Fine-tuning Calories on Maintenance

Monday, August 24, 2009

I was recently asked if I had any tips or advice for another buddy entering maintenance. She has pretty well been maintaining for a month but this really is a day to day program. (Weekly for those who prefer it that way.)

Quite a few entering maintenance still have a bit of weight loss, the average seeming to be up to 2 lbs in a month. (Not going to be my problem I fear.)

From my own experience, and reading a lot of Dean Anderson's blogs and articles, when I increased my protein I found my weight would become stable. When I reduced my protein again and added more fruits and vegetables, my weight started dropping again.

Dean Anderson has suggested making 30% of your calories Protein calories when trying to maintain your weight and from my little experience this seems to be true for weight maintenance.

Personally, I am also checking my Calorie Deficit on a daily basis and for myself I had discovered that if I have a Calorie Deficit over 300 I will lose weight. Under 200 and I will gain weight. So this is just another tool you can use by tracking your Calorie Deficit daily to determine the correct number of calories.

The good news is, if my Calorie Deficit is too low, it gets me off my butt and doing some Cardio!

I hope this helps.

Hugs,
Linda

  

  Member Comments About This Blog Post:

MARTY19 8/24/2009 6:04PM

Someday I will get to maintainance but no soon I fear. However, I love reading your blogs because when I do arrive, I will be knocking on your door. You have the whole thing licked. Marty Report Inappropriate Comment

ONEREALLYBIGDOG 8/24/2009 4:00PM

Linda, You're a smart cookie. I'm glad to have you here at SP. You are an amazing wealth of information. Keep up all your great efforts. I saw your 8.5 miles. I did an extra 1 mile the other day and have had shin splints for two days. LOL If I had to stay up with you, I'd be in the car following, LOL Have a super day Stay SParked Tony Report Inappropriate Comment

IVMAR1 8/24/2009 3:15PM

Even though I'm not at maintenance just yet, I appreciate this info and I'm pretty sure it will come up handy. Thanks for sharing. Way to Go! Ivmaris Report Inappropriate Comment

MSLZZY 8/24/2009 2:51PM

I just discovered the Calorie Deficit last week! Wow, that sure helps me when I am trying to figure out what I have to change on my nutrition. All your info today was an added bonus. Increase protein and maintain or decrease protein and lose. Didn't know that! Thanks! Report Inappropriate Comment

KEELINOVER 8/24/2009 2:42PM

Wow! You are a well-oiled machine! I am so proud of you for knowing your body so well. You are an inspiration to us all! Keelin Report Inappropriate Comment

Focus on your goals.

Sunday, August 23, 2009

Today's blog idea came from the Healthy Reflections spark-email today.

Are you able to focus on your goals?

Calm your mind. Quiet all of the distractions surrounding you. Concentrate on the one task at hand. Often a naysayer can cloud our minds and break our focus. What in your life distracts you? In the moment of need, silence your brain and allow yourself to stay focused. Save your worries about tomorrow and guilt over yesterday's failures for another time. Maybe you need to meditate, pray, or simply spend a few moments quietly gathering yourself before tackling the project at hand. Now is the time for just one thing--reaching your goal. Today, focus your energy, clear your head, and achieve!

****** my comments below this line********above is taken from spark-email

I believe I have been able to focus on my goals and am achieving them in spite of the "health distractions" of Pop & Ray. I am still taking care of them, but I am also focusing on my needs, I am reaching my goal weight - one pound at a time.

I wish you all days without distractions so you can focus on your needs and goals.

  

  Member Comments About This Blog Post:

LOSINIT52 8/24/2009 2:19PM

Why yes it does help. Thank you. I've a long way to go till maintenance by I get the picture. Report Inappropriate Comment

ONMYWAYTOGOAL 8/24/2009 11:56AM

Great advice! We all need to take time to be the best we can be so that we can be there for our loved ones! Report Inappropriate Comment

JERSEYGIRL24 8/24/2009 9:20AM

Sounds like you have found the right balance. Focusing on your own goals and taking care of others does not have to be mutually exclusive. You are so close. I know you'll get there. Report Inappropriate Comment

MONGO2TEN 8/23/2009 8:44PM

Good post! I have to be really diligent about my exercise time - I sometimes feel like I'm being selfish. But if I don't make it happen, it won't. Report Inappropriate Comment

