Monday, September 23, 2013
I finished last week on a really high note, weigh in produced a 6 pound loss which puts me close to being back to where I started when I gained. It was a daily commitment to logging my intake and daily exercise that made the difference. I'm a great one for doing this really epic stuff then nothing but that is changing. I never thought that i would be actually using a pedometer but I am. The whole "I did XXX steps today" thing just rubbed my male ego the wrong way, that is until I did it.
By using a pedometer I was able to really realize just how inactive I am during the course of a day and being inactive is the kiss of death to a weight loss effort. Steady consistent effort trumps what I have been doing and the results show it. So now I am one of those "I did xxx steps today..woo hoo" sort of people :) It has really helped create the awareness I need to maintain and increase my daily activity on top of any regular exercise routine.
The BIG victory:
Friday was a really tough day. Over the course of Afternoon shift, I probably had about a gallon of fight or flight hormones dumped into my system with job related stress to the point that when I finally got to sit down, I was shaking. Some of that was also from low blood sugar as well because I skipped breaks to get the project done. To make matters worse, it was my last day at work before long weekend. When I got home, the stage was set for the perfect storm. The forecast called for a 90% chance of epic binging, stress flash flood warnings, and bad attitude gusts up to 50 mph.
Normally such an episode would result in me sitting in front of my computer watching some movies and stuffing my face mindlessly until the wee hours because I have nowhere I need to be the next day and frankly, who cares... I've had E*N*O*U*G*H!! Stick a fork in it, I'm done!
Not this time.
Instead I grabbed an apple to get my blood sugar back up and hopped up on the treadmill, against every feeling I had and walked...and walked...and walked. By the time I got off the treadmill, I had totaled over 23,000+ or so steps for the entire day. I was finally in my right mind and ready to make a judgement call as to what I was going to have... at about 2am. (I was afternoon shift and got home at around 1145 pm)
I wound up making a concoction from half an avocado, tuna, salsa and made a dip out of it and had it with celery. Sounds kinda dorky but it was low cal and it did the trick... the high fat of the avocado and the protein of the tuna totally flat-lined my cravings at the cost of less than 325 calories total. I have been experimenting with avocado and I have been finding that calorie for calorie, it packs more appetite satiating capability than anything I have ever used and has a way of suppressing my cravings once I pull the emotional factors out of it.
The other thing that has been working well is that I have been going high volume but at a lower intensity. That combination has not provoked my appetite like high intensity training has so therefore I "keep" much of my calorie deficits intact and find it easier to maintain a lower intake.
to be continued....
I honestly am beginning to believe in my heart that I am going to make it to goal.