SUNNYWBL   138,739
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SUNNYWBL's Recent Blog Entries

How Far am I to a Near Ideal Weight and Fitness Level?

Wednesday, October 21, 2009

Oh, no. Not Sunny again!!!!!!!!!!!!! emoticon

Here is my data from the link:

Weight 161.8 lbs

Height 5'2"

Waist 35 in (Actually it is 34.5)

Sex Female

Age 70

Results:


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.)
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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:

Age
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)
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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! emoticon

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!

emoticonNot any where near these numbers emoticon

emoticonBut that is what goals are for! emoticon

  
  Member Comments About This Blog Post:

SUNNYWBL 10/22/2009 1:48AM

    And thank you for the link from YOUR similarly titled blog!

emoticonsUNNY emoticon

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SIMPLELIFE4REAL 10/21/2009 7:34PM

    It's great you are working toward those goals! You can do it.

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My Weight Loss Journey with GoWearFit - Weeks 11, 12, 13, and 14

Friday, October 09, 2009

Yes, I did miss several weeks between blogs, But their software reports a maximum of 4 weeks. emoticon

During this time period, I averaged a calorie burn of 2035 (goal=2250) emoticon
I averaged a calorie intake of 1631 (goal=1500) emoticon

Average total fat per day=49g. Avg. Sat fat per day= 12g( max suggested=25g per day) emoticon
Sodium per day=2323. (max suggested=2300 per day) emoticon
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 emoticon

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! emoticon

Start weight= 187 lb, now 163 lb.
Start waist=39", now 34"
Start hips=45", now 42" emoticon


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 emoticon

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!

  


My Weight Loss Journey With GoFitWear - Weeks 7,8, and 9

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................................

  
  Member Comments About This Blog Post:

SIMPLELIFE4REAL 9/28/2009 10:06PM

    Wow! I'm impressed at how well you are tracking things. That's great!

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Week 7- My Journey Down the Weight Loss Road is Less Bumpy

Thursday, August 20, 2009

emoticon emoticon emoticon emoticon emoticon emoticon

A common error in my weight loss efforts has been the thought "Wow! I'm doing so well that I can afford to treat myself". I try not to make the same mistake twice, So this week I found myself reaching for the candy stached in the garage. Combine that with the onset of SAD that encourages me to read in bed and not want to exercise.

To be completed later emoticon

My week averages were : cal burned,
calories eaten,
3 hr/02 min activity, daily
avg deficit calories,
steps,
and 6 hr/19 min sleep (lying down 7 hr/ 55 min)
Avg Protein/day =, ( g)
avg Tot Fat = % ( g total fat /sat fat = g),
avg Carbs = %
Avg Sodium =mg;
fiber = g,

My week 6 averages were : cal burned,
calories eaten,
hr/0 min activity daily,
avg deficit calories,
steps,
and hr/ min sleep (lying down hr/ min)little change
Avg Protein/day =%, ( g)
avg Tot Fat =% ( g total fat /sat fat = g),
avg Carbs = %
Avg Sodium =mg;
fiber = g,

Notes -

1. Many sleep interuptions during night, no change.

2. I'm OFF the 1.5 lb/week chart by 3 lb, but as the Guv (CA) would say, I'll be baaakk!

3.I'm still working on getting it! Don't go down the road " I'm doing well I can afford to treat myself". IT'S NOT A ROAD BUT A SLIPPERY SLOPE BACK TO BAD HABITS!!!

I have forgiven myself, BUT as the days continue to shorten, I'll need to up my efforts to keep moving.

  


A Bump on my Weight Loss Journey's Road - Week 6

Thursday, August 13, 2009

A common error in my weight loss efforts hasbeen the thought "Wow! I'm doing so well that I can afford to treat myself". The latest bump was a sale at the local grocery on 6 oz cups of light ice cream. I got more than 1. I got more than 1 at least 3 times, encouraged by a$1 coupon for a purchase of 4 cups. I ate them all at the rate of 1/day, then 2/day. Combine that with the onset of SAD that encourages me to read in bed and not want to exercise.


My week 4-5 averages were : 2397 cal burned,
1572 calories eaten,
3 hr/02 min activity, daily
avg deficit -825 calories,
4227 steps,
and 6 hr/19 min sleep (lying down 7 hr/ 55 min)
Avg Protein/day =24%, (102g)
avg Tot Fat = 24.5% (45 g total fat /sat fat =11 g),
avg Carbs = 51.1%
Avg Sodium =2543mg;
fiber = 30 g,

My week 6 averages were : 2191 cal burned, DOWN 200+
1577 calories eaten, about the same
2 hr/08 min activity daily, DOWN almost 1 hour/day
avg deficit -614 calories, DOWN 211 cal/day
3705 steps, 500+ less/day
and 6 hr/19 min sleep (lying down 7 hr/ 55 min)little change
Avg Protein/day =22.1%, (96g)
avg Tot Fat = 22.0% (41 g total fat /sat fat =12 g),
avg Carbs = 55.9%
Avg Sodium =2462mg;
fiber = 39 g,

Notes -

1. Many sleep interuptions during night, no change.

2. Gained more than a pound, then lost it. I'm OFF the 1.5 lb/week chart But as the Guv (CA) would say, I'll be baaakk!

3. Finally GOT IT! Don't go down the road " I'm doing well I can afford to treat myself".
IT'S NOT A ROAD BUT A SLIPPERY SLOPE BACK TO BAD HABITS!!!

I have forgiven myself, BUT as the days continue to shorten, I'll need to up my efforts to keep moving.

  


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