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Maintenance math..

Saturday, February 16, 2013

Admittedly, math has NEVER been my strongest subject. Unless, it's the simplest of simple math OR I have a calculator, I'm SOL. However, it didn't take much of a math whiz to figure out that, somewhere along the way, I'm going to be in big trouble now that I'm trying to maintain my current weight. Here's the story:

My weekly (maximum) intake of calories is (7*2110) 14,770
My daily BMR is 1557 (approximately) and that burns 10,889 calories weekly

At this point, I'm taking in 3,871 calories per week more than my body naturally burns. HOWEVER, I like to exercise and, on average, burn about 3,100 calories a week. Unfortunately, that still leaves 771 calories left to run amok. Bottom line is, every five weeks(ish), I can expect to GAIN a pound.
Not good. Not good at all.

It's also not how things have been going in the real world. Now that I've got all this off my chest, I think I'll just forget about the math and enjoy the level of health that I've achieved. It seems so much easier than the analyzing of numbers...

  
  Member Comments About This Blog Post:

JO88BAKO 2/19/2013 5:30PM

    Hi! Thanks for asking about the mushrooms. I took the stems out, fine chopped them, also onion, flaked in about a half can of Albacore tuna, didn't have any lemon pepper, so a few drops of fresh lemon juice and black pepper, and 3 triangles of Laughing Cow swiss and about a tablespoon of ff mayo. Oh ya, garlic powder. Mixed it all up and stuffed them. Baked them in our toaster oven about 30 min at 350 on bake, then broil for a couple minutes.

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PKCTTS 2/19/2013 4:57PM

    This is a problem I hope to have very soon. Great job Penny.

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BLUE42DOWN 2/19/2013 1:40PM

    Just to be sure -- is that BMR number the absolute BMR (basal metabolic rate being what you'd burn lying completely still, not digesting, pretty much only breathing) or is it the adjusted BMR (usually multiplied by 1.2 for sedentary to get what you'd burn going through a normal daily life minus deliberate exercise)?


And, of course, BMR is just an average for a large group of people. Each of us has our own real range. I actually have a higher metabolism - which is seen in the way I can get away with eating near the top of a maintenance range and losing, as long as I'm not otherwise impacted (stress, salt, etc). If you're not showing gains over a month or two of that, then there aren't literally 700 or so calories on the loose waiting to stick to you.

That's the one math thing, and I ~DO~ love math, that is very frustrating with weight loss really. Pretty much EVERYTHING is averaged and has some inaccuracy built in. Nutrition labels? Very often have rounded numbers. Things don't come to even 10s, like 130 calories, yet labels often have that. Scales aren't always as precise as we think. My food scale can go up or down 3-5 grams while I have my back turned. My weight scale is in 0.5 pound increments and if I'm between can give me different results each time I step on it. Calories burned often includes our BMR amount (mine's about 15-20 calories per 15 minutes), so the more time we are exercising, the more padding or doubling up on the BMR amount our calories burned number has.

So don't think it is your math that is wonky. emoticon

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CRYSTLE4HIMTX12 2/18/2013 3:31PM

    emoticon I agree, enjoy your success and new level of health and fitness.

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GAYEMC 2/18/2013 10:32AM

    You've done great getting to goal! Forget the math, stay active, eat well and enjoy!

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WOODHEAT 2/17/2013 1:12PM

    Focus on your last paragraph. Enjoy the level of health you have now obtained! Stay active my friend and live the adventure!
Life is good!
Wood


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KAYOTIC 2/16/2013 9:47PM

    I agree with Gianna (and Cassie!) your numbers are estimates, so take that into consideration. If you are able to maintain your weight over time (say in a month you have not gained weight) then you are eating and moving at your maintenance level. If you notice in a month that you have gained weight, then you can start to play with your numbers, maybe a day or two where you eat at a lower amount of calories, or a day where you do more activity (say a long run if you are a runner).

