ROOSTER72   26,757
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Current Ramblings

Tuesday, October 30, 2012

Official weigh in day - and just under my maintenance range. Partly that could be dehydration - since I did a spin class last night. I really tried to stay hydrated, but I do feel a bit dry this morning . . . anyway - right on target weight wise!

FOOD STUFF
I feel like I have been doing really well. No binges for a week & heaps of fruit and vege.

- Veges and Fruit
I am continuing to revolve my lunches and dinners around vegetables. Last night I made a salmon & vege pasta salad - then I steamed some zucchini and asparagus. I started with the veges in the bowl - and then put the pasta salad on top. Of course, I ended up having less pasta salad, since the bowl was full after only 2 scoops.

The other day, I made a quick lunch for me and the kids when we were going out for the day. A tub of chopped veges and a peanut butter sandwich - plus a piece of fruit if I needed it. I started with the veges, so did not feel like the fruit.

- Bingeing
I did have a slip up last week - interestingly it was on my last weigh in day when I saw a small gain on the scale that morning. Stress? Emotion? Not sure - but since then, nothing. If the cupboard door is left open, I have heard the chocolate/cookies/bread etc whispering to me - but I just close the door - that shuts them up!
I bought a lovely new greek yoghurt which is very satisfying with fruit if I feel like a snack.

EXERCISE
Its the last day of the month - and I have to do 26 minutes fitness to achieve my stretch target of 1200 minutes. Can I do it? It is going to be pretty hot today, and I have the kids all day . . .but I will see if I can get there.

We have entered our yearly mountain bike race for Feb. I have lots of training to do, so I have decided to add a spin class to my weekly exercise regime. So that is 2 bike rides, one spin class, one pilates class, plus my own stretch/ST and the random other I can fit in.

NOT TRACKING
I think with all this exercise, I will find maintenance easier. This is not an excuse to eat anything - but I think that if I focus on fruit and vege - and fueling my body with healthy proteins and quality carbs (less white, more brown) - and keeping treats to small portions, then I will be doing fine.

I hope you are having a great day - and that October is wrapping up well for you!

  
  Member Comments About This Blog Post:

ILIKETOZUMBA 11/1/2012 8:54AM

    This all sounds great! I'm so impressed at how well you're handling the transition to going tracker-free. When the time is right for me, I will definitely think about how you've done it and model myself on your example. Thank you for these updates!

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PATTYKLAVER 10/31/2012 9:50AM

    You're doing so great! You made me want to go out and sign up for some classes.

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ZENNITH 10/31/2012 6:46AM

    Sounds like you're on track, don't worry about the little slip up. It's strange how a not so good weigh in can do that to us isn't it!

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SKEPCHICK 10/30/2012 6:25PM

  Good work. Hang in there.

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Not tracking - current challenges

Tuesday, October 23, 2012

For the last week I have been weighing in daily - and always the same. 57.5 kg - which is actually half a kilo below my goal range of 58-60kg.
Today was an official weigh in day - and today I weighed in at 58kg.

First thought - PANIC! By not tracking you have gained half a kilo. You obviously can't do this - all those little extras are adding up - and you will just keep gaining and gaining until you are back where you started from.

Now - that would be classified as Sabotaging Thoughts.

Rational thinking
1. You are at the lower end of your range - so you are right where you should be
2. Transitioning to 'Not Tracking' is going to be a time of learning. I am learning a new way of doing things - so this might take some time.
3. My weight fluctuates. Everyone's does. If every time I see a little gain I go into panic mode, I am going to be a nervous wreck.
4. Just keep doing what you know you should

I think overall I have been doing really well.
Yesterday I had a peanut butter sandwich that I probably did not need, and too many nuts.
I need to look up what a serve of nuts is - and stick to no more than one serve per day.
I need to keep making sure every meal is based on a couple of cups of vegetables.

I am taking the kids to the museum today. I have heaps of veges in the fridge, so I am going to make myself a super huge salad to take with me. Yum.

