RLT5089   13,759
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What to do when "Eat less, exercise more" fails you

Tuesday, March 25, 2014

Hi everybody! Just a little update, I'm still on plan, have tracked all my food without fail since January 1st, and am working out consistently including training for a Marathon Relay (My leg is 6.2 miles, with a full straight mile uphill! emoticon ) and a Tough Mudder Race! I'm very excited! Oh yeah.... and I'm down 20 lbs!!!

So far I'd achieved my weight with essentially an eat less, exercise more strategy. However, I could sense myself hitting a bit of a wall. The tough mudder race I'm training for requires a lot of upper body and core strength, which I am currently heavily disadvantaged at, to put it nicely. It also is 10-12 miles in length, not to mention all the runs I'm doing in preparation for the relay. So I was doing 1-2.5 hours of workouts a day between runs and P90X strengthening. I could sense my energy and motivation going downhill, while my cravings were starting to go through the roof. Not to mention, the scale had slowed to a standstill, despite the fact I had a 1,000 calorie deficit every day and mathematically should have been losing 2 pounds a week. Luckily I came across a few really good articles that helped give me the permission to give myself a break, and I thought I would share. Because I have so much training to do, and I don't want to fall off plan for my events, I selected the "eat more, exercise more" approach. I basically chose to take 4-6 days and increase my dietary intake by around 1,000 calories (a bold move in my opinion, since I'd previously been only around 1,200 total), or to where I will have a zero calorie deficit depending on my workouts for the day. I'm currently on day 3 and feel awesome already, no cravings and my energy is already up. And I've gone down another pound in just a couple days. I'll eventually be decreasing my intake again but will keep monitoring my hunger, energy, and cravings. After my events, I will probably move into an "eat less, exercise less" approach with more regulated intake and shorter duration, higher intensity workouts. Take a look, these articles might be helpful to you too, if not now then possibly one day in the future. Anyway, feel free to tell me what you think or just say hello in general!

Note: I do realize spark people would probably have given me similar advice.... but since I can't figure out how to change my activity level, I'll never know what my recommended calorie range would be. If anyone has any insight into how to change that please let me know

www.t-nation.com/diet-fat-los
s/truth-about-metabolic-damage


jillfit.com/2014/03/19/former-cardio
-queen/

  
  Member Comments About This Blog Post:

FITNAPTURAL 3/26/2014 10:05PM

    Oh! And to change your activity level I think it's where you go to your fitness tracker. Beside the calendar date at the top there are 2 options, the first is to change your fitness set up. That's where you can change your fitness frequency and activities.

Also check your weight loss goal setting. The calorie range might change if you make the date further away.

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FITNAPTURAL 3/26/2014 10:02PM

    Your progress is awesome!

I'm in a similar place. When I was training for my halfs I was running a lot and strength training. At a certain point I was exhausted and burning out. I definitely had to eat more than I was originally comfortable with and just tell myself to focus on maintaining since I was pursuing huge fitness goals for me. Now I'm running less and strength training more so I'm having to refocus on the way I eat...long story short, take it easy and listen to your body! You're doing great!

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KOLINA 3/25/2014 6:04PM

    20 lbs! That is huge! Congrats.

I read a few of your older blogs. I also suffer from the teats of "why can't I stick to things" and get frustrated. My career demands a lot from me and when I'm giving it the effort that I think it deserves I feel like there isn't nearly enough will power or energy left to meet my weight-loss and exercise goals.

Your story has given me some hope that maybe I can find what I need! Good work, and good luck with the tough mudder!

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10lbs down!

Saturday, February 01, 2014

Well, ended January 10 lbs down from just over a month ago. Solidified my place in the 140s at a 146. Did a circuit training workout, a two mile winter run, and then had a little treat meal to celebrate, two pieces of buffalo chicken pizza and a glass of Sangria. Luckily I've found a diet balance where once I prioritize lean protein at every meal and then aim for 8-10 servings of fruit/veggies a day, I have had minimal cravings, however pizza and wine were the two things I'd really been missing. I actually planned to really indulge and have another piece of pizza and glass of wine, but I felt satisfied and fell asleep watching Hulu. Haha! Old lady at heart, can you tell?

Well, hoping to break into the 130s by the end of February. Should be very doable despite it being a shorter month. Really going to focus on keeping processed foods out of my diet as I did in January, and listening to my body more so than just counting calories. Also, still using the organic cocoa drinks I mentioned a few blogs back to help lower the hormones in your body that cause cravings and fat storage. I personally swear by them! Read up on cocoa!