Even without a calculator I'm sure you'll be able to figure it out if you look at those numbers!

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GIANNA345 2/16/2013 8:49PM

    If you not gaining weight, then maybe you are overestimating your calories, or underestimating your exercise. Anyway, it's an enviable place to be! :)

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CASSIOEPIA 2/16/2013 4:29PM

    I love math! Enjoy your health.

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Three words.. by James Fell

Saturday, February 02, 2013

www.chatelaine.com/health/fitness/th
e-three-words-that-are-crippling-your-
weight-loss/



" Itís just bad math to burn 300 calories exercising and feel it entitles you to a 500 calorie reward."

  
  Member Comments About This Blog Post:

GAYEMC 2/7/2013 4:41PM

    The feel good after exercise is the reward!

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JO88BAKO 2/5/2013 7:31PM

    Thanks for sharing!! Good luck with your WI tomorrow!

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-THINQ- 2/3/2013 8:31PM

    i DEFINITELY agree! since i stopped playin' this with myself, i have! been doing much better !

lol bobby d!

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BOBBYD31 2/2/2013 6:00PM

    awwww man that is where i have been screwing up, doing the math wrong

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ROBYNROSE26 2/2/2013 3:28PM

    Very interesting article, thanks for posting!

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Forget the past....

Tuesday, January 29, 2013

As anyone in my BLC family knows, I *LOVE* getting to use my pretty purple bingo dauber. This weeks challenge is one of those times. This blog should, technically, take care of three of the squares on my card and move me closer to a complete black out. Something I hate is math. A blackout means I don't have to do any. Thanks for pointing that out, CHARLIE215.

Okay, here we go:
emoticon Forgive yourself for one thing in your past -
Something that I'm extremely mad at myself for is the way I treated myself and my boys in the first three years of my life as a parent. Looking back, I realize that, emotionally, I was in a very bad place. I'd like to diagnose myself as having post-partum depression but I think my real reason for the way I acted was that I was unhappy BEFORE I got pregnant and did nothing to fix it. So I ate. A lot. And I drank. Often. I folded into myself and tried to pretend that everything was okay but, at one point, I realized that not only did I not love myself but my love for my sons was only "theoretical". Horrible, huh? It took seeing a photo of myself at my second son's first birthday to snap me out of everything. I gave up drinking. I gave up caffeine & soft drinks. I gave up finishing what my two toddlers didn't. I started walking. I separated from my husband. I started caring about myself and then I fell in love with my boys.
I'm in a place now where I do love myself. I definitely love my children. Colin turned 16 yesterday, Logan is 14 and Emily is now 15 months..... they are definitely my entire world. I have to let go of that lingering anger at my younger self. She's gone. She's matured. End of story.

emoticon How will your life change when you reach your fitness/weight goal? How will you feel?
Well, this one's kind of easy because I'm where I want to be. I feel awesome. I love the way my body allows me to do pretty much whatever I ask it to do. THAT'S WHAT CHANGED. Hauling my 180 pound former self up the stairs to do laundry used to be a larger chore than the laundry itself. Now, I train for some of my events by running stairs. Lots of them. I don't have a lot of limitations. This is definitely cause for celebration.

emoticon Plan your meals for the next week.
Breakfast - cheerios (a 50/50 mix of banana and chocolate flavours), a cup of skim milk, a banana, coffee with cream.
Lunch - I've stocked up on good soup flavours and the winter chill is here this week. I'll be pairing my weekday soups with a sandwich (or half a sandwich depending on the calories in the soup).
Dinner -
Tuesday: Frozen pasta dinner (pre-run) & caesar salad (post-run)
Wednesday: Colin's birthday dinner is at an Italian restaurant. I'm not sure yet what that will be. I'll be watching my calories during the day. At this point, I'm thinking a good slice of authentic pizza and a green salad.
Thursday: Salmon, teriyaki noodles and steamed vegetables.
Friday: Chicken fajitas, mexican rice and salad.
Saturday: (breakfast) Homemade waffles with fruit, bacon & eggs. (lunch) leftovers from the prior weeks meals - TBD. (dinner) beef tacos, southwest salad
Sunday: (breakfast) Oatmeal & a banana. (lunch) soup (dinner) homemade BBQ burgers, yam fries, salad

