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Saturday, January 26, 2013

This week, I attended three Body Combat classes. They are rigorous! According to the instructor, Sparkpeople and most calorie counters, I'm burning off about 700 calories a session. I sweat buckets and drink tons of water during the class.

I've noticed this week that I've been extremely hungry. It could be hormonal, but the difference this week has been the classes. I think I undid all the work of these classes with my eating. The good news is that I'm eating at maintenance; the bad news is that I've added on some of the water weight I lost doing South Beach Phase 1.

So what's best? A 1,200 to 1,500 calorie diet with moderate exercise? Or a 1,500 to 2,000 calorie diet with rigorous exercise? I haven't crunched the numbers so I don't know.

I'm trying to direct myself to healthier choices when I'm hungry, but I haven't entirely succeeded. The only thing I can think of to do is some menu planning and shopping next week, so I can eat hearty but good for you foods like soups, casseroles and chili.

All I can do is try it out and go from there.

  Member Comments About This Blog Post:

SONYALATRECE 1/27/2013 10:29AM

    Our bodies know what we need. Yours is TELLING you..."feed me!"
You are balancing with more nutrition. Hince the "well-balanced" diet...


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MOBYCARP 1/26/2013 8:46PM

    None of the calorie burn estimates or measurements are accurate, and most overstate the calories burned. Then there's compensation; most people do less non-exercise activity on days when they exercise heavily.

THBS, exercising vigorously does require eating more than exercising moderately. The hard part is quantifying how much more is required.

The best I've found is to look at weight trends on the scale, and adjust the calories I eat in response to trends. A year ago, when I banged up a foot and couldn't run, the difference between running 4 days a week and not being able to walk 10K steps per day was 800 calories per day. That was a lot less of a difference than I expected, but there you have it. I watched the scale trends and adjusted the nutrition range multiple times, and managed to make the weight go sideways.

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CAKEMAKERMOM 1/26/2013 7:55PM

    If you're tracking your calorie output properly, Spark will tell you that you're burning too many calories for what you're eating. If this amount of calorie burn is more than you usually do, then it's possible you will need to eat a little more.

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BABY_GIRL69 1/26/2013 4:27PM

    Well if your workouts & intensity increase then you appetite will too. So you just need to plan your meals & snacks & do the 1800 to 2000 caloric intake.

God bless,


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LYNSEY723 1/26/2013 3:16PM

    I am currently trying to figure out the same thing! I am working out much more vigerously as well and starving all the time. I changed my goals and my calorie range changed from 1200-1550 to now 1400-1750. I think aiming for a 1500 calorie diet with intense exercise should be a pretty decent way to go. Try things out and see how you feel!

Good luck!

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Body Combat

Friday, January 25, 2013

I had grown bored with my fitness routine to the point where I was dreading another day spent on the treadmill/bicycle/elliptical. My new gym offers Body Combat classes and I just took my second one yesterday. It's a combination of kickboxing, tai chi, karate and self-defense moves. Lots of kicking, punching and "controlled aggression." My instructor is fit, friendly and knowledgeable and she really pushes the class. My classmates are diverse and many of them are helpful and friendly. Plus, I estimate I'm burning about 500 calories per class.

I plan to attend these classes 3 days a week and supplement with two days of strength training. I'm glad to have a fresh workout routine in place. Now I can look forward to going to the gym instead of dreading it.

  Member Comments About This Blog Post:

SONYALATRECE 1/25/2013 7:58PM


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LYNSEY723 1/25/2013 12:08PM

    That's great! It is so important to switch up your workout. I'm glad you enjoyed the class!

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JACKIE542 1/25/2013 11:10AM

    Souds good, always good to do new things. emoticon emoticon

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CAKEMAKERMOM 1/25/2013 10:53AM

    That sounds like fun! I enjoy the rhythmic boxing on my video games.

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A Single Step (Originally posted on 12-30-09)

Thursday, January 24, 2013

As I continue to look back on my journey, I've started re-reading some of my earlier blog posts. It's a good way to remember where I was. Thought I'd share a blog I posted a few years ago before I had even started losing the weight. Notice how I still had that black and white thinking about "dieting."