To keep myself motivated, I have started a little list on the "notes" app of my iphone of reasons why I want to continue embarking on this journey. I add to the list as they come to me. If I am not feeling motivated, I read through them. I write things like:
"To not be shocked and embarrassed at your true appearance when you walk past a full length mirror in the store"

"To not be embarassed on jean day at work when you can't hide behind your scrubs"

"To get rid of belly fat dimples" (BOOOO belly fat dimples emoticon )

"To be able to usher in your 24th year of life while looking great"

"To really feel the strength and power in your own body"

Etc, etc. I also made a little album of pictures of things that motivate me that I flip through. Some are pictures of me at my fittest and happiest. Some are pictures of me at my heaviest and saddest. Some are pictures of people or things that inspire me. It really helps me to stay on track.

Well, here's to a great February! Can't wait to buckle down and really bring it this month, so that when March and the start of warmer weather rolls around, I will be ready! Have a great month!

  
  Member Comments About This Blog Post:

RLT5089 2/1/2014 3:38PM

    fitnaptural, Thanks! I had/have quite a bit to lose! Once I slim down I am anticipating from experience that my weight loss rate will slow significantly bit too

Comment edited on: 2/1/2014 3:39:05 PM

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FITNAPTURAL 2/1/2014 3:19PM

    Great goals and awesome results for January! I can't remember the last time I last more than 2 pounds in a month lol. emoticon

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JANUT57 2/1/2014 2:21PM

  Wow! You have a great plan. Here's to a successful February! emoticon emoticon emoticon

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Well, met my November Goals, lol... Better late than never!

Sunday, January 26, 2014

I set only two simple goals for myself for November: Lose 5 lbs, and run a 5k in 34 minutes or less. You would think that those two simple goals would be easy enough to achieve, but of course I found a way to get off track and distracted. I have really struggled over this past year on being consistent and staying motivated. Not just with fitness goals, but with many things in my life. I've been downright disgusted with myself to the point of tears, thinking, "WHAT is wrong with me? WHY can't I stick with things?" If you've read any of my blog posts, you may have realized this, seeing as every time I get motivated, I seem to write one and then fall off the face of the earth again.

This time I decided I wasn't going to show my face on here until I had met those stupid, simple goals. And I finally have! I got back on board with my healthy eating on December 15th and managed to do pretty well even over the holidays. Here is my weight progress

December 15: 156.0
January 26: 147.3 a weight loss of 8.7 lbs! It may not seem like much to some, but I am SO relieved to be back in the 140s! That eight pounds has already made such a difference for me. For my height and build, losing that eight pounds has made me cross back over the border from looking like a "bigger girl" as in a truly overweight person, back into "normal but could stand to lose a few pounds." My weight was really getting away from me!

I sort of missed my chance to run the 5k I had been planning to be a part of. And in my part of the country, there aren't too many 5ks in January due to the weather, and those that have been planned may even be cancelled due to this extreme windchill temps we've been having. But that doesn't mean I've been slacking on my running. I've actually quite taken to braving the winter weather here in Ohio and have actually been really enjoying my snowy runs. I don my underarmour, and my pandora station and I have been hitting the roads, even when the windchill is well below zero. I have now run multiple trial 5ks in under my goal time. Here are a few examples of my times:

31:28
31:43
28:30

The 28:30 almost seemed to be too good to be true, and I haven't been able to replicate it since, and since I use Map My Run I figure there could have been a margin of error. But my other times have all been pretty consistently around 31 minutes which is still lower than my goal time.

So, I just wanted to let anyone who might come across this know that I didn't give up, although I also didn't meet the time for the goals I set for myself. I think the best plan for me from here on out is to just take one day at a time and do the best I can each week, rather than setting myself goals with a date on them and then feeling bad when/if I don't meet them. I've just been sort of following my heart and doing a mixture of Jillian Michaels workouts, and the snowy outdoor runs which I mentioned earlier. I think I will stick on that plan for now, and then decide sometime in the next two weeks if I want to start a structured plan to run the Pittsburgh half marathon and/or complete a tough mudder in the spring.

I will keep you all updated now that I can finally show my face back on here. lol!

  
  Member Comments About This Blog Post:

STEPHM-ARATHON 1/28/2014 11:04AM

    Congrats on meeting your goals!