SAVINGHANNAH 8/23/2009 6:55PM

Great advice/ blog for us all!! Report Inappropriate Comment

JUST-AMY 8/23/2009 3:40PM

What a timely reminded I found here today! Thank you very much. Seems like a lot of things pull at me to take their place ahead of me getting to the gym....even getting time to be quiet and do the mental visioning that I need in order to make this journey happen. I'm glad you wrote this today. Well spoken, indeed. Report Inappropriate Comment

ONEREALLYBIGDOG 8/23/2009 3:39PM

Super advise Thanks! Report Inappropriate Comment

FINDINGREALME 8/23/2009 2:58PM

Excellent blog! I think sometimes we develop a habit where we let life get in the way of us reaching our goals. If not a habit exactly...a learned response. I know I let life get in my way for a few weeks and looking back I could have kept at it but I "chose" to let it stop me. It's wonderful that you are taking care of your Dad and DH while still taking care of yourself...you rock!! Beth Report Inappropriate Comment

MARTY19 8/23/2009 2:01PM

You are so right. Sometimes we just need to focus on ourselves and take time to reflect on the journey. Sometimes we need to stop, and regroup and maybe even turn around when we aren't going in the right direction. I know how focused and committed you are about reaching your goals. Marty Report Inappropriate Comment

How to Determine Body Frame Size

Sunday, August 16, 2009

How to Determine Body Frame Size
by eHow.com
www.ehow.com/how_2346297_determine-b
ody-frame-size.html

Step 1 Wrap your thumb and longest finger on one hand around your other wrist. Be sure to wrap around the smallest part of the wrist.
Step 2 Compare this measurement to the following test. If your thumb and finger overlap, then you are small-framed. If they touch, then you are medium framed. If they have a gap, then you are large framed. This is the first body frame size test.

Step 3 Use body frame size test two: measure the smallest part of your wrist, using a tape measure. You might be able to do this on your own, or you might need help.
Step 4 Compare this measurement to the following chart for women: if your height is under 5 feet 2 inches, then a small body size will have a wrist measurement of less than 5.5 inches; a medium body size will have a wrist measurement between 5.5 and 5.75 inches; a large body size will have a wrist measurement over 5.75 inches. For women whose height is 5 feet 2 inches to 5 feet 5 inches, then a small body frame will have a wrist measurement of less than 6 inches; a medium body size will have a wrist measurement between 6 and 6.25 inches; a large body size will have a wrist measurement over 6.25 inches.For women whose height is over 5 feet 5 inches, then a small body frame will have a wrist size of less than 6.25 inches; a medium body frame will have a wrist size between 6.25 and 6.5 inches; a large body frame will have a wrist measurement over 6.5 inches.
Step 5 Compare this wrist measurement to the following chart for men: if your height is over 5 feet 5 inches, a small framed body will have a wrist size between 5.5 and 6.5 inches. A medium body frame will have a wrist measurement between 6.5 to 7.5 inches. A large body frame will have a wrist measurement over 7.5 inches.
Step 6 Compare the body frame chart for ideal body weight for medium frame women: 100 pounds for the first 5 feet of height, but 5 pounds for each additional inch. Add 10 percent for a large frame and subtract 10 percent for a small frame. So, for example, a medium framed woman who is 5 feet 6 inches would have an ideal body weight of 130 pounds, while a large framed woman the same height would have an ideal body weight of 143 pounds and a small framed woman the same height would have an ideal weight of 117 pounds
Step 7 Compare the body frame chart for ideal body weight for medium frame men: 106 pounds of body weight for the first 5 feet of height, 6 pounds for each additional inch. Add 10 percent for a large frame and subtract 10 percent for a small frame. So, for example, a medium framed man who is 6 feet tall would have an ideal body weight of 178 pounds, while a large framed man the same height would have an ideal body weight of 196 pounds and a small framed man the same height would have an ideal weight of 160 pounds.

The first method is not always the same on me - sometimes my fingers meet, sometimes they won't. But my wrist size is consistently 6" making me a Large Frame.

Using the calculation in Step 6 and being 5'1.5", 100 + 7.5 = 107.5 + 10% = 118.25

This plus the information at
www.caloriesperhour.com/tutorial_ide
al.php is how I came up with my goal weight of 117 lbs.

**edit: 8/17/09
Don't obsess over a number. Your frame size is just a tool to help determine a range of your proper weight.

If you're feeling great at 150, stay there. If 145 sounds like it is doable, try for it.

As you get closer to goal weight, go slowly to allow your body to adjust.

It took me "forever" to be able to stay at 120. My body kept going into panic and causing me hunger pangs. So I ate. Always listen to your body. It took me 3 tries before my body accepted 120.

