Thursday, August 14, 2008
My weight is down 2.0 pounds since yesterday...I weigh 151.6, which is the lowest I've weighed since early June. Soon I will be hitting a milestone - the 140s - which I have not seen since mid-February!!!
Yesterday's workout was great - long and hard. I did 40 minutes of chest, back, and stretching, and then 65 minutes on the elliptical keeping my heart rate up there. Without too many speed bursts I was a little slower than last time...I didn't quite make a 10K, but almost.
Last night in bed I checked my resting heart rate and it was 43 beats per minute!
Wednesday, August 13, 2008
My weight graph since early July has been a wavy line that slopes downward. My weight has gone down, then up, then down some more...with the overall trend, thankfully, decreasing. The waves have been getting smaller too...closer to a straight line... but right now I am in the upswing of a new wave and I do not like it! I am up 1.6 pounds since yesterday. Yesterday I didn't eat a bunch of sodium or anything. I ate at about the top of the range of calories I've been having lately - a little over 1,400 - and I was pretty hungry in the late afternoon/early evening and decided that today I would eat even more (very top of my range about 1,550). For exercise, I did my eight-minute ab video and then went for a long walk...it was about an hour and a half. I was also going to go to the gym but things got too busy and I never made it. I know that a walk, even a long one, is not quite a challenge for me anymore. It's not the same as running or using the elliptical at the gym. But I also know it's good to give my body a break sometimes. So I'm going to keep doing what I'm doing and not worry about the temporary gain. It's the big picture I should be looking at, not daily fluctuations. And today I am going for a big sweat session at the gym. I even gave up a chance to hang out with my parents all day at the Cape to be sure I'd have time for the gym. (Or was that a convenient excuse to get out of going with them? Heehee.)
On another note, I am weaning myself off of boxed cereals. Even the ones that are supposedly healthy still have added sugar and salt. I bought some Bob's Red Mill cereal yesterday instead - the only ingredients are organic whole grain oats, organic wheat bran, organic flaxseed meal, organic oat bran, and organic wheat germ. I really hope I like it. I am about to put it in single-serving baggies...tedious, but worth it when I am flying around getting my meals packed up on busy days! Also saves me from the temptation to use it in some weird big baking concotion - this is sadly something I would have done in the past. Now I trust myself not to make a poor choice like that, but certainly having it in single-serving bags reminds me to make the good choices.
I also made a casserole last night and it came out a bit watery. Maybe next time I could add one serving of this cereal stuff (it's all ground up).
Sorry for the most boring blog entry ever, but it was basically just me thinking with the keyboard.
Tuesday, August 12, 2008
I just used mapmyrun.com for the spontaneous walk I went on today...4.92 miles! I wasn't in workout clothes so I couldn't jog...but it was a beautiful walk through the Arnold Aroboretum.
Monday, August 11, 2008
I'm still right on track with that sloping red line on my weight graph - the one that has me losing two pounds a week until I hit 130 on October 30. I am confident now in my ability to trust myself to make the right decisions and stay on course. In fact, if it stays this easy I may think about a different final weight goal, I don't know. Right now I have a slimmer face and clearer complexion than a couple months ago, and my collarbone shows more and my belly squishiness is noticably smaller. But I still can't wear last summer's shorts, which is proof that there is work to do.
Am I the only one who kind of thinks of my program and my goals as one and the same? I guess "goals" are supposed to be things like what I'll weigh and what size I'll be, but I think of goals as things I can control, like my exercise and diet choices.
I would like to define myself as an active person...someone who spends a large percentage of her free time outdoors (or at the gym)...someone who chooses recreational activities that involve movement instead of sitting (or worse - eating!). The kinds of activities I want to be into include walking/biking for exploration and for the purpose of getting places, hiking, boogie boarding (summer) and skiing (winter), dancing for fun and for exercise, using gym equipment and various exercise classes (favorites & new ones), and running to train for races from time to time. Sometimes I think about doing team sports, but I've always been so bad at them....
