Friday, February 01, 2008
Whenever I have an insight about my weight management, which seems to happen a lot when I'm on track, I make a mental note and start thinking about blogging the idea when I get the chance. Not sure if this is true for everyone, but for me the blog is right up there with the nutrition tracker in terms of SP features that help me stay on track.
Today I was up to 149.6, which was actually less of a gain than I thought I'd see, and I think the number will be back down to 149.0 or even 148.8 tomorrow... Yesterday I had 1,750 calories...today 1,410. The very beginning of my workout this afternoon was great, but soon I was dragging again. I pushed through but was in low intensity for the last half of my cardio. Good news - I'm noticing lower heart rates during cardio now, which is a sign that I'm progressing cardiovascularly.
I now believe that varying my daily calories is the best choice for me. I seem to really only lose when my calories are at a level low enough that I don't feel great. I can't feel that way all the time, so some days I will eat more on purpose. I am guessing I will only lose on the days where I eat less. What I am thinking is having a broad range from 1,200 to 1,800, and that rather than having strict rules about how many I eat on which days, I just kind of play it by ear. If I'm about to have a day where I really want to feel great or use more energy, I will eat more. If I can handle less, I won't eat it all. Always plan, never go off the deep end with too many calories, and I think I will be fine.
Tomorrow I'd like to eat a huge breakfast and then have a killer workout. I have1,600 calories planned for tomorrow and I'll probably go out at night, so I'll need the energy. But I won't eat all 1,600 unless I feel I really need them. I am guessing I will though!
Thursday, January 31, 2008
I hit 149.0 today - yay! But it was on Jess' scale - which tends to have more favorable reads than my own. I'm gearing myself to not be discouraged by seeing something higher on my own scale tomorrow morning - a likely scenario. Not only is it the "meaner" scale, but also today I had another lackluster (tired/hungry) workout despite getting enough sleep, more food, and a small coffee right beforehand. I did 60 minutes of cardio, starting with high intensity and working my way down to light intensity. (30 minutes of jogging, 30 minutes of easy elliptical with a magazine..) After that I stretched and was just too exhausted for strength training.
I made my lasagna tonight and ate about 1/7th of it, bringing my calorie total to 1,750 for today, which is the other reason why my scale might show a bit of a gain for tomorrow. I don't think there is anything wrong with having eaten that much for one day, although I do think it's probably more than I can eat on average and expect to lose. I have a 1,400 calorie plan set for tomorrow. I'm glad I listened to my body and ate more - there's no question in my mind that the reason I've lacked the energy for good workouts the past two days is because of my calorie reductions.
I am proud of myself for being flexible and allowing myself to have a LITTLE extra. Of course I would love to keep on going beyond a LITTLE bit extra, which is typically how my problem eating starts. So after eating a little of my lasagna, I was then tempted to start eating some nuts - straight from the jar! (BIG no-no for compulsive overeaters - everything must be preportioned!) So instead I grabbed some "emergency" gum and shoved it in my mouth before I really messed up. Can't eat nuts while chewing minty gum!
I'm also proud of something I did last night - I was tired when I arrived at Jess' at around 9:45, and I'd already gone to the gym, and Jess was already in bed (watching a movie that I wasn't interested in). It was so tempting to get in bed and cuddle, but instead I made myself go and do my 8-minute ab workout on his computer. I've promised myself I'd do abs every other day, coinciding with the nights I stay at Jess' (I don't do them at the gym.) So, there should really never be a question of do them or don't do them - it's like the Nike slogan - JUST DO THEM!
Wednesday, January 30, 2008
So I asked my question on the fitness boards and a guy who's a personal trainer told me that I've probably only gained 2-3 pounds of muscle in a year (although in a later message he said it could possibly be more - up to 8ish). So, I figure, I weigh 151 right now (same as yesterday..)...could I have the same amount of body fat right now that I would have a year ago at 149 pounds? 143 pounds?? Interesting, but I don't think I could really know for sure.
I had a pretty lackluster workout today. I did 65 minutes on the elliptical but was too tired to go fast. I should have gotten that coffee - even a small decaf - that I was considering beforehand. I had eaten all my food for the day before the gym, but it was less than 1,400 calories today after less than 1,300 yesterday, so I'm SURE that's part of why I'm dragging. Tomorrow I'll go for 1,400 and see if that helps. If I can burn an extra 100 calories during my cardio with the extra energy, it won't make any net difference anyway, except that I'll feel better. Anyway, after cardio I did chest, back, and stretching. There was a "biggest loser" club working out together, including one of my coworkers. I am so not the kind of person who would wanna do that - I like to do my own thing, at a time that works for ME!
