Friday, November 06, 2009
This weight loss thing for me is more difficult than I had imagined. Weight seemed to have come off faster in the beginning. ( A look back over my data didn't confirm my memory of it.)
I need to be more content with the slow pace of this weight loss effort. During this two week report time period I have lost 2.2 pounds. OK, I'll take it. In previous times, I would have been back to slowly gaining again!
So, NOTE TO MYSELF: My new mantras will be: 1. Slow and steady wins the race. 2. Every day in every way, I'm getting better and better!
Data for this two week period:
My Avg. calorie burn per day=2013 Ineed to keep improving this rate!
My Avg. calories consumed per day=1407 ( about half from carbs, and about 25% each between fat and protein)
Avg. Total fat per day=42g, Avg. Sat fat per day=12g
Avg total sodium per day 1759mg (upper limit=2300mg)
Avg carbs per day=201, Avg fiber per day=38g.
Avg protein per day=92 grams
Average daily calorie deficit=606 cal.
AND a big thank you for my two companions in this journey - My Omron Pedometer which I continue to wear and my GoFitWear armband which keeps me honest about what I'm doing!
My average Physical activity per day=3 hours 11 minutes (per GWF), vigorous activity(per GWF)= 19 minutes per day.
Average steps per day=4670(GFW), 6847 steps(Omron)
Avg. aerobic min per day=38.5(omron)
Average sleep duration= 6.2 hours perday ( GFW) I need to work on this!
I did it! I finished this report!
Thursday, October 22, 2009
Due to the concerns that I raised in my two previous blogs, my Goals have been revised.
My calories burned - old goal=2250 cal; New goal=2100cal
My calories consumed - old goal=1500; New goal=1350 cal
My goal weight - old goal=130lb; new goal=125lb. I will be revisiting these goals as the journey continues... They seem daunting to me but I need to keep remembering - One day at a time! (BTW - Mid April 2010)
My average calories burned=1887 (This needs to increase.)
My average calories consumed= 1378 (So far, so good)
My avg T fat =34g; Avg Sat fat=9g
Avg sodium=1541mg(upper limit 2300)
Carbs per day=194g; tot fiber per day=33g
Protein per day=96g
Alcohol per day =3g ( the wine had to go. No empty calories)
Avg calorie deficit per day=509 ( this needs to increase to nearer 750.)
My physical activity= 2hr 50 min per day, vigorous activity= 19 min per day.
My number of steps per day= 2878 Should be a minimum of 5000 per day.
My sleep duration=almost 7 hours per day
Wednesday, October 21, 2009
Oh, no. Not Sunny again!!!!!!!!!!!!!
Here is my data from the link:
Weight 161.8 lbs
Waist 35 in (Actually it is 34.5)
Body-Mass Index (BMI) 29.7 kg/m2
Waist-to-Height Ratio (WHtR) 56.5 %
Body Fat 34.1 %
Basal Metabolic Rate (BMR) 1322 kcals/day
Surface Area 1.79 m squared
Willoughby Athlete Weight 125 lbs
Willoughby Athlete Waist in 28.4"
(Waist is usually measured at one inch above the navel.)
Body-Mass Index (BMI) The body-mass index (BMI) is calculated by dividing your weight (in kg) by the square of your height (in meters). A BMI greater than 25 may indicate that you are overweight, while a BMI greater than 30 generally indicates obesity.
A BMI of 27.8 for men and 27.3 for women is the cutoff point for obesity used in the National Health and Nutrition Examination Survey (NHANES II). The National Academy of Sciences' diet and health report suggests the following normal BMI ranges:
Normal BMI Range 45 to 54 years, 22 to 27
55 to 65 years 23 to 28
Over 65 years 24 to 29
(Department of Health and Human Services Consensus Conference on Obesity, April,1 1992)
Dr. Ben Z. Krentzman offers the following interpretation of BMI ranges:
A BMI from 20 through 26: desirable for most middle-aged adults. Nonsmokers with a consistent BMI within this range have the lowest risk of disease and premature death. In this category, weight gain can be avoided through moderate eating habits and exercise.