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FITNAPTURAL 1/26/2014 12:52PM

    It's definitely better late than never! Congrats on the 8 lb loss. That's amazing especially with the holidays! Keep up the good work and kudos to you on running in the snow. We barely get to freezing here in New Orleans and it's hard to get motivated in chilly weather. emoticon

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28 cent soup

Sunday, November 03, 2013

Well, I got a great deal on some veggies from the farmers market, so I decided to bring back an old go-to. I use to make this for when I was hungry but it wasn't time for dinner yet or didn't have many calories left for the day. It's got a ton of vegetables in it that some people don't like, so it's not for everyone, but lucky for me I love pretty much all vegetables so it's a good choice for me. Also it's incredibly cheap, filling, and low calorie. The only thing that's not natural is the chicken bouillon but for me it's an example of not making perfect the enemy of good. The chicken bouillon is cheap and tasty and I always have it on hand, so that's why I use it, but you can always use natural chicken broth too.

Here's what I used:
A big pot of chicken broth (made with the bouillon)
3 onions
5 stalks celery
1 big spoon of minced garlic
1.5 pounds of carrots
1 small head of cauliflower
1 half of a big head of cabbage
1 package of mushrooms
1 can diced tomatoes
Lots of random seasonings bay leaves, basil, etc

Simmered on the stove on low while I went for a run. Yum! I think I will put some in the freezer in individual containers to pull out for when I need them.

Stats Per Cup:
32 calories
0.3g fat
6.9g carbs
1.6g protein

Worked out to 28 cents per cup thanks to the great deals I got on veggies.
Also, I noticed it's very high in vitamins, especially vitamin C (one cup has 25% daily value).

I usually tend to eat 1-3 cups depending on how hungry I am. I like knowing that theoretically I could eat this entire pot and it would only "cost" me 700 calories.
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon



Don't mind my messy stove, I have been cooking and baking all day and tend to get a little messy. Have a nice evening everyone emoticon

  
  Member Comments About This Blog Post:

KATRICK528 11/4/2013 10:55AM

    emoticon
It is not something I would eat, I am not a veggie lover. I will admit that it is a great sounding recipe for those who do like veggies. It is cheap, and nutrient loaded. emoticon

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ALNEAGLE 11/4/2013 9:36AM

    That looks delicious! I am a messy cook, too! =)

~Amanda

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TIMOTHYNOHE 11/3/2013 10:58PM

    I need to show this to my son who thinks that $10 per day is not enough to feed a person.

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PRINCESS_SOFI 11/3/2013 7:56PM

    That looks delicious. emoticon

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GOOSIEMOON 11/3/2013 7:26PM

    emoticon

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Amish donuts were almost my demise!

Friday, November 01, 2013

Well, narrowly avoided plunging off the deep end after a lapse in nutrition judgment this morning. After realizing I was out of eggs and then running out of time, I somehow managed to leave the house without eating anything more for breakfast than black coffee, which I never do. By the time my brother and I made it to the farmers market/flea market, I was hungry, and after walking around in the wind and cold for a couple hours I was ravenous. One of the buildings was filled with the aroma of fresh, warm donuts and we were quickly lured to the stand where Amish girls were serving up homemade donuts and fritters fresh from the fryer to an insanely long line of eager customers. Before we knew it we were in that line and then I had a huge, warm, crisp maple-glazed on the outside, cakey-goodness on the inside, plate of delicious homemade fried dough in my hands, and then it was gone. Inhaled. I went from ravenous to full satisfaction to guilt and then to major sugar crash! The rest of the day I had no energy and had major cravings, but after multiple struggles i managed to salvage the day and make it through on my remaining 600 calories, but it wasn't exactly fun. Plain tuna with hot peppers on spinach for lunch, and big salad with plain venison burger for dinner (no bread, cheese, or condiments, and none of the homemade Mac n cheese or baked beans for me). Final stats for the day: 1291 calories, 135g carbs, 57g fat, and 76g protein. Not bad considering how close I was to plunging off into weekend of gluttony. Yay for saving the day! Now to never do that again!

  
  Member Comments About This Blog Post:

PRINCESS_SOFI 11/2/2013 7:23PM

    Keep some emergency breakfasts on hand in your freezer. emoticon

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FLAB2FABFARMGRL 11/2/2013 12:50PM

    It definitely happens sometimes! You can't always deprive yourself from everything. You had 1 doughnut, no that may not have been great for your diet but it could have been a while heck of a lot worse, and you managed to make the rest of your day awesome, and that's all that you can do!
xoxo,
Emma
emoticon

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FITNAPTURAL 11/1/2013 11:31PM

    Atleast it was worth it! I was drooling at the description. And great job at getting right back on track for the rest of the day! Tomorrow is a new day so be proud of what you did today :)

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PASTAFARIAN 11/1/2013 11:19PM

    I salute you for your incredible willpower. And I just went to your sparkpage and nominated you as a motivational member.

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