For me it is good to have a goal to try for. But I am happy where I am and learning how to adjust my regular calorie range according to my exercise.

One day at a time will see you to your goals.

Hugs, thanks for reading my blog,
Linda

**Oct 17, 2009 - I am now maintaining 120-122 lbs and am very happy here!

  

  Member Comments About This Blog Post:

GINGERMACC 3/16/2011 5:34PM

Thank you for posting this information. I am 5'5" and a small frame. I am well within my healthy weight range and know that it won't hurt to be closer to the low end of that weight range. Thanks! Report Inappropriate Comment

DAWNFIRE72 10/17/2009 4:44PM

According to this if I did the math correctly I should weight 103-104 lbs?? I don't think I've weighed that little since I was about 12 or 13. I am 5'3" (115 lbs) small frame (fingers overlap slightly and wrist measures at 5.75 inches) so 115-11.5= 103.5. I was about 110 when I got married 17 years ago and I thought I looked pretty good then. Don't think I will shot for the 103-104 range but I think that maybe 115-120 would be better. Report Inappropriate Comment

MISSPJ 8/23/2009 9:40PM

If I calculated right, then I should weigh 184lbs, my wrist is 7.5 inches and I am 5'9", well I always said I wanted to get between 160 and 180 so I guess that is the weight to shoot for. Thanks for the info paula Report Inappropriate Comment

CALLISTOPHELIE 8/19/2009 10:49AM

wow! this means I need to lose much more! I'm almost 5ft 5in, my wrist is 5.9 inches, my fingers overlap, which means I'm a small frame and my ideal weight should be 112lbs. HEEEELP! I can't remember ever weighing that little. LOL. Comment edited on: 8/19/2009 10:51:19 AM Report Inappropriate Comment

MIKIIO 8/19/2009 4:48AM

Thanks for the tips! Report Inappropriate Comment

SUNNY1432 8/17/2009 9:38PM

This was an awesome blog, full of things I haven't every put together. Thanks for the info!! Report Inappropriate Comment

MSLZZY 8/17/2009 5:30PM

Such a wealth of information! Thanks for sharing! Report Inappropriate Comment

IAMLOVINGIT 8/17/2009 3:25PM

Thank You so much for the info. On your P.S. You are so right one day at a time. and listen to your body. We know this is doable. We just have to keep trying. Report Inappropriate Comment

IVMAR1 8/17/2009 3:07PM

Thanks a lot for sharing this info! It is great! Ivmaris Report Inappropriate Comment

NEW_CHAPTER 8/17/2009 10:33AM

Thanks Linda, When I was very heavy, I kidded myself that I was large framed. Now I know better -and your three-way calculations have confirmed that I am somewhere between small and medium. Thanks - great blog! Report Inappropriate Comment

ELIZ181 8/17/2009 7:59AM

Thanks for sharing this. I'm glad that you included different ways to come up with your frame size. I know that I have a small frame but that I actually look and feel better at the scale for a medium frame for my height. As you said it is where you feel you look best and feel best at is what we should strive for. I would never want to get to that "ideal" weight again. Report Inappropriate Comment

LIVNFITNHAPPY 8/17/2009 7:28AM

Thanks for the info Linda! You always find the best stuff! This was enlightening for me. I have very small wrists but always assumed that I had a medium frame. I have a big ribcage for my size. Anyway, it is good to have another measure that says I am currently at an appropriate weight for my frame. I feel great! Report Inappropriate Comment

MSCANDICE25 8/17/2009 6:45AM

thanks for the info!!! Report Inappropriate Comment

MONGO2TEN 8/17/2009 4:52AM

Thanks for the article. It was good. I'm small framed and right now at 110 and 5' tall. I'm happy with that. Looks like I could weigh less, but I've no desire to lose anymore weight! ~Nancy Report Inappropriate Comment

DEBIPOGUE 8/16/2009 11:42PM

Great information Linda. I'll use this in the morning to check out my frame....instead of waiting till I can actually see one!!! LOL You are ALWAYS so informative...again thanks!! Blessings, Debi Report Inappropriate Comment

DIGOOD 8/16/2009 10:46PM

Awesome article! Report Inappropriate Comment

WATERMELLEN 8/16/2009 8:54PM

Actually, having looked at this again, with a small frame I should be subtracting 10% from 145 which would mean more like 131! Yikes!! I think that would be pretty lean -- and also pretty much impossible to maintain. Food for thought, though -- and food for thought has way less calories than the other kind!! Report Inappropriate Comment