Wow - that was harder than the "forgive" portion.
Time to watch my dvr'd episode of "Biggest Loser" and get ready for bed. It's going to "feel" like -37 with the windchill in the morning... Joy, oh freakin' joy. Can't wait. Good thing I love my job.

  
  Member Comments About This Blog Post:

BE-THE-CHANGE 2/2/2013 7:36AM

    emoticon

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GAYEMC 2/1/2013 9:17PM

    Way to go on the Bingo challenge. I didn't have such a great weekend but I did participate. Gonna nail this game show challenge!

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BILLALEX70 2/1/2013 12:13PM

    Forgiving ourselves is the hardest thing to do. We can't go back and change anything, but try to make things going forward better.

Over the years I let my miserable marriage ruin me and thus the relationship with my daughter. We've only got a few years left, but I'm trying my hardest to show her I'm there for her.

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MARIATORA 1/31/2013 4:13PM

    Your "forgive yourself" part sounds just like my life. I was in such a bad place that I don't remember a lot of what happened all those years ago. You are a brave and inspirational woman. You are a great example of turning one's life around. Thank you for sharing.
emoticon

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MIAMIA7 1/30/2013 5:15PM

    You are an inspiration my friend! It is hard to hold your head up high, move on and let go of the past but you have done just that. I will admit spark people has shown me how to be a strong woman (along with fighting my health issues). You are one strong woman!!! Hugs.

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CARILOUIE 1/30/2013 8:20AM

    You are just so freakin' awesome. You continue to inspire me - especially with the Forgive section. I have such a hard time letting go of the old me and making peace with how I used to be...

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ONE*BUSY*MOM 1/30/2013 2:13AM

    Love the forgiveness part, Penny. It's great advice. Thanks for sharing. And I'm so happy you are happy.

emoticon

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CASSIOEPIA 1/29/2013 9:28PM

    Love the honesty here Penny. You have developed into a wonderful Mommy!

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BOBBYD31 1/29/2013 7:03PM

    proud of you P! you are a true inspiration

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EBERNARD19 1/29/2013 2:30PM

    You're "forgive myself" section was so honest, thank you for that. I'm glad that you are in a much better place :)

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BLUE42DOWN 1/29/2013 12:58AM

    emoticon

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Ways to lose weight w/o losing your sanity

Tuesday, January 22, 2013

www.chatelaine.com/health/fitness/wa
ys-to-lose-weight-without-losing-your-
sanity/


Click on the link to get the details BUT here are the ways in point form:
1. Donít obsess over the scale

2. Slow and steady wins the race

3. Get a team together

4. Understand exercise is more than burning calories

5. Donít be hungry during the day

  
  Member Comments About This Blog Post:

JO88BAKO 1/24/2013 7:43PM

    Awesome! Hope you are staying nice and warm.

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MANDY22Q 1/24/2013 4:13PM

    It's from a Canadian Magazine of course I'm going to love it.

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CASSIOEPIA 1/23/2013 9:48AM

    And I liked the "white knuckle weight loss is rarely sustainable".

And of course, the team thing!

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GLASSART43 1/23/2013 9:34AM

    Thanks, Penny. I particularly like:

"There is one time itís okay to be somewhat hungry, and thatís before bed, because your appetite resets overnight. Going to bed a little hungry (emphasis on ďa littleĒ) most nights is one of the sanest ways to lose weight."

I need to remember this as I fight the night time snack monster!

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CARILOUIE 1/23/2013 8:16AM

    These are oh, so true!

