thinking to put 25 stones in there and have the goal be 175. But perhaps that's not NEAR enough; perhaps the 80's (189)? I'm sure open to reflections and the wisdom of YOUR experience.
In the meantime...
I celebrate TODAY. And MYSELF. And YOU.
2011 is already and is going to be
Im going to leave this with the only before and after I have on file so far:
Next time you see these feet, they'll be standing on the scale celebrating ONEderland!
Monday, December 20, 2010
From "RealityBlurred" website:
How does one lose weight like the contestants on The Biggest Loser, who lose it via strict diet and intense exercise alone?
The show’s diet allows “Four servings daily of fruits and vegetables,” “Three servings daily of protein,” and “Two servings daily of whole grains,” and “Up to 200 calories daily in extras, such as fats, oils, spreads, sugar-free desserts, reduced-calorie jams and syrups, sauces, olives and nuts,” according to the Los Angeles Times, which used the book as its source.
However, in total, dieters are only supposed to consume seven times their weight in calories. Thus, the paper says, “if you weigh 200 pounds, ideally you need to restrict your calorie consumption to 1,400. To those familiar with counting calories, this is a pretty severe diet.”
A UCLA dietitian says “the calorie recommendations are somewhat low. I would be concerned for someone on an unsupervised diet (of so few calories). It’s hard to get your nutritional needs met on calories that low.”
As to exercise, “The cardio workout starts with 20 to 30 minutes of walking, three days a week, and progresses to two days of steady cardio for 60 minutes and three days of interval cardio, which involves alternating between high- and low-intensity cardio exercise.” And then there’s “circuit training,” which “includes push-ups, squats, shoulder presses, biceps curls, walking lunges (five minutes), standard lunges, chair dips and abdominal crunches (seven minutes).”
AND ANOTHER SYNOPSIS --
"Science Behind 'The Biggest Loser'"
The Biggest Loser Diet
* modified, low carbohydrate diet 45% of calories from carbohydrates (mostly fruits, vegetables and some whole grains), 30% of calories from protein, and 25% of calories from healthy fats or oils (seeds, nuts, avocado, olive oil)
* no “white stuff”
* whole foods, elemental ingredients
* 4-3-2-1: daily 4 cups minimum of fruits and vegetables, 3 servings of healthy proteins (e.g. fish, skinless chicken breast, 93% lean ground turkey), 2 servings of whole grains, and 1 serving of healthy fat.
* Aim for everyone to have 1 serving of fish daily.
* There is room for 1 optional treat per day.
* Cereals must have minimum 5 grams of fiber per serving and less than 5 grams of sugar per serving. This limits the cereals to certain oatmeals, bran cereals, or other high fiber cereals on the market.
* Goal of 7 calories per pound of body weight for daily caloric intake. This is recalculated after significant weight loss.
Participants are provided with calorie counting resources and a food and exercise diary which they must maintain daily. This helps to raise awareness of past behaviors and develops an understanding for calorie balance through diet and exercise.
Their diets are analyzed daily by the show’s registered dietitian / nutritionist. The nutritionist reported a 70% adherence to the diet. The nutritionist also reported as a result of the diet contestents experience decreased risk for diabetes because the measure that is used to diagnose diabetes decreases from “at risk” to a healthy range.
Biggest Loser Exercise
* Goal is 7 hours per week of exercise
* Incorporate weight training, coaching, teamwork, and competition
Typical Week at the Ranch
* Before getting started, participants undergo extensive medical tests, including a physical, stress test, DEXA (to measure accurately percent body fat and lean mass), and “Bod Pod” (to measure resting metabolic rate)
* Participants also undergo psychological evaluation and the support network at home is briefed on the program so they know what to expect when the person returns home.
* All participants get a full nutrition consult, including a week of food journals review. They discuss any GI symptoms they are having. They discuss eating schedules and cooking and shopping strategies.
In 3 seasons, they found the contestants shared many characteristics, including:
* no idea of the number of calories they need or what they actually consume
* most skip breakfast and snacks and let a long time go between meals
* most consume very little fruits and vegetables
* most are not getting enough protein, and what they do get is high in saturated fat
* most get very little whole grains
* most have too much “white stuff” (sugar, refined flour)
* little planning of meals, mostly on-the-go eating and dining out
* most are meeting their daily caloric needs through beverages alone (e.g. caloric sodas, juices and fruit punch)
* many consume very little water
* nearly all reported limited to no exercise
* nearly all prioritize everything and everyone else in their life ahead of their own health
I found the common denominators particularly insightful. It is easy to see why they are struggling with their weight when you look at behaviors they have in common. The goal of the Biggest Loser is to restructure that lifestyle and get them on the path to better health and wellness.
Sunday, December 12, 2010
Okay... I'm stumped. I lost weight when I was very ill. Of course, I was barely eating anything.
Before that, I stuck to 1300-1600 a day and lost very slowly. This past week I averaged 1650 a day and gained weight. My activity level has been light/moderate all along. And I'm stepping it up.
I've done the calculators, which would suggest that at my "bmr" I should be eating more like 2000 calories a day. Can that possibly BE?????? I mean, with the 45 minutes 3-4x week of exercise?
I have a LOT of enthusiasm, energy and spark to spare.
AND I NEED A PLAN I CAN BELIEVE IN.
Sunday, December 12, 2010
First REAL snow day -- the one with enough density and whiteness to manufacture memories of all previous winters. Yesterday the warnings of snow and the dropping temperatures had me leading Joe to a cozy fireplace bar/restaurant for Irish Coffees... the best i could do to fulfill my hankering to hang out at "the ski lodge".
I shouldn't be drinking Irish Coffees. I wrote the calories down dutifully in SP. Still...
Just yesterday I read a great blog about goals and had to shoot back a comment in gratitude. I, too, historically resist setting goals because I have experienced some ricochet backlash for doing so in the past. The way SWEETNEENI expressed it was so much better. I was so motivated by her remarks that I declared back that I WANT TO GET TO ONEderland by Jan 1, 2011. I said it. There.
I haven't been on the scale in over a week. I was letting time go by hoping the next time on the scale to show a big number going down. I got on the scale this morning... and ... was UP in weight!??? OMG!! wft! Wrong direction. How so? (humminahummina sassenfrassen-rassenfrassen). Rather than being a pound away it seems I've lost ground instead of pounds.
I can't afford to feel betrayed or gaslighted. So... I have to say to myself: "Self, perhaps what you thought was faithful recording of food and water in SP has somehow been adrift? Get a Grip! A kind loving thoughtful grip, but a grip nonetheless."
Perhaps my portion control eyeballing has ebbed out and away from true measure?
Perhaps i've been dribbing and drabbing a bite of this here a hershey's kiss there... ?
Honestly, there have been extra bites, but I wrote them down and was still within 'my range'
So, friends, I'm determined rather than pissed, and I'm making this declaration to YOU ALL (instead of being embarrassed, which I also feel) and TO MY SELF
I'm DIGGING in. And Digging out. (pun/analogy intended)
No more lighteners in the coffee.
Will measure my own salad dressing instead of mixing bottle for table.
Will use measuring cups and spoons instead of eyeballing.
Will not snack on anything without measuring it first, except carrots.
Will fill up on water.
I'm headed up to the attic to treadmill for 45.
Lovely, it is, the white snow on the branches. Funny it is, neighbors rallying brushes and galoshes, in various full regalia/snowgear.
Up the down staircase was the name of a movie, i think.
Well... I'm coming DOWN *this* down stair case. No free rides or elevators.
January 1 is my goal, or, rather, is my DESTINATION.
Wished for ETA: 1/1/11
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