Tuesday, April 21, 2009
Here's a totally "duh" observation I've had recently... when I work out less, I'm less hungry! In the late months of 2008 I was working out a LOT - a few hours a day - and I was hungry until I'd eaten over 2,100 calories. Now I'm working out an hour at most a day, usually less... and my calories have been ranging between around 1,500-2,300...varying a lot because I'm basing how much I eat on how hungry I am.
Anyone just see Bob's team's food diary video on BL? These people are totally starving themselves... 250 calories for breakfast, 175 for lunch, sharing a 7oz fish between three or four people for dinner!? But if they didn't starve themselves they'd have no shot at staying on the ranch...they wouldn't lose enough weight to be above that yellow line. Not good!! How can they not be totally cranky and weak from hunger?
Monday, April 20, 2009
Today we went downtown and watched the Boston Marathon close to the finish line. I was so impressed that so many people were able to run so far, so fast. It was a lot more meaningful now that I am a bit of a runner...I know that these people worked so hard to prepare for this!
I still wasn't feeling that great from my little bug - it actually switched over to a stomach thing today unfortunately. So while my boyfriend went in a bar to meet up with friends, I went to Barnes & Noble to read, which is one of my favorite things to do. I read several chapters of Jillian Michaels' new book about how to eat. I could relate with her first few chapters about being overweight as a kid, and then getting thing only by meticulously counting calories and working out long hours. And I agreed with her premise to eat unprocessed foods.
But then I got to her chapter on what to avoid, and got overwhelmed! So many things that I thought were good for me, or at least neutral or not that bad, are unhealthy according to this book! Here's a few things that I eat/use on a regular basis that are off-limits according to this book:
*soymilk! yikes - I use a LOT of this
*artificial sweeteners, including the ones in gum, but yeah, I kind of already knew that, but still I hadn't cut them out completely
*plastic containers for food - I eat a LOT out of plastic
*canned food...there's unhealthy chemicals in the liner of the can...yikes
*the outer layers of lettuce, tops of apples, etc - pesticides
*starchy vegetables and tropical fruits (I eat a lot of sweet potato and mango!)
The list goes on and on...I wish she'd put the list of things you CAN eat before the list of things you can't because this list just depresses me. I thought I was making healthy choices...I knew to avoid HFCS and partially hydrogenated oil, but a lot of this list I thought was okay when it really wasn't - according to Jillian, anyway.
No gym today, but we walked around Boston at a pretty brisk pace - it was cold! Plus I'm still definitely sick so I don't feel bad taking it easy. And I had salad for dinner last night, lunch today, and dinner today!
Sunday, April 19, 2009
Not much new to report, but it had been a while since my last blog entry. Today was my "official" weigh-in...I'm exactly two weeks into my latest weight-loss effort...and I am down another pound. Three pounds in all.
I've been feeling a bit off since Friday night - sore throat, headache, and drowsy. I didn't work out yesterday, and today I just did strength training at the gym for a half hour and then went for a 20-minute walk outside. My appetite's been down a bit too - at my boyfriend's sister's shower yesterday I ate very little portions just because I wasn't in the mood to eat a lot, which almost never happens to me. Tonight I'm hanging out alone though and the thought of being naughty and munching on junk crossed my mind, but there's nothing around that would make good naughty food, thank goodness. Plus when I tallied up all my calories for today I'm barely over 1,400 so I could still have a few nice and healthy snacks... and then it's off to bed so I can get over this bug!
Wednesday, April 15, 2009
I think I should change my weight loss ticker to reflect a more appropriate goal weight for me - currently the goal weight is 130. The problem is, I have extremely mixed feelings about what my goal weight should be.
In my adult life I have weighed everything from 132-183. However, the lowest I've ever been able to keep my weight without a ton of effort was the 160s.
Here are two extreme ideas, and then of course there's all the numbers in between:
Extreme #1: Goal weight of 160s. I feel good in terms of energy and hunger levels at this weight. I can be physically active and not SO restrictive with what I eat. I am slightly overweight according to BMI when I weigh in the 160s (I'm 5'6"). If the 160s were my goal weight, I'd already be there. I could go out and buy a wardrobe...not sure what size I am right now, probably a 12? And I'd be able to keep my weight pretty consistent, so I'd be able to buy clothes right now and keep on wearing them indefinitely.
Extreme #2: Goal weight of 130. I'd love how thin I was then, I'd wear size 2-4, and I'd be so light that I could run super fast. I'd still be well above the bottom of my healthy BMI range. I'd have to seriously restrict/control my eating, and I'd be at major risk for binges and gaining.
By the way, for 5'6" the healthy weight range is 124 (BMI=20) to 154 (BMI=24.9).
I will continue to think about this, and will quite likely end up with a goal weight somewhere between the two extremes. But where exactly? And how can I make my weight stay there? And how can I convince myself not to try to lose even more once I get there??
Another thing I've been wondering about is calories burned. I keep track of calories eaten because it helps me stay on track, but I all but ignore the other part of the equation - calories burned. I noticed a new report option on SparkPeople that shows your daily calorie deficit, and I know several Sparkers calculate this every day. Am I doing myself a disservice by ignoring calories burned? Or am I wise to not let myself be ruled by numbers too much, and to trust how I feel as a sufficient measure instead?
Tuesday, April 14, 2009
Daily weight fluctuations make NO sense sometimes. Case in point: After gorging on Easter dinner, my weight remained completely unchanged yesterday. Then this morning, after a relatively light day calorie-wise and an hour-long run, my weight was up 0.8 pounds to 164.0! Losing weight requires tremendous patience.
One thing I'm doing very differently this time around is tracking AFTER I eat, rather than using my tracker to PLAN what I'll eat. I'm surprised it's working so well, as I would have predicted that it would require too much willpower. But I'm finding that when I'm motivated enough, I make fine choices.
Tracking after I eat has helped me to:
*have the freedom to eat ONE cookie or chocolate from the teachers' room without guilt.
*eat according to my hunger level. Since I've started this approach, I've had days where my calories were as low as 1,400 and other days when my calories were at 2,800! It feels good to give my body just what it needs - not too much, not too little!
*adjust my plan as things pop up, like having a latte while I'm at the bookstore and a smaller dinner later to make up for it.
*notice calorie bombs. I've been supplementing meals with vegetables as a good low-cal filler, and it usually works, but today I tried using lima beans for that purpose and OOPS - the whole bag was over 500 calories!!!
So I'm losing far more slowly than I did before, but I feel like I'm FINALLY coming up with a way to fit my diet into real life and do something I can keep up forever. It seems to be a good balance of structure and freedom.
The structure comes from:
*having a "template" for my meals and snacks. My basic template is a smoothie for breakfast, and lunches and dinners from the two recipes I batch-cook on weekends and store in single-serving-size containers in the freezer. Snacks are generally apples, walnuts or almonds (just one carefully measured portion per day though), and yogurt. I supplement with veggies, plain oatmeal (not lately though as it's pretty high in calories), and/or more fruit and/or yogurt.
*tracking everything to stay very mindful of my choices!
The freedom comes from:
*Food-choice freedom - I can stray from my basic template if there are other foods I want to eat, as long as I stay mindful of making good choices.
*Listening to my hunger - allowing myself to have low-calorie days, high-calorie days, and everything in between, depending on what my body tells me.
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