Feeling better - thanks for listening!

  
  Member Comments About This Blog Post:

ZENNITH 10/24/2012 3:26AM

    I think I'm going to have to take a look at this blog again when that first upward fluctuation show up on my scales! It's those panic moments that really cause the problems, you have a great attitude and I know you'll do this not tracking thing very sucsessfully.

One thing that's helping me at the moment is seeing food as an investment, what I eat today takes a few days to be truly reflected on the scales just like an investment will take a while to show if it was a good or bad one.

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SLENDERELLA61 10/23/2012 9:43PM

    You are doing great!! Very smart to give it some thought, though. It does take effort. You can do it!! Measuring nuts is great. When I'm trying to maintain I eat between 1 Tablespoon and a quarter cup of unsalted nuts, depending on my overall calories. Take care. It is worth it!!

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BROOKLYN_BORN 10/23/2012 8:45PM

    With weight remaining that stable you're obviously handling things just fine.

As for the weight being up on your "official" weigh in day, that's one reason I step on the scale everyday. Then I use the lowest of the week as my official recordable weight.

Since I'm looking at the trend from week to week, this works fine for me and I never have to deal with disappointment if the inevitable upward blips just happen to fall on an official day.

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WENDYJM4 10/23/2012 7:29PM

    I think you are doing great. As you said don't panic at this stage.

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WILLOWBROOK5 10/23/2012 6:29PM

    Sounds like you have a very nice action plan. I have been tracking religiously, staying in my calories, exercising daily and my weight has fluctuated 1.4 lbs over the past couple of weeks. Sometimes a pound in one day, so go figure. Good luck!

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Camping etc

Sunday, October 21, 2012

Just back from the first camping trip of the season. I made a few bad food choices (esp. yesterday's lunch) - giving me a huge food hangover yesterday. Amazing really how my body can't cope with that sort of eating anymore.
That feeling was a great driver for me to have a light dinner - salad with avocado and a boiled egg followed by pineapple and grapes. And no supper.
I went to bed hungry last night - but I told myself that I needed a little fast to feel better. I knew I had consumed enough calories - it was just my stomach that was a little empty. It didn't keep me awake.

Whilst camping, I borrowed my husband's road bike to ride with my friend whilst the men looked after the kids. I normally ride a mountain bike which is super sturdy, super comfy but also pretty slow. This was the opposite - fast but wobbly and less comfy, but fun.

On the way home from camping we passed all the riders doing the 'Round the Bay in a day' - a yearly charity ride of about 250km. I am starting to think that maybe I need a road bike - and if I get one I am going to do the 'Round the bay' event. Something big to aim for!

So a week without tracking - and weight constant. So far, so good.

  
  Member Comments About This Blog Post:

WENDYJM4 10/22/2012 5:25AM

    you are doing so well

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ILIKETOZUMBA 10/21/2012 7:48PM

    Hooray! I'm glad you're doing so well. (Love the term "food hangover" - never thought of it like that, but it's TOTALLY accurate for how it feels after eating a bunch of junk.)

I hope you get that bike and do the ride - it sounds fun! :)

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WATERMELLEN 10/21/2012 5:47PM

    That no tracking is working for you: particularly because you "know" when you have eaten what your body isn't comfortable with, and back off. Great!!

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Not tracking - Keeping it simple

Thursday, October 18, 2012

Three meals a day, and 2 snacks.
Plate half full of veges (or fruit at breakfast)
Snacks mainly fruit and vege - but greek yoghurt, hummus or a couple of nuts if I want something more.
Try to limit cakes, biscuits etc to one small item (about 200 calories) per day.
Aim to limit alcohol no more than twice a week, and no more that 2 units at a sitting.

But if I really want something - I can have it. If I really want it. Always consciously.


