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Day 7 Back to basics... making progress

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.
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Member Comments About This Blog Post
  • v _JODI404

    It is IMPERATIVE that you TRULY **BELIEVE** that you are going to make it to goal. If you do not... it will not happen. So this is a wonderful change process you are working through!!!

    emoticon on making *excellent* choices when "the forecast" was so crappy and against the odds!

    The tough day to day STRESS of living and working is what can really challenge our healthy lifestyle choices! One good choice at a time -- you make a great habit of dealing with it in a productive way! Way to build and flex that habit muscle!!

    emoticon emoticon emoticon
    1031 days ago

    Keep up the good work, Robert!
    1032 days ago
    Wow - awesome blog post! I love how you detailed the challenge you faced and your strategy to overcome it.

    After reading this, I am going to have to get a pedometer. I can see how being faced with that number daily would be a motivator to do more.
    1033 days ago
  • v GEORGE815
    Go for it!
    1033 days ago
  • v TIGER_LILY_613
    emoticon emoticon emoticon
    1033 days ago
    1033 days ago
  • v JUNEAU2010
    All the way! emoticon
    1033 days ago
    You ARE going to make it goal! You can do anything you put your mind to - evidence doesn't lie! Keep on tracking and watch it happen!
    1033 days ago
  • v _MOBII_
    I also know in my heart that you will make it to your goal :)
    1033 days ago
    Congrats for making good choices.
    1033 days ago
    YAY!!! emoticon Keep on going strong! emoticon
    1033 days ago
  • v LINDAKAY228
    Great job! And I'm for anything made with avocado and salsa! So it sounds fine to me. You did an awesome job getting those steps in. A pedometer, or in my case a fitbit, really makes us aware of how much or how little we do in an average day.
    1033 days ago
    Yay for the mighty Avocado!! Uh...Er...I have also become a pedometer fan...I have been known to make a few trips up and down the stairs before bed to meet a number. But makes me MOVE! I love that!
    1033 days ago
    WOW!! I just don't know what else to say. You are an amazing man, and you will reach your goal.
    1033 days ago
    Your last sentence says it all. That's the spirit!!!
    1033 days ago
    "I honestly am beginning to believe in my heart that I am going to make it to goal."

    Believing is seeing, Robert. Getting your mind across the finish line FIRST is the best way to bring your body across as well, so, with your wonderful attitude, I'd say you've really already met your just need to catch up to yourself.

    Congratulations for besting the binge demons, making great choices and letting yourself be who you truly are--a walking, talking health machine.
    1033 days ago
    I know what you mean about the pedometer thing. When I got my bonus earlier this year from work, I spent $100 a price on 2 fitbits for my wife and I. And here I thought I walked a lot before I used it - heck no! 23000 steps- man I am majorly impressed. Im thrilled when I pass 10,000 in a day - LOL!
    Awesome work btw- pulling a 6 pound loss is no minor feat! Shows a lot of commitment on your part- and some really good choices. And I like your dip idea.... that sounds really good - will have to give that a try!
    1034 days ago
    1034 days ago
  • v BRADMILL2922
    Awesome man! You just gotta push through sometimes!
    1034 days ago
    Your doing great!
    1034 days ago

    Avocado is a POWER food with Weight Watchers and I love them also. You are doing great and congrats on the weight loss this past week.

    emoticon emoticon
    1034 days ago
    No matter what happens you keep finding ways to keep going towards your goals!

    1034 days ago
  • v MSLZZY
    Very graphic descriptions but right to the point! So glad it all turned out so well.
    1034 days ago
  • v SUKOTO
    Holy, popular blog-of-the-day-Batman! Good for you man. I'm so glad to hear that you were you able to conquer" The Storm" and turn a potentially bad situation into a healthy one. So Proud. I'll be following your blogs now that I'm back on SP. Keep up the great work!
    1034 days ago
  • v DUXGRL1
    Good for you! You have inspired me today. (I am also one of those "step" people, LOL!)
    1034 days ago
    emoticon I have no doubt after seeing all your dedication and hard work!
    1034 days ago

    emoticon young man!!! It's so great to read that somebody is being challenged about binging, and you found something to do and make to keep you from doing that. You ROCK!!!