Wednesday, December 30, 2009
It is often said that the journey of a thousand miles begins with a single step. My first step will start with my official weigh in on Saturday. In the meantime, I continue to prepare my mind and my spirit to begin this journey. I spent the day in prayer and meditation and asked for God's guidance through this time. I consider myself a spiritual person, not overtly religious, so for me a higher power is necessary. Dieting is a mental struggle and requires the sustained ability to give up today's little pleasures for a bigger, more meaningful reward tomorrow. In today's instant gratification society, dieting is especially difficult. I know a lot of experts prefer the euphemism "lifestyle change', and it is. But anytime you are modifying your eating habits to lose weight, dieting is what I call it.

Today, I announced to my friends and family my plans to lose weight. Usually, I'm so private about stuff like dieting, but I need all the accountability I can get. For now, I want to review all the reasons why I'm doing this.
10 reasons I want to lose weight in 2010
1. So I can look nice in my clothes.
2. So I can look younger (black women don't wrinkle as we age; we get fat).
3. So I can feel attractive and confident.
4. So I can be more attractive to men.
5. So I can raise my self-esteem.
6. So I will have more energy.
7. So I can look good in a swimsuit.
8. So I won't be the "big girl" at parties and social events.
9. So I won't wanna hide when someone pulls out a camera.
10. So I can feel a sense of accomplishment.

I'm sure I can think of more reasons but this is a good start. Although I haven't weighed, I like to break up my efforts into smaller "baby steps", so I intend to focus on 10 lbs at a time and build in some non-food rewards along the way. I also need to focus on how I will get my exercise. Should I join a gym? Buy a stationery bike? Move to some DVDS? Walk outdoors in frightful, 20 degree and snowy weather? I need to make up my mind, for real. Also, what time of day? I think mornings are best. I hate gettin' up early, but I think I'll work out more consistently if I do.

I also need to write down what I eat. I don't care for that either, but I need to put my big girl panties on and quit whinin' about what I don't like doin' and focus on my passion for gettin' to goal.

  Member Comments About This Blog Post:

BLKLILY 1/24/2013 7:23PM

    Wow...and to think, all of the hard work has truly paid off emoticon

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The Long and Winding Road to Better Health

Tuesday, January 22, 2013

How many times have you read that losing weight is not a sprint but a marathon; not a quick trip but a journey. Lots of times? Well, me too. Problem is, I haven't done a good job of internalizing this knowledge on an emotional level. I've wanted all of this weight gone since day 1.

But 385 days later, I'm finally settling down. Sure, I know there's still 12 pounds to go. I'm realizing though that I'm the only one who cares. If I were 5 feet tall, maybe a 12 pound change in my weight would be noticeable, but since I'm taller I know from life experience that people don't notice a weight change on me unless it's 20 pounds or more. What does that mean?

When I was 55 (yes, 55!) pounds heavier, I fantasized about how different my life would be and how all my problems would disappear. Today, while sitting in my office at work, a new self-talk script "clicked" in my head:
Q: How will your life change once you're 12 pounds lighter?
A: I will be proud of myself for achieving a healthy BMI and finishing something I've started.
Q: Good. And then what?
A: Then I'd have to MAINTAIN the loss.
Q: Maintain your weight doing what?
A: Pretty much what I'm doing now.
Q: So what's the hurry?

Isn't that silly; I've been HEARING this message for a long time. Now I'm LISTENING. Finally, I get it on an emotional level.

So now, I'm feeling more at ease. Yes, I still want to lose the 12 pounds in 3 months. I'm not going to lie; but I also know that the habits I've picked up during this long and winding road to better health are habits I'll need to maintain FOR LIFE. What choice is there? Go back to what I was doing before? I KNOW where that road leads;

THAT road leads to...
joint pain
high blood pressure
thyroid medication
hip or knee replacement surgery
needing a scooter to shop at Walmart
covering my stomach with a pillow when I sit on the couch
standing in the back of a group picture so I can hide my body
avoiding swimsuits or swimming
dropping out of the dating scene
low self-esteem
lack of energy
shopping in plus size stores
wheezing after climbing a few flights of stairs
feeling invisible

Instead of agonizing over these 12 pounds, I am following the advice of my SP friends and really reflecting more on how far I've come. Thinking about it calms me down and helps me understand that losing the weight is a by-product of my healthier habits. Since I intend to maintain these habits for the rest of my life, the 12 pounds will come off when it's time.

Onward and downward.

  Member Comments About This Blog Post:

MRSBLAK27 1/24/2013 9:45AM

  this is sooooo inspiring!

thanks for helping me to see

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LABRATIAM 1/24/2013 7:43AM


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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

    emoticon emoticon

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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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