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DARKCHILD 1/23/2013 7:45AM

    Great tips! emoticon

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NETTYBREAD 1/23/2013 7:25AM

    emoticon emoticon

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CHARLIE215 1/23/2013 6:30AM

    Great article

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BLC Weekend Challenge 1 - results

Tuesday, January 22, 2013

BLC-WIDE WEEKEND CHALLENGE!!!!!!!!!!!

BLC20 was the round of NO EXCUSES and we are jumping right into BLC21 with the same notion. It's time to set aside your excuses and JUST DO IT!! The following "BLC-WIDE WEEKEND CHALLENGE" will run from Friday 1/18 through Monday 1/21.

DO IT

D: DECIDE to just DO IT. Have a break-through this weekend. Attack anything that has been holding you back. It could be something you fear. Maybe something that makes you feel silly. Something that you think you can't do. Have you told yourself that you're too old/heavy/out of shape to do something? Maybe you've been putting something off for tomorrow, and tomorrow hasn't ever came. Tackle it, DO IT. Need some ideas? Ask on your team chat thread, your teammates may have some ideas that help spark you! Set a goal of 1 obstacle to overcome. Can be done anytime Friday through Monday. One time points awarded. 100 points.

O: OXYGENATE you body. Do your cardio. Do an activity that raises your heart rate and makes you shine with sweat and pride for at least 20 minutes. 25 points per day that you exercise at least 20 minutes. Max points for 4 days = 100.

I: INTERACT. TWO parts to this one - FIRST post on your chat thread with real information about you - what's important to know about you AND SECOND respond to your team members who post. Don't worry, you don't have to reply to EVERY person, just acknowledge or respond to at least some of your teammates. Is there someone that makes you smile? Laugh? Say "me too"? LET THEM KNOW. These connections will help carry you through the next 12 weeks and *beyond*! 25 points per day that you INTERACT on your team chat thread. Max points for 4 days = 100.

T: TRACK your nutrition. It would be great to be able to stay within your calorie range, but the real focus of this weekend is to get familiar with your food tracker (it doesn't matter if you use Spark, an app, or a paper napkin). Knowledge is power. Know what you're eating! You don't have to be perfect to earn points. Log at least 1 meal to earn 10 points. Log every BLT (Bite, Lick, Taste) for the entire day to earn 50 points! Max points for perfect logging for 4 days = 200.

Your captain will let you know how you are to report the challenge points earned for your specific team. PLEASE be timely to ensure that your score counts for your team. Remember, we're not looking for Perfection. We want you to give it your best effort but don't be detoured by an ALL OR NOTHING mentality!

Tracking Template:
D: One Time Points = ( 100 / 100 )
O: F (25 / 25 ); S ( 25 / 25 ); S ( 25 / 25 ); M ( xx / 25 ) = ( 75 / 100 )
I: F (25 / 25 ); S ( 25 / 25 ); S ( 25 / 25 ); M ( 25 / 25 ) = ( 100 / 100 )
T: F ( 50 / 50 ); S ( 50 / 50 ); S ( 50 / 50 ); M ( 50 / 50 ) = ( 200 / 200 )
Total: ( 475 / 500 )

  
  Member Comments About This Blog Post:

MANDY22Q 1/25/2013 12:51AM

    Thank you for not being frustrated with me being lost this first week. I printed the TNT and printed the bingo back to the future so this way I'll not be so lost. Wanted to check out more of your blog s for bingo. Hope you have a great week

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GAYEMC 1/23/2013 10:13AM

    Good job! I got 450, a little low on the cardio. That will change over the next few weeks.

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SPECIALGURL7 1/22/2013 9:13AM

    Good Job!!! emoticon

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FITNHEALTHYKAL 1/22/2013 7:27AM

    emoticon You totally rocked it!!!! GREAT challenge to get us off to a GREAT round!

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NETTYBREAD 1/22/2013 7:09AM

    emoticon
Fun Challenge!!!
Go TEAM!

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