WATERMELLEN 8/16/2009 8:50PM

Fascinating stuff -- you know from some of the message boards that I'm really interested in this issue of "how much should I weigh" -- So according to these tests (and DESPITE my size 10 feet which I thought for sure meant "large frame" ) I do have long long fingers and a wrist less than 6.25" so I'm a small frame meaning at 5'9" I should weigh 145 pounds: not the 155 generated by SP on initial sign-in OR the 158-160 of the other tool I'd used. I'm thinking that 145 would probably feel pretty good -- or maybe a maintenance range of 145-150. It would be psychologically satisfying to try and get that middle number to a 4 instead of a 5! If you could cut and past your blog to a message board, I'd really like to save it -- will bookmark the site in any case! Thanks very much! Report Inappropriate Comment

ONEREALLYBIGDOG 8/16/2009 8:16PM

Linda, Thanks for the info, I nearly choked myself. I took my right hand and placed it around my neck and tried as best I could to get my thumb and finger to touch, with persistance, I finally did it. LMAO The second test was even better. I thought that I read that I was to measure the slimmest part of my WAIST and the number was to be over 7, LOL, MINE WAS Of course, I'm ROTFLMAO NOW. When you take inconsideration my silly attitude, and goofing around, this really was an educational / informative blog. Thanks for sharing Have a great week I know, you want to re-test YOUR grasp around my NECK too. LOL TTFN Report Inappropriate Comment

MARIAHGEM 8/16/2009 7:45PM

This is perfect! Thank you for posting this! It told me what I always assumed! Both body type tests said I was a small frame! (My fingers overlap, and as I am over 5'7' and have 6' wrists) And when I do the math in part 6, I am "supposed" to be 135 lbs! I used to be 135 for years, and even though I looked good, the number 135 always sounded like too much! (Although now I'm 175, which is WAY too much) but people forget to take into account height! I'm tall, so I shouldn't worry so much about the number, I should think about how I look and feel! Report Inappropriate Comment

PALESEPT 8/16/2009 4:00PM

Hi Linda! I had been wondering about this! Apparently I have a small frame??? I had always assumed that I had a medium frame. Thank you for this blog! Report Inappropriate Comment

MARTY19 8/16/2009 3:40PM

I am either a small frame or medium fame depending on the doctor. But for 5'2.5" even weight watchers says that that weight is too low. They say about 130 pounds. I guess I'm not worried. I'm happy so that is what counts. LOL Marty Report Inappropriate Comment

Blog Prompt: How do I deal with setbacks?

Tuesday, August 11, 2009

By trying to ignore them.

My weight bounces around - right now I am dealing with a very very old "Set Point" and my body and brain are dealing with it the only way they know how. Resistance.

But "resistance is futile" (sorry, I am a trekkie after all!) and I will persevere!

Today is a new low weight for me if only by .2 lbs. When I finally break 120 I will be in 7th Heaven!!

Instead of dealing with a setback, I am just dealing with a set-point.


**Aug 13, 2009: A day that will live in infamy! I broke 120 today for the very first time!

  

  Member Comments About This Blog Post:

MIKIIO 8/19/2009 4:52AM

"Strength is irrelevant. Resistance is futile. We wish to improve ourselves" Congratulations on being below 120! Report Inappropriate Comment

IVMAR1 8/17/2009 3:11PM

Great blog! Congratulations on your weight loss, which is fantastic. You must have worked hard, so I congratulate you again and again. You must be very, very proud of your fenomenal accomplishement. Ivmaris Report Inappropriate Comment

WATERMELLEN 8/12/2009 8:48PM

Wow: you offered some encouragement on my blog so I had to check you out -- and your progress is totally amazing! Love the "set point" "set back" asociation which I will remember . . . and of course "resistance is futile"!! Thank you! Report Inappropriate Comment

MSLZZY 8/11/2009 8:45PM

You are awesome! Report Inappropriate Comment

GINILEE4 8/11/2009 2:34PM

Darlin' you just do whatever it takes for you to be happy! .2, I'll take it!!! Yes me!! That's right the big one over here. Every loss counts, as long as it's not your spirit. Gini Comment edited on: 8/11/2009 2:35:17 PM Report Inappropriate Comment

