Friday, August 26, 2011
So I have shifted my focus from simple weight loss to working on becoming more lean and toned. I need to fuel my running, spinning and lifting regimen so that I perform well, while still creating enough of a deficit to continue to trim fat. The more research I do, the more complicated it seems!
I spoke w/ a fellow runner, Lindsey, who has a physique similar to what I would like to achieve, and we shared daily menus. She tells me right off the bat that I am not eating enough. I balk at that immediately. I mean, I ate more on WW's new Points Plus plan, and was active, but gained. From looking at her meal plan, I see that she is also eating a LOT cleaner than I am. She said weekends are lax, and she has pizza and/or fries every weekend. Hooray! I felt empowered to hear that I could potentially eat a bit more each weekday, as long as I really strive for clean food that will fuel my activity, and still make naughtier choices on the weekend without it being the end of the world. Possibly. LOL. Sounds too good to be true, but we will see.
I have now started following Momentum (the old plan on which I lost 25lbs) and Spark concurrently, to see what I can find out. I had a great system on Momentum, and lost steadily without feeling very deprived, with room for splurges along the way. I figured I could double-track for a while and see what I learned, but didn't think it'd be all that enlightening.
Well, it was! LOL. Check it out:
When I was losing steadily on Momentum, I'd use all my Daily Points, all my Weekly Points Allowance, and about 20 of my earned Activity Points. I typically banked 25 APs a week through running and other cardio and some lifting. 30 APs would be a very active week for me. That ratio of points to exercise worked well, since I'd lose .2 lbs to 1lb each week, typcially.
I knew I had stepped up my activity a lot this year, but I had no real comparison until I tracked faithfully this week. Between spinning 3x/week, lifting 3-4x/week, and running 4x/week, I am now banking a whopping 40+ APs weekly (I logged 43 this week so far, and I still plan on lifting and going for a 30-min swim tonight). As of right now, having tracked today ahead of time, and starting a new week tomorrow (as I did on WW), I still have 13 APs left to use from this week, and again, I plan on banking more today. WOW, big difference. I was simultaneously shocked and impressed with myself. Took a minute to pat myself on the back! ;) And what makes me really happy is that I gritted my teeth and tracked my weekend of pizza and frozen yogurt shenanigans, when I normally don't track, and leave a weekend like that a wash of nebulous naughtiness. So this is even with some pretty serious splurging!! I ate a whopping 2400 calories Saturday and 2055 Sunday (44 and 40 pts, respectively). And I am STILL left with this kind of caloric deficit at the end of the week?? INSANITY.
I am excited to see where I go from here. I sent an email to a sports nutritionist but have yet to hear back, so for now I am going to try this next week:
1: Continue to allow splurges on the weekend, but preferrably at only one meal.
2: Add 100-200 cals each weekday (1 to 2 pts)
-These should come primarily from protein and healthy fats. (think natural PB and chia seeds, ideas from Lindsey for running fuel!) Some healthy carbs like quinoa, as well.
3: TRACK again, like this week.
4: Weigh in Saturday (the start of a new tracking week) and also on Tuesday for a mid-week checkin.
-Ideally, I'd like to get to the point where I am able to weigh daily without living or dying by the number on the scale every morning. It's one thing to know on a cerebral level that our bodies fluctuate by as much as 5lbs a day depending on a billion different factors, and quite another thing to synthesize that into my emotional brain so it is "okay" to see a gain sometimes.
5: Make sure I'm getting at least 7 hours of sleep each night.
6: DRINK MY WATER!!! I have been slacking somewhat on this one.
I am excited to see how I do w/ this new approach! Fingers crossed!