Anyway, I got home and weighed myself and was very happy to see 153.0 on the scale because the past few days when I weighed myself at that time of day I was weighing about 1.5 pounds more than that. I'm very optomistic that I am VERY close to FINALLY, once again, saying GOOD BYE/GOOD RIDDANCE to the 150s. I thought I was done with the 150s when I lost the weight the first time around last year, but a few days before my birthday in late December, I went from avoiding the holiday junk food to gorging on basically ALL of it, and my weight jumped from 143 to the 150s and I have not been below 150 since then. :(
Last night I bought ingredients for my yummy healthy lasagna - adapted a recipe from SparkPeople - but didn't have time to make it, and it's past 8 p.m. now so I won't make it tonight, either. Will hope for tomorrow. Mmmmm.....lasagna. In the meantime, I haven't actually eaten any meat since Sunday, and that was just chicken. I have an Omega-3 egg every day, which sometimes I think I should quit because of the cholesterol, but it's just such an easy way to get in protein!! (I hate dealing with raw meat.) Anyway, I try to keep my protein levels up mostly with Kashi GoLean, which has a lot of soy protein in it. Today I needed two servings just to get abovethe minimum recommended amount of protein - 60 grams (I think in the end I was at 67). SparkPeople's fat recommendations seem a little high (30 percent) and protein a little low (15 percent) compared to other programs, but I know they're based on research so I do try to follow them for the most part. Of course whenever I have a big slab of fish or something for dinner, I'm way over 15 percent for protein, but most days I don't eat like that! I should actually probably be eating fish more often!!
Oh, I've been meaning to mention this for a while now. Without getting into any of the TMI details, I know I was ovulating this past weekend - for the first time in about seven years (just stopped taking Trivora). Weird! I'm a little anxious about what PMS will be like now... and when to expect it!!
Tuesday, January 29, 2008
Yup, one day less than three weeks to go! Today I weighed 151.0. I am actually doing that obsessive thing where I calculate how much I lost since yesterday (0.4 lb) and multiply that by the number of days left (20) and then subtracting the product (I teach elementary math) from my current weight to see what I might weigh on J-Day (Jamaica Day!) if the trend continues. That's 151 - 8 = 143. Of course some days I will show a minor gain, and if I use my little formula on those days it would be extremely discouraging. I must remind myself that this is only one step in a lifelong journey and as long as I keep making one good choice after another, I'll be fine. In fact, my weight when I leave for Jamaica is really out of my hands. Plus, I really wanna know how much muscle I might have gained. I think I'll post a question about it on the exercise boards. Anyone know how many pounds of muscle a 30-year-old (ugh, old) woman might gain if she does about 30 minutes of strength training per day, cycling days of chest/back, legs, and arms/shoulders??
I think I'm looking pretty good for weighing so much actually - another sign that maybe I've gained muscle. I still wanna work on some flab but not TOO much. Maybe I should have Jess (boyfriend) take new bikini shots so I can compare.
Anyway, I feel like I'm doing absolutely everything I can to lose weight in a healthy way. I'm now up to 90 minutes at the gym - that includes an hour of high-intensity cardio (up from 45 mins) and a half hour of strength training plus a little stretching. I'm drinking tons of water and green tea. I'm getting lots of sleep. And I'm eating 1,200-1,800 calories per day, depending on how active I am and how I feel. Today I'd planned 1,400 but skipped a couple items to bring me down just below 1,300. Oh, and what I am eating is very healthy too.
So I feel like I'm doing all I can do and the rest is out of my hands. Which is actually a comforting thought. Jamaica, here I come. :)
Monday, January 28, 2008
I LOVE SKIING!!! I skied about 4 hours on Saturday and 3 hours on Sunday, and only fell twice. I also stuck 100 percent perfectly to my food plan with the one exception of actually NOT EATING one item on Saturday. That 1,800 calorie idea ended up working out perfectly. Without the one item on Saturday (a serving of Total cereal) I actually ate more like 1,700 calories. I ate everything I'd planned - and nothing else - all the other days. I also went to the gym after I got home yesterday, even though I'd skied 3 hours that day!! I did about a half hour of chest, back, and stretching, and then about 20 minutes of running about 6.3 mph. The Sunday night crowd at the gym is a friendly bunch!
I am trying not to be discouraged by my weight. I weighed 154.0 on Thursday, 151.2 on Friday, 151.4 on Saturday, 152.8 on Sunday, and 151.4 again today. Actually when I look at it that way it seems better - I was focused on the fact that I was gaining over the weekend, but I have to keep in mind that I'm down 2.5 pounds from Thursday - just four days ago! I'm just really impatient right now because I so wanted to weigh 130-135 in Jamaica and at this point I'll be lucky to be less than 145. I'm leaving in exactly 3 weeks. I should probably increase my cardio from 45 minutes to 60 for my remaining time. Today I did 40 minutes of running and 5 minutes of walking and then I was exhausted, but I still stretched and did my leg routine. I think I was tired because I needed to eat more before my workout. I was feeling so fantastic earlier today - went to bed SO early last night (7:30!) and was just feeling refreshed and healthy and fit. I also really do think I've gained muscle, so yeah my weight will be a little higher, but I can't imagine I've gained more than a pound or two of muscle - I have no idea really, but it doesn't seem like enough to justify weighing 20 pounds more than my goal weight!! (I also see flab hanging around that I'm sure is also contributing..)
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