Its funny - I actually think that Beck did not work for me. I understood, and agreed with a lot of the things she said . . . but at the same time, I don't think it was right for me. It felt too much like going to battle.
Last week I wrote a blog with a list of Beck's recommendations to maintain your new weight. 15 in all. I have decided to cull the list to a few - and add a few of my own.

* Continue to weight yourself (at least one a week)
* Recommit if you gain 2kg
* Give yourself credit
* Plan and monitor what you eat (I can do this without 'tracking')
* Create menus - people who are successful tend to eat the same foods from day to day
* Use good eating habits
* Keep up the exercise
* Ask for support from those around you
* Take pleasure in your weight loss and fitness level
* Remember that life is for living. Enjoy each day & each experience.

The last (almost) 18 months with SP has taught me that a healthy diet and lifestyle is essential for happiness. A sluggish lifestyle and an unhealthy diet can easily lead to depression. Happiness might be a piece of chocolate cake - but a small piece, and only once in a while!

  
  Member Comments About This Blog Post:

MPLSLINDA 10/21/2012 12:37PM

    I've read Beck and came to similar conclusions as you. For me, her book reinforced my own all or nothing thinking, which I've finally realized is not a healthy way to live nor is it conducive to achieving my goals. The rules you've selected for weight maintenance sound like they will serve you well. Weighing once a week may be just what you need to do. Others weigh daily. Still others weigh every couple of weeks or even monthly. I think so much depends on our history and our personalities.

I admire you for giving up tracking your food. I still harbor hopes that one day I'll be able to let go of that too. Sticking with the other items on your list, I bet you'll do just fine.

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STONECOT 10/20/2012 3:44AM

    I agree with you other than weighing yourself at least once a week. I think it's too easy to fix on a number, when it's how you look and feel that's important. Unless you're grossly overeating, once a fortnight it more than enough.

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BROOKLYN_BORN 10/19/2012 11:52AM

    Sounds like a good plan to me. I didn't know who Beck was so I went back through your blogs to find the 15 things you referred to. I think you chose a good 5 to concentrate on. I must admit that because of #1, I realized I had to recommit (#2) more than once in the past 3 years and I did. For me it was exactly at the 3 lb mark, but it's not hard to turn around at that point. Good luck to you.

I think I told you that I do still track, but mainly because I'm one of those who actually likes it. My other reason is that I want to see how my cooking can balance the junk food snacks my husband eats, especially in salt, sugar and fat. I do what I can.

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ZENNITH 10/19/2012 5:47AM

    I felt much the same about Beck, but taking the bits that are important to you sounds like a great idea. Something that is helping me at the moment is seeing food/fitness as an investment, todays work is tomorrows rewards :-)

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SHEILA1505 10/19/2012 1:51AM

    Looking good
Stay strong - and happy
Hugs

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OFFICIALOLDY 10/18/2012 10:40PM

    You make a lot of sense. I am loosing weight very slowly, but I know I'm getting more fit and healthy. I'll continue the tracking and look forward to being where you are, eventually. It sounds nice.

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GLINDAGOODWITCH 10/18/2012 10:31PM

    Sounds like a plan! emoticon

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Not tracking - Initial thoughts

Tuesday, October 16, 2012

A quick history

I was never "overweight" - in terms of BMI, my max was 24.5, and before I joined SP was a sitting at 24. I knew I was carrying a little more weight that I wanted to - and wanted to get back to my wedding weight at a BMI of 22.

A couple of years ago, my husband and I took a year off and travelled around Australia. During that time we were doing some exercise (not heaps - since much of the country is so damn hot) and almost all our food was prepared by us. Not a lot of takeaway joints in the outback. At the end of that year I was 65kg - which was to be my wedding weight and a BMI of 22.

I maintained this weight until I had my children . . . which brought me to SP at BMI 24. I had developed a few bad habits (a muffin with my coffee every day!!) and though I tried to be 'good' I seemed to be hovering heavier than I wanted.

