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.
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.
Sunday, August 16, 2009
How to Determine Body Frame Size
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
al.php is how I came up with my goal weight of 117 lbs.
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,
**Oct 17, 2009 - I am now maintaining 120-122 lbs and am very happy here!
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!
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"
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