Count Down to Crop Over - Calorie Deficit
Wednesday, June 12, 2013
I want to head home for Crop Over in Barbados (our version of carnival) this year and I want to jump in a band. Now if you have ever seen a carnival parade you will know that the biggest women wear the smallest costumes with all their extra bits hanging everywhere and man do the camera men love it. Well, me for one, I do not want to have a reason for the camera man to follow me with his wide angle lense to capture my backside for prosperity.
Now how in the heck am I going to make that happen. haven't a clue as I have been trying for some time (not always successfully) to decipher the mystery of weight loss. I seem to lose inches not pounds but I am tired of quoting such a large number when anyone asks me my weight. Today I start my "spark" of calorie deficit. From all that I have read weight loss is about calorie deficit (eat less or exercise more or both) I have tried the "exercise more" route as I have a love affair with my food but while that tones it seems to be less effective at burning fat. That makes sense when you think about how much you must exercise to build a 3500 calorie deficit for 1 lb of fat. That is about the equivalent of a five mile run 5 days a week (25 miles a week) while not increasing my calorie intake. You and I know that that is never going to happen.
Today, June 12, I start the "eat less" road to calorie deficit. I pledge to eat at the lower end of my spark range (1250) and maintain my current level of moderate exercise ( 3 cardio sessions and strength training twice a week.)
I also plan to blog weekly about my success (speaking it into existence) so that I can keep my pack with myself.
1. Track my food on Spark at least 5 days a week (weekends are difficult but I will log these in my book)
2. 3 cardio sessions (including runs) and 2 strength training at minimum each week
3. Maintain calories of 1250 maximum per day composing of at least 78g protein and less than 150g of carb (limit number of sweet fruits and remember French fries are not part of my 5 servings of fruit and veg)
4. Eat clean at least 5 days a week ...(need to leave some room for indulgences) and drink a minimum of 3 liters of water a day.
5. Blog weekly
Current Status: - June 12, 2013
Height: 5'3" (I don't expect this to change lol. Just wanted to put it in perspective )
Weight: 187lbs (morning weight)
Dress size: US 12-14. ( loose and comfortable at 14 but I can were some 12's)
Goal: - July 26, 2013 (6 weeks)
Height: 5'3" (Still short lol)
Weight: 175lbs (12 lbs)
Dress size: US 12 (comfortable at 12 ) Maybe if I get junglist I will squeeze into a 10
My go to meal for this week is broth with vegetables and meat. When I boil potatoes or vegetables, I save the water used to boil them and add vegetables, 1 oz of diced roast beef or chicken breast meat or ham (from deli must be less than 60 calories). Season broth to taste. This meal must be no more than 100 calories so you can add more veg (spinach and cabbage are low cal but filling) and less meat or just use more clear liquid or broth. It can be used for dinner with a little starch or for your snacks to prevent the hunger pangs.
Next check in is June 19, 2013.
Lets DO it!