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Goal weight is close..but yet so far

Saturday, January 19, 2013

As I continue to obsess about being so close to goal, I realize I've reached familiar territory. During my teens and 20s I agonized over being so "fat". Looking back, I only had about 15-20 pounds to lose, but they might as well have been 100.

I understand now, why that weight was such a struggle. We now know that losing the last 10-15-20 pounds is NOTHING like losing the first 20-40-50 pounds. It's a totally different battle because it's harder to create a calorie deficit when you're close to a healthy weight. So, to continue losing weight you either have to eat less, move more or a combination of the two. And figuring out what combination of behaviors is the most effective and sustainable is tricky.

My 2 week stint on the South Beach phase 1 diet taught me that at this size, there is little room for error in my eating habits. I was averaging 1,000 to 1,200 calories a day and the weight just "fell off." But I can't sustain a diet like that. I like to eat dessert on occasion and I'm addicted to barbecue ribs. So how can I eat less/move more long enough to get to goal? That's the $64,000 question.

When I communicate with other maintainers on SP, they advise me to remove the deadline and focus on a healthy lifestyle because I have the rest of my life to lose the weight. I understand the intellectual argument, but emotionally, I need a goal that has a realistic deadline. Otherwise, I'll procrastinate and meander. Goals and deadlines are motivating and keep me focused.

So, here are some goals:
1) Lose 15-20 pounds by memorial day weekend. (That's less than 4 pounds a month)
2) Run a 12 minute mile by memorial day weekend. (Right now, I am jogging at 4 MPH)
3) Find a 5K race in my community that will take place in May/June and SIGN UP with a friend.

I am going to close this blog so I can google some local websites and find a 5K race.

Onward and downward!



  
  Member Comments About This Blog Post:

SPARKLE1908 1/20/2013 4:27PM

    emoticon emoticon

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MOBYCARP 1/19/2013 6:26PM

    I like the running goal. If you try to maintain your weight, but improve your running, chances are that you'll end up slowly losing weight till you hit a level that your body is happy with for how active you are. That level may or may not be at the number you envision as your ultimate goal.

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ANNEMAC5 1/19/2013 1:48PM

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SONYALATRECE 1/19/2013 1:43PM

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CAKEMAKERMOM 1/19/2013 11:28AM

    It also helps to remember how far you've come. How did you feel at your heaviest weight vs how do you feel now? Don't focus too much on the number, but keep check on your fitness level.

Your goals sound like they're attainable!

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MYUTMOST4HIM 1/19/2013 11:15AM

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Was "Connie's" Death Preventable?

Friday, January 18, 2013

Was my former childcare giver’s death preventable? I pondered this question during her funeral yesterday. No one plans to die at age 54. “Connie” left behind a loving husband, three grown children and a grandchild. Was her cancer inevitable or could something have happened to prevent it? Being the curious person that I am, I started googling for information and found the following statistics from the National Cancer Institute:

• Caucasian-American women have the highest rates of breast cancer, but when African-American women get cancer, we are more likely to die. For every 100,000 Caucasian women diagnosed, 25 will die. For every 100,000 African-American women diagnosed, nearly 40 will die.

Risk factors associated with breast cancer are: smoking, physical inactivity, obesity, and excessive alcohol intake. Factors associated with higher death rates are: lack of medical coverage, barriers to early detection and screening, unequal access to improvements in treatment, and a higher prevalence of aggressive forms of breast cancer in African-American women.

I don’t have all the details that contributed to Connie’s death. I do know these basic things; her husband had health insurance, Connie did not smoke or drink, but she was morbidly obese for many years and did not exercise. She was also an excellent cook and ate a traditional soul food diet.

During the funeral service, feelings of frustration mingled with my sadness as her friends and family raved about her cooking skills during their tributes. The question that lay heavy on my mind was “Would Connie be alive today if she had changed her diet and started to exercise?” I’ll never know. But there is scientific evidence out there that says it would have removed some of the risk.

I am starting to grow tired of hearing about African-American women becoming disabled or dying in their 40’s and 50’s. I’m tired of opening the community newspaper and seeing all these tributes to middle-age women who’ve passed away, leaving behind broken-hearted families and friends. At some point, whether we’re black, white, American Indian, Latino or Asian, it’s time for us to reach out to the family and friends in our lives and our community and “Spread the Spark” of a healthier lifestyle. We have to find a way to do this without seeming holier-than-thou or preachy. No, it won’t prevent all deaths and disabilities, but it can put all of us on a road to better health.

  
  Member Comments About This Blog Post:

SPARKLE1908 1/20/2013 4:28PM

    Well said...sorry for your loss...some things are preventable but people have to want it for themselves...

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DORAL33178 1/19/2013 10:41PM

    So sorry to hear of your loss. I have thought the exact same question this week about my childhood friend of the family.

My friend passed away on Tuesday. She was only 42 (a year older than me). She was morbidly obese, even as a child. We went to 8th grade and freshman year in high school together and back then she weighed around 200 lbs. Her mom is my mom's best friend sister so for a while we would cross paths a lot during holidays and family gatherings.