A BMI from 27 through 29: moderately overweight, carries a slightly increased risk of weight-related health problems, such as high blood pressure, high blood cholesterol, heart disease and adult-onset diabetes. People in this group have the hardest decision to make about reducing, given the potential health risks of weight loss. To prevent the development of weight-related health problems, most people in this category should avoid gaining additional pounds by adopting a low-fat diet and a routine of regular exercise. Weight loss for cosmetic reasons is very common here . Sunny is here!
A BMI of 30 through 40: truly overweight, the risk of developing heart disease and other weight-related conditions rises sharply. Most people should lose weight in this category. Adult-onset diabetics in this category should definitely reduce, since blood-sugar control improves with weight loss.
A BMI of 40 or more; severely overweight, you are in great danger of dying early. 80% eat in frequent binges. Secret eating is common. Best weight loss technique is often a fasting diet. Benefits of losing weight clearly outstrip any dangers.
YIKES, TOO MUCH INFO
(Bottom line I should weigh 125 lb and have a 28.4" waist!
Not any where near these numbers
But that is what goals are for!
Friday, October 09, 2009
Yes, I did miss several weeks between blogs, But their software reports a maximum of 4 weeks.
During this time period, I averaged a calorie burn of 2035 (goal=2250)
I averaged a calorie intake of 1631 (goal=1500)
Average total fat per day=49g. Avg. Sat fat per day= 12g( max suggested=25g per day)
Sodium per day=2323. (max suggested=2300 per day)
Carbs per day=230 (max suggested=not sure per day)
Grams fiber per day =31 (max suggested above 25g per day)
Protein per day= 95 g. ( goal per day above 60g)
Alcohol per day= 9 g, I DO like an occasional glass of wine!
Average Deficit Calories per day=404 (goal=750) Defined as Calories burned per day- Calorie Intake= Deficit
Conclusions= 1. I am eating in a healthy manner, ie quality 2. I am NOT eating in a healthy - quantity. (The story of my life, It's the portion control, dummy!)
However, I must remember that I have lost weight and inches!
Start weight= 187 lb, now 163 lb.
Start waist=39", now 34"
Start hips=45", now 42"
So, I didn't get as far as I wanted and now my time to goal is March 15 instead of Feb 7.
No big deal
My next goal, for October is to match my calories burned to my caloric intake to get to an average deficit of 750 calories. With the coming of cold weather just ahead, this will be a challenge!, but, so is life in general!
Wednesday, September 02, 2009
I never did get back to finish my week 7 blog, so here is three weeks of data.
Average calories burned per day:- Goal=2250; 3 week average=2206
Average calories consumed per day:- Goal 1200-1500; 3 week average=1594
Ave T Fat per day = 50g. 26.3% of calories
Avg Sat Fat per day = 15g.
Avg Carbs per day = 225g. 51.5% of calories
Avg Fiber per day = 32g.
Avg Sugar per day = 100g.
Avg. Protein per day = 96g. 21.3% of calories
Average Alcohol per day = less than 1g
Average calorie deficit per day = 612 calories goal was 750 for 1.5 lb loss per wk
An average deficit of 500 cal per day would or should average 1 lb per week
Average hours of physical activity/day 4 hr, 12 min. That doesn't mean continuous power walking, but cooking, cleaning, laundry, etc, the normal activities of life, plus about 30-60 minutes of vigorous walking/day, at least 3 trips to curves per week, and mowing my small lawn once/week. Oh, and kitty litter cleaning, trips to grocery, and putting out the trash and recycling. A person who lives alone has a lot of daily activities!
Average steps per day = 3938 (The number of steps logged by the armband per day continues to lag far below steps counted by my Omron HJ7201T Omron # of steps to follow when available.
I have been concentrating on good nutrition and trying for 10,000 Omron steps a day.
Goddess of Go, I set my METs to five instead of 6 so that I could see where, if anywhere, I have been moving faster than average. At 5 METs, I have been averaging 14 min of 'vigorous' activity per day. at age = 70, I think I can cut myself some slack.
As we increase in activity over time and the body adapts to that higher level of activity, I can expect that were I wearing a heart rate monitor, I would have to exercise in the 75% to 85% heart rate range to continue to reach a 'vigorous' heart rate.
After 9 weeks of weight loss activity, I am very happy with the 12 lbs lost so far. I will continue to aim at an average daily deficit of 750 calories per day to continue to loose weight slowly and steadily................................
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