Then came SP - I learned about calories for the first time in my life! I learned that my super nutritious breakfast was also super high calorie - as was my late night snack. Otherwise, I did pretty well. I was never a binge eater - sure, I sometimes ate too much - but it was not bingeing. Mostly it was in public, at social events - when the food was fabulous and plentiful.

The weight came off - and I was quickly at my wedding weight, and still lost until I I decided I did not want to cut calories anymore . . . and I was about the same weight I was 20 years ago (BMI 19.7). I got loads of lovely compliments, and felt terrific about myself.

I have maintained this weight for over 10 months. Fantastic.
But bingeing behaviour is becoming increasingly common. Eating secretly. Trying to satisfy a need that is not hunger. Experiencing no enjoyment in it, whatsoever. Not going out with a girlfriend and having cheesecake - but eating multiple slices of bread and honey at home.
So, after beating myself up for not being able to control this - I have decided to take a step back from tracking my food. I want to eat intuitively. I know there is a book on this topic - but at the moment I don't think I even want to read it. I don't want someone else telling me how to use my intuition. Maybe I am foolish - but I want to try to listen to me.

I learned so many things through tracking foods with SP.
I learned how many calories is appropriate for me per day as an average. I learned that some foods are not worth the caloric cost. I learned that if a meal is going to be a regular for me, it needs to be only a certain amount of calories. I learned what a portion is. I learned that it is my daily habits - not the one off events that have the biggest impact on my weight.

The problem is that I also forgot some things.
I forgot to trust my body to determine what it needs. I forgot to enjoy food & eating, and life in general. I forgot that I am more than the number on the scale each morning. I forgot that I always knew what healthy food was - and now I understand about portion sizes and calories.

So I am going to stick this out for a while. Try not to panic about little ups (and hopefully downs) but to look inside myself to determine what I need to do about it.

Thanks to everyone for your support. I am still around. Visiting SP land, rather than living here!

  
  Member Comments About This Blog Post:

ILIKETOZUMBA 10/17/2012 4:44PM

    Huh, I never knew all that about your backstory. You traveled in Australia for a year? - how cool!! I wonder what changed to make you more inclined towards secretive eating or binging or whatever. I hope you manage to sort things out with your intuitive eating approach; I'm sure you'll do great!

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BROOKLYN_BORN 10/16/2012 1:28PM

    At 47 weeks into maintenance I think you're a good candidate to try not tracking. I find that I don't HAVE to track anymore and there have been long stretches when I haven't done it, especially vacations. I'm different in that I like tracking probably because I like data. I also find it interesting to add new recipes and see how they fit into the mix of nutrients etc. Good luck with your new plan.

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PMRUNNER 10/16/2012 9:27AM

    I think that is ultimately where I want to get. I am still tracking. Eventually I want to transition to maintenance and monitoring, being in better touch with what my body needs and what it is telling me, if I only bother to listen.

Thanks for sharing your thoughts!

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ZENNITH 10/16/2012 8:02AM

    I am taking my first steps away from tracking, like you I maintained my weight reasonably well and came here to lose baby weight and learn more about how to eat a normal balanced diet. I am trying to come up with a few lose rules and use that rather than tracking everyday. I'm working this week on not eating sweet treats 5 x per week and implementing a new rule when I'm ready for the next. I hope to be safely not tracking in the next month or two but if it takes longer that's ok. Good luck with your journey, I'm sure it'll work out right for you.

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LOOK2LOVELIFE 10/16/2012 6:54AM

    I stopped tracking my calories a few months ago for that EXACT reason. I focus more on what my body is asking for than what an external source tells me it needs. While i do still think it's important to "eyeball" portions (and measure if needed) and to focus on well balanced meals, I found for me that not tracking calories has been a really good decision for teaching myself how to take care of myself. It's not for everyone and i won't say I'll never track calories again but for now where I am in my journey, it's what I need and it works. Good luck! emoticon

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WENDYJM4 10/16/2012 5:46AM

    good luck with your decision. emoticon

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