I too wonder if she would still be alive if she had lost weight or changed her diet. Small changes in your life can add up and make a huge difference.

I will pray for your friend and mine. Their families are missing two moms.




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JAZZEJR 1/19/2013 7:17PM

    Amen! I'm with you. We may not be able to prevent all these diseases, but we have to do our part to try.

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BABY_GIRL69 1/19/2013 5:06PM

    You are so right. A lot of the time the information is available we just need to make sure our loved ones get out there & get the test done regularly. Some times medicaid will pay for these test now what happens after that is up in the air. I think cost is definitely high on the list of not receiving the care we need. We either pay for it now with exercise, eating healthier & taking care of ourselves or we will pay later.....I am so sad indeed.

God bless,

Dee

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SONYALATRECE 1/19/2013 1:54PM

    emoticon
My condolences.
There may be preventable measures, but we can't force others to conform to healthier lifestyles. I understand your reflection nevertheless.

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JACKIE542 1/18/2013 10:04PM

    I agree, well written. emoticon

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AANGEL3 1/18/2013 5:01PM

    Well said! emoticon

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Got a free skinfold caliper test today

Wednesday, January 16, 2013

As I continue to ponder (obsess) over my goal weight, I had an opportunity today to get a free skinfold caliper test done by a seasoned personal trainer at my new gym. He weighed me, then took a host of measurements and determined I'm carrying 34% body fat. For women my age, this % is the high end of "average." He determined I have a lean body mass of 111 and am carrying about 35 pounds of extra body fat. When he said that, I protested a bit, saying I had no desire to look like a twig. In a nutshell, here's what I learned about how I would look at various weights:

135--If I ever want to become a body builder/fitness model, this is what I would weigh on the day of a competition. I would need to build muscle while I drop fat. Sounds like an incredible amount of work!

141--This is a lean (angular), athletic size for me. If I played soccer or basketball, this is what I'd want to weigh.

153--I would be at 25% body fat and the low end of "average", but with my curves intact.

164--My bodyfat would be 31% which is the top of a healthy range for me.

Also, an internet search yielded an interesting article about body fat %'s which I'm sharing in the link below. The writer has included some interesting photos of people at various body fat %'s.

www.builtlean.com/2012/09/24/body-fa
t-percentage-men-women/


Given what I've learned today, I've narrowed my ideal weight to a range of 147-155. This range is healthy, but not so thin that I start looking angular. When apple shapes like me are lean, we turn into rulers--no boobs, no hips, no curvy waist.

No thanks. I want curves.

Okay, so that means I need to lose anywhere from 12-20 pounds to get to my "happy weight". Nice!

Onward and downward.

  
  Member Comments About This Blog Post:

MNNICE 1/18/2013 1:01PM

    Interesting information. I've never had a body fat test and would be interested in having one sometime.

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CAKEMAKERMOM 1/18/2013 11:40AM

    Thanks for the link. It was interesting.

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MOBYCARP 1/17/2013 6:58PM

    Thanks for the link to body fat % pictures. I haven't had mine measured, but based on the pictures and discussion, I'm probably in the 12-15% range. That confirms my understanding that I really don't want to lose any more weight from where I am right now.

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SUNSET09 1/16/2013 11:43PM

  I'm with on this all of the way and want curves and a healthy lifestyle. I also have a personal trainer and have a food and workout schedule. Wek now what we need to do and I like how you're broken it down for yourself and caem up with your own weight lost amount! It's all in educating ourselves. Thank you for sharing! So, let's do this! emoticon emoticon emoticon emoticon emoticon

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JULIERAE41 1/16/2013 11:23PM

    Thank you so very much for sharing this! I want curves too! I am planning to build muscle and lose fat but don't want to look stark. My goal right now is 180 only because that it what I weighed before thyroid cancer. I'll go from there when I get there!

Thanks again!

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South Beach Phase 1 Lessons Learned

Tuesday, January 15, 2013

I am three meals away from finishing the South Beach Phase 1 Diet. The plan is straightforward and does not have complicated rules, but it takes discipline to be consistent over two weeks. During this time, I lost an astounding 7 pounds.

Here's what I learned:

1. It's motivating to lose this much weight so quickly. Granted, much of it is water, but after months of little to no weight loss, it's a welcome change.

2. Sometimes a diet within a diet really works. In other words, I have my a regular food plan, which is 1,500 to 1,7000 calories a day and includes moderate portions with no forbidden foods. Then, there's short-term jump start diets like SB Phase 1, which is about 1,000 to 1,200 calories. I think that if I have a really wild food day, following this diet for a day or two will help me get back on track.

3. Crash diets make you cranky. Around day 9 or 10, I started resenting this diet and was ready to throw in the towel. It's crystallized for me how unsustainable crash diets are, but I do concede they have their place every once in awhile--especially after two weeks of overeating during the holidays!