LIVNFITNHAPPY 8/11/2009 12:20PM

First of all, I do what you do and look at it as a "set-point" rather than a "match-point"! Then I reexamine what I have been doing to see if there are any flaws in my program. If there are, I learn from them and readjust. If I can find nothing that needs improving, (AND THIS IS IMPORTANT) I find another way to MEASURE SUCCESS and CONGRATULATE myself for my progress. That keeps me pumped up and moving forward in a positive way. At one point in my journey I was measuring success 1/4" at a time as my waistline was shrinking even though the scale did not tell that story. CONGRATULATIONS, LINDA on your .2 lb. weight release. As you would say, "It's gone forever. Released back into the wild!" Janet Comment edited on: 8/11/2009 12:21:31 PM Report Inappropriate Comment

ONEREALLYBIGDOG 8/11/2009 9:47AM

I'm not really a Gambling Man, but I'll put all my eggs in one basket betting that you will succeed! You are persistent and determined, just look how far you have traveled. You can do it!! GO LINDA! Report Inappropriate Comment

MARTY19 8/11/2009 8:40AM

Pretty soon a strong wind will blow you away. How low will you go? I really wish I had you determined mind-set but I am OK with mine. Marty Report Inappropriate Comment

ONMYWAYTOGOAL 8/11/2009 8:06AM

You'll get to your goal Linda. You're determined and dedicated. Report Inappropriate Comment

MAHITCHEN 8/11/2009 7:04AM

If things don't work out how i want, i go for a nice walk down by the ocean, and count my blessings. Then i go home, check what i've been eating, check the sodium intake and start all over again. Just go at your own pace. Report Inappropriate Comment

I have Cellulite too but I earned my jiggle!

Saturday, August 08, 2009

Today's blog idea comes from Coach_Nicole's Blog, "Confession: I Have Cellulite and I Won't Be Ashamed Anymore!

My response/comment?

I'm proud of my jiggle! Last year my skin was full of fat! I have earned every inch of my jiggle!!

I'm coming out of the "cellulite" closet!

**edit: I don't "like" my jiggle - but I am not ashamed of it. Maybe a bit embarrassed at times but it too is a part of me and I embrace the bad with the good.

Have an awesome day y'all!!

@ONEREALLYBIGDOG - actually it was me stealing from Spark, but I prefer to call it borrowing since I did give them the credit. I love the Duct-tape idea! I never thought of that, "if it moves - Duct It"

  

  Member Comments About This Blog Post:

ONMYWAYTOGOAL 8/10/2009 8:14AM

You're awesome Linda! Report Inappropriate Comment

SOPHIADARE 8/9/2009 3:08PM

Congratulations on the progress, Linda! The skin won't shrink until the body doesn't need it. I can't say I prefer today's droopines on my own body to the firmness of my twenties, but I can say that I prefer to have the jiggle of having lost weight to the tight skin of a new gain, or even the smaller jiggle of a regain. Our health is the thing, and every signal of improvement along the way is something to be proud of. Congratulations on your jiggles! They're a necessary step, and you're entitled to be proud of them! Report Inappropriate Comment

CALLISTOPHELIE 8/9/2009 1:57AM

I have cellulite, and I don't like the sight of it. Thankfully hubby makes no comments whatsoever (how did I find this rare specimen!).LOL. My cellulite is all over my bum and thighs, and nothing will get rid of it, no cream lotion or potion, no massages, NOTHING. Oh well, I'm wearing jeans all year round anyway... but I wish I had firmer, toned legs, thighs and bootie. Can't a girl dream??? Report Inappropriate Comment

DAISYDIETING 8/9/2009 1:21AM

I noticed more cellulite on my stomache as it's getting smaller and I hate it. I'm glad that it's covered. I hope that I can say that I like my jiggle pretty soon though, the same way you do. But the one thing I do like now are my leg's because their starting to tone up, and that's another place I have lot's of cellulite. But you do look good in your pic's though, I'm wishing I had that body, keep it up girl! Report Inappropriate Comment

ONEREALLYBIGDOG 8/8/2009 9:52PM

LOL, Linda, Did you notice after your post on Friday, SP had a story about Lazyness? Watch them, they are stealing your material, LOL Anybody would be smart in watching you. That's my story and I'm stickin to it. LOL I agree with Marty19 on the jiggle. I don't like mine either, but instead of liposuction and/or tummy tuck I'd need hiposuction and/or tummy DUCT-taped, You know me, always a play on words If I don't get rid of my jiggle, I'll have a great chance to be the next spokesman for "JELLO", you know the commercial, have some Jiggle room. LOL Report Inappropriate Comment

MARTY19 8/8/2009 8:53AM

I wish I could say that. When I was fatter I didn't care and I worn shorts. This year the only time I wear them it to go to the gym. I hate my jiggle. If I ever won the lottery, I would have liposuction. LOL! Marty Report Inappropriate Comment