My eating goal, I'm deciding, will continue to need some structure...think of it as "intution based on fact" as opposed to JUST intuition. This is a change from previous long-term goals I've had, when I thought that my ultimate goal would be to be able to make healthy food choices intuitively. I would like to have at the very least a rough sketch of an eating plan at all times. When I'm having a plain old day I can stick to an exact plan, but when the day is a little funky I can make smart substitutions to my plan. I can try eating only when I am hungry, but if I have some sense of how many calories I've consumed, I can use my brain to help my stomach figure out whether I really am hungry.
I will always need to stay focused with eating goals, because this is the area that can make the biggest impact, either in a positive or negative way. I have learned that it is important not only to have a plan for the day's food but also to deliberately spread that food out. For me it helps to think roughly in terms of three meals per day without snacks. The trick is that I don't just sit down and eat these meals and then go without eating for hours in between, rather I graze on each meal. But, I can't graze my way through breakfast, lunch, and part of dinner by noontime either. I need to spread it out throughout the day. Here is what has been working for me lately:
In the morning, I have a medium-sized coffee with skim milk. Very recently I have found that I really like using unsweened soy milk instead of the skim when I make the coffee at home, and I don't even need to use Splenda when I do this! (Today's discovery..) That's another goal, by the way: eliminate unnatural stuff like Splenda, antibiotics, corn syrup, etc.
The coffee generally keeps me going for a while, plus I drink tea, water, or seltzer throughout. At summer school I'd start working on my breakfast smoothie usually at snack time and finish it after school - it's so filling it's hard to finish in one sitting. When school starts, I'd like to continue with the smoothies. I will have to see whether it makes most sense to start before 1st period and finish at snack (2nd period), or whether I can hold off with just the coffee before school and start the smoothie at snack...and finish at lunch or at the end of snack...I'll see what seems to work best to make me feel not hungry and productive. The only rule will be that no other food will be eaten before lunch. The coffee and smoothie are big and nutritious enough that I don't need a snack, and lunch should not be eaten before lunchtime!! I can keep myself going with other beverages too.
My lunch will be a serving of whatever batch-cooking item I've made...these tend to be veggie-heavy, macronutrient-balanced savory dishes. After lunch I must make a committment NOT to start dipping into my dinner items but rather have some gum for dessert and then drink water. Maybe a cup of decaf coffee or tea with lunch.
I will need to set some kind of rough time limit for when I can start eating my dinner items...which isn't really a traditional dinner at all but rather a combination of little items (for example, today it's a hardboiled egg, a small yogurt, an ounce of almonds, Total, GoLean, and a packet of plain oatmeal I'll sprinkle apple pie spice on). I'll have to again wait and see what works in terms of how hungry I am/how soon I get hungry after lunch, what time I leave school and go to the gym (need to be just right in terms of not too hungry, not too full for workouts), and how hungry I get/how late it is after the gym. My guess is that I could probably spread out half the items between 1 p.m. and whenever I leave school for the gym, and have the other half after the gym.
Anyway, these plans will be mostly laid out on the weekends, when I will prepare most of the items I'll be eating throughout the week. I'll keep track of my overall energy levels and rate of weightloss to determine whether I'm at the right daily calorie level. And like I said earlier, I won't stray much from my plans, but when I do, I will do it using smart substitutions (meaning I will still eat some of what's on my plan, but remove about an equal amount of roughly the same macronutrient to make room for whatever I'm substituting in).
And as I've mentioned in previous blogs, the very most important thing to do will be to get right back on plan immediately when I slip up.
My ultimate reward for making all these healthy choices is seeing the world and having the world see me in my thin, fit body. I am on a vacation kick right now and I just can't stop dreaming up the next place I'm going to go. We are seriously considering a Carribbean cruise in February 2009...it would be especially incredible if we could find (and afford) one of those fitness-themed cruises. I also want to do several shorter trips, like the Martha's Vineyard trip coming up in a week and a half, and an overnight stay somewhere beachy (Maine, maybe) with my mom.
They say you shouldn't do anything for weightloss that you can't live with for the long term. The plan I've written up here, I could see myself doing all year long! (I'd say forever, but I'm guessing the plan might need some modifying if I ever have a big life change, like kids or something.) It's certainly something I can, and will, do as long as it makes sense.
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