4. Being 12 pounds from my goal weight feels amazing! Some of my size 12 pants are getting baggy. There's even one pair I can't wear without a belt. Once I lose more chub around my middle, I'll be a solid size 10 pants. I'm still a size 14 on top, thanks to the boobage, dang it.

5. Workouts are tougher while crash dieting. I've been doing okay with the exercise in the last week, but I noticed while lifting weights that my muscles were getting tired faster.

6. This diet forced me to be vigilant about what I was eating. After a year, the daily tracking of my food, etc. was turning into a grind and I was slacking off on my food choices, eating more calories, etc. I'm sure that's why I plateaued so much in late 2012.

7. I didn't plan to take a two-week break from everything during the holidays, but I think it shocked my system and revved up my metabolism. I was probably eating 2,500 calories+ a day while visiting my folks during the last week. Then, when I suddenly cut my calories to the bone, it restarted my weight loss. I think this is similar to what's called "refeeding" but I'm not sure. It's the logic behind why fitness experts are now recommending cheat meals every week or so.

Well, after breakfast tomorrow, I'll be back on my regular eating plan, but I'm going to work hard to keep the calories between 1,200 and 1,500 a day and incorporate healthier whole grains. I do have a cheat meal of BBQ ribs planned for Saturday, which I'm looking forward to.

Onward and downward! emoticon

  
  Member Comments About This Blog Post:

JACKIE542 1/15/2013 9:32PM

    I think the holidays were hard on everyone, that is the one time I eat what I want, and I lose weight. People have told me to have a protein shake when I am doing more exercise, I have not tried that yet, maybe that would help when lifting weights.
Congratulations on those loose pants. Keep up the good work. emoticon emoticon

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MOBYCARP 1/15/2013 5:29PM

    "Workouts are tougher while crash dieting." Yup. You have to eat enough to fuel the work you're going to do, and there's a reason it's called a "crash" diet.

I do better on a steady diet, where I feel hungry on some days and like I have to eat more than I want on others, but that's just me. I live by tracking and measuring. Intellectually, I think humans were designed for periods of plenty and scarcity; I just can't replicate that for a stable weight.

You've given me an idea of how replicating a mixture of scarcity and plenty might be simulated in an environment that always has plenty of food. I don't think I'll try it, but I'm happy it seems to be working for you.

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TWNOMWE 1/15/2013 3:30PM

    emoticon enjoy the ribs !!


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CAKEMAKERMOM 1/15/2013 2:27PM

    I'm glad this restarted you for the year. I'll bet many of us "fell off" during the end of the year. Fortunately we can always restart and get it going again. Enjoy your bbq ribs this weekend!

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So sad...

Monday, January 14, 2013

Today, I learned that the woman who babysat my daughter from aged 6 months to 5 years died from cancer. Since I have moved, I had no idea she had even been sick. She was only 54 years old. My daughter is almost 21.

She was a wife, a mother, a grandmother, a business woman, a talented decorator with a knack for turning cheap and ordinary things into fabulous works of art. She was extremely intelligent with a boatload of common sense; kind, warm, funny and a great cook.

I had seen her in the store when I was visiting from out of town last spring. She had lost about 100 pounds, but her face had looked so drawn and weary, I withheld commenting. Instinctively, I must have known, but did not feel it was my business to ask how she had lost the weight.

Right now, I feel depressed, but am managing to keep a stiff upper lip, since I'm at work. I'm monitoring myself carefully to refrain from eating my emotions. Regardless, it's a rough day, I'm tired and I have a headache.

  
  Member Comments About This Blog Post:

WRITINGBLUEHAWK 1/15/2013 1:13PM

    Thank you for your comforting words, I do appreciate them!

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BETTERHEALTH123 1/15/2013 10:05AM

    Remember the happy times. Your child was lucky to have such a caring babysitter.

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LADYGSC 1/14/2013 5:50PM

    emoticon sending prayers your way - may God comfort and wrap you in his spiritual arms! Be blessed!!

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BABY_GIRL69 1/14/2013 5:06PM

    The unexpected death is always the hardest but losing someone is overall unbearable.

God bless,

Dee

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CAKEMAKERMOM 1/14/2013 4:23PM

    I'm so sorry for your loss. emoticon

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ANNEMAC5 1/14/2013 2:36PM

    Sorry to hear the sad news emoticon

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VANICIS 1/14/2013 2:22PM

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COMEONMA 1/14/2013 2:19PM

    my thoughts go out to you in this sad time. I will pray for you and both your families. What a young, tragic loss.
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ARCHIMEDESII 1/14/2013 2:18PM

    I'm so sorry to hear of the loss of your family friend. That's a shame. a few weeks ago, I found out that the man who hired me (at another job) had passed away suddenly. He was only 54 years old too. I believe they said it was a heart attack. too young, far too young.

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JACKIE542 1/14/2013 1:48PM

    So sorry! emoticon

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LINDA! 1/14/2013 1:35PM

    Very sad. She was still a "young" woman. emoticon


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