    I know I had an incident with chocolate that I had reintroduced into my lifestyle change, to see if it was still a trigger food, and IT WAS!!! I only had 3 blueberries dipped in dark chocolate. My stomach juices and acids started churning about 20 min. after me eating the berries. I would hear and feel my stomach pitch a fit, and then my brain started saying, I want some.... I want some..... I want some CHOCOLATE!!! It freaked me out and the only thing I could think of was to grab 4 bottles of water, as talking out loud to myself, wasn't working. I grabbed the water when into the computer room and got on SP and just chugged water really fast! After I had the second water down, the sensation went away. Well, since then, I've tried the berries again, and not one slap, single, solitary thing happened. I was fine, no brain screaming, no acid juices rumbling in my stomach. NO NOTHING! I now know how to cope with an immediate response, with the water!!! All I can say is, "Thank you, God, for whatever works, through my lifestyle change journey!!!"

    Be blessed,

    - Nancy Jean -
    1034 days ago
    You ARE going to make it, Robert. I know it. YOU know it, in your heart of hearts, too. Because YOU, sir, are a champion. Yeah, I know xxxxxxx steps doesn't seem as sexy as 70.3 miles... but "everything counts". Seriously. In this battle with the tendency to eat for reasons other than physical hunger or eat more than the body actually NEEDS. Every step, every sacrifice, everything counts!

    And WE can do this! Because we're worth it. YOU are going to be a fantastic ACE fitness certified coach... because you've LIVED it! emoticon
    1034 days ago
  • v LEWILL1982
    You are very analytical, I really love your insights, way to go and keep pushing!
    1034 days ago
    emoticon You're doing it!! I knew you could!! I have faith in you!!!
    1034 days ago
    In my experience, the value of the pedometer isn't so much in having 20K step days; it's in not having 4K step days. When I have a goal of a minimum of 10K steps per day, I don't have any totally sedentary days. Sometimes I go for a walk in the evening so I'll make those 10K steps. It's stupid, but it works.

    When the pedometer is new, as you are finding, it tells you which days are more active than you thought and which are less active than you thought. That's a good thing to know, because I will make an effort to be active on Sundays after I recognize a pattern of low steps absent conscious effort.

    In less happy circumstances, I've had times when the step count informs me why my foot hurts; I took more steps than a recovering foot was happy with those days. And I've had periods where I tried to maintain low step counts. That's harder than I thought it would be when I first had to limit activity on a bad foot.

    I don't consider myself a "woo-hoo, XXX steps" kind of person; but the step count is a piece of information that is helpful in weight loss, in maintenance, in rehab, and in training.
    1034 days ago
    You found the right solution to the problem!
    Good going! emoticon
    1034 days ago
  • v NAYNAY69
    That is really awesome! I love the way you did the 'forecast'. It really fits the bill.


    1034 days ago
    I'm so proud of you Robert! You're doing great!
    1034 days ago
  • v JOYCRN
    Robert, this blog is so helpful because it really show us how to experiment and individualize our efforts to suit the particular body that God gave us. I too love "high intensity" workouts most of all and you have got me to thinking if that it what accounts for my at times ravenous appetite emoticon
    1034 days ago
    i also believe that you will reach your goals! You are making great choices! emoticon
    1034 days ago
  • v LINDAK25
    Fantastic! Six pounds! Wow! I love the way you gave your attitude forecast and the way you redirected yourself into something so much more constructive. Kudos to you!
    1034 days ago
    You got this!!!

    1034 days ago
  • v 4CYNDI
    GREAT WEEK & FANTASTIC recovery from all that stress! That is definitely WOOHOO! worthy.

    Hope this week goes even better, and they call it basics for a reason right? LOL
    1034 days ago
    You ARE going to make it. DUH.

    1034 days ago
  • v DALID414
    Of course you're going to make it!
    I jumped on the tuna and avo train when a friend suggested it a few months ago, it's REALLY filling. Have you tried salsa and cream cheese? It's a bit higher in salt, but equally satiating.
    1034 days ago
  • v DDOORN
    You are so dedicated I couldn't imagine you NOT making it to that goal! :-)

    Sparkin' away as ever...woo hoo to YOU!

    1034 days ago
  • v FITFOODIE806
    I love pedometers! It all adds up. And seeing those numbers really do motivate me to move more throughout the day.

    I think that win of treadmill walking over the computer movies with food is a bigger win than the 6 pound loss. You WILL reach your goals.
    1034 days ago
    Love to see the momentum and energy you have going. Awesome job! I think you really have it down now.
    1034 days ago
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