Wednesday, February 22, 2012
Here's a link to an article in today's Toronto Globe and Mail about a new on-line tool called the Body Weigh Simulator which helps predict how people lose weight on a diet.
The standard weight-loss diet approach tells us: since there are 3,500 calories in a pound of body fat, to lose 1 pound you have to eat 3500 fewer calories or burn off 3,500 more calories with exercise. That's 500 calories a day for seven days to lose 1 pound a week.
But we know that weight loss doesn't happen consistently. Initial weight loss on a diet does tend to follow that pattern. But then weight loss tends to slow. Or plateau. Even if you keep up the 500 a day calorie "deficit".
And that's because metabolism slows with weight loss so that the body burns fewer calories "at rest".
This new Body Weight Simulator tool is pretty interesting because you input age, gender, body weight, height, activity level, weight goal and your time line for reaching that weight goal: and then the tool simulates what diet and exercise changes will be necessary to reach your goal weight. But even more important, what changes will be necessary to MAINTAIN that goal weight over time.
We know, maintenance is the tough part as metabolism slows.
I had lots of fun playing around with this tool. Here's the link to the Body Weight Simulator:
What do I think? The simulator seems to me to overestimate by quite a significant margin the number of calories I can eat a day while still maintaining my current weight. Spark People also overestimates the number of calories I can actually eat.
However, what this simulator makes absolutely clear . . . is that although losing weight requires significant calorie reduction during the "diet" phase, it also requires permanent calorie reduction during the "maintenance" phase.
If I want to weight less permanently, I have to eat less. Yeah. Permanently.
I'm thinking that eating less permanently is also going to mean I'll need to savour hunger. Permanently. Is that OK with me? Yes it is.
As Steve Siebold told me on day three of fatloser.com, "Fat people give in to cravings, fit people prepare for cravings".
Cravings can't be eliminated. Not if I want to be slim.
But if I cultivate an attitude of mental toughness about cravings, the cravings don't last long. Twenty minutes, tops.
The slimness, on the other hand, lasts: 24/7. And the slimness, increased energy, general feeling of alertness and self-control? No question. It's worth it.
Tuesday, February 21, 2012
Restless night . . . followed by sleeping in . . . followed by a rush to get to my appointment for 8:30 and no time for breakfast. First meal was after noon.
Did not panic; did not permit myself to consider that hunger was an emergency. Worked hard all morning under tough circumstances, and chose to experience the lack of food as sharpness, mental agility, focus. Chose a healthful lunch from those on offer. Stayed within my calorie range all day.
The hunger was OK.
I clocked in for fatloser.com second day video: and yes, I'm fully committed!
Sunday, February 19, 2012
I'm continuing to enjoy hunger in anticipation of my meals, and hunger is helping me feel light and nimble and alert! Then I'm eating just until I'm satisfied, not more. And waiting until the next scheduled meal or snack.
Today I was hungry when I got up. Great way to start the day . . . waaaaay better than a food hangover. So took my time and made myself a delicious and substantial Greek omelette with feta and spinach for breakfast, plus hot hot salsa and lots of coffee.
Crunched up a granola bar after my cross country ski (gorgeous! sparkly! perfect wax, perfect kick/glide) and before upper body ST at the gym.
Then a large bowl of cheese tortellini tomato soup for lunch with chopped carrot, celery, bell peppers, yellow cauliflower: mmmmmm. Lots of Italian seasoning. Tasted great. I was definitely hungry for it.
Bought: a great pair of size six trousers, brown/taupe/grey/camel tweedy. Liquidation bargain: expensive brand, marked down to $14.00. I didn't even try 'em on: could see that they would be a good fit for me and a good length (and they are). Will work with a number of items in the ol' wardrobe . . .. This is the time of year when it's kinda fun to add something new to the tried and true.
I'd seen a single serving brownie recipe last week and found time today to experiment with it, modifying a little bit by adding melted dark chocolate on top: posted the recipe too (129 calories). Worth'em, but calories could be further reduced with Splenda instead of brown sugar, and fibre could be increased with whole wheat flour of course: next time. The brownie made a quick gooey snack after a brief trip to the office; just 42 seconds high power in the microwave, then 30 seconds more low power to melt the chocolate -- and 10 minutes to cool (while I made a second one for DH!. I savoured it, slowly. If you try it, let me know what you think!!
Looking forward to some supper . . . in a little while. I'm planning a salad with lots of chopped veggies and some chicken. Fresh berries for dessert. But first, gotta experience that hunger!! Gotta remind myself: hunger isn't an emergency. Hunger is what thin people expect very day. Hunger is what can help me enjoy my meals to the max. And eating just until I'm full sets me up to enjoy the next meal too.
This is working for me, so far. It's a pretty interesting experiment so I'm going to continue with it for at least a few more days.
Friday, February 17, 2012
Savoured hunger yesterday with some success -- enjoyed that feeling of lightness and anticipation of the next meal! And: enjoyed eating at those scheduled meals just until full. Woke up this morning hungry for breakfast. Savoured the hunger. Savoured the breakfast: fat free Greek yogourt with raspberries, blueberries, blackberries, strawberries: just enough.
And savoured the comments on the first blog too. Thank you all!
It's that time of year when parents of young children are thinking about summer camps -- so our local paper had an "insert" on choosing the appropriate camp for your kid, which included an article about camp food. Apparently there are lots of complaints about food at camp. Not the food itself so much (although some kids have never seen so many vegetables, so few chicken nuggets and pizzas). But in particular that food isn't available all day long. That kids have to wait for meals and (generally) two scheduled snacks: late afternoon and before bed. The article pointed out that kids at camp tend to roar enthusiastically towards the dining hall, ready for breakfast. Ready for lunch. Hungry. Something many of them have never experienced before. Something many of them have been encouraged to fear. Something many of them have had pre-emptively smothered with "snack packs" and "juice boxes" handed around in the back seats of vans. Quick stops at drive-throughs.
Hmmmm. Childhood obesity an issue? Maybe summer camps, with scheduled meals and the opportunity to experience healthy hunger, are part of the solution.
I'm telling myself that I'm at summer camp!
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