Tuesday, January 28, 2014
Every now and then I want to really focus
on the results of my efforts. This week I decided I needed to do that again as I had gained 2 pounds while I "thought" I was doing OK last week and I was wrong. For me, that means checking out one of the reports that measures calories consumed against exercise tracked for the day. I believe it's called the Calorie Deficit Report. This is a slap dash kind of report because there are so many variables that can mess with it - did you track every last morsel of food consumed? Did you overestimate your workout length? And how can the report even acknowledge the intensity of that work out (the answer: it can't). But it works for me as a great "ball park" kind of attention to what I'm doing.
Because I've shoveled snow two days in a row (and for 2 houses) my Calorie Deficit Report is rocking it. Sunday I burned an extra 743 calories over my food consumption, and Monday I burned an additional 619. This makes me feel VERY good and encourages me to keep up the good work and the tracking. After all, when you burn 3500 calories more than you consume you lose a pound. This report gives immediate positive (or negative) feedback and right now I feel good because I've started my week strong. I aim to burn at least 500 more calories a day so I can lose a pound a week.
I don't know if this report will work for you but when I'm not seeing the scale reflect the effort I believe I'm making, this can be an eye-opener. I've been on SP for so long that I think I know what I'm doing. But I can still be surprised when I nibble too much at a party. Or hit the bread or chips basket without thinking in a restaurant. Or skip my last walk for the day. When you pull that report at the end of the day here is a number in black and white that says "you consumed 50 more calories than you burned today" (oops, I won't lose that way!) or "you burned 450 more calories than you consumed today" (throw the confetti in the air because I'm 'this close' to a perfect day!)
And I'm aware RIGHT THEN that I can't get away with skipping exercise, or grabbing an extra piece of pizza. It's right there...did I get the job done or not.
So...I'm making progress (and did get my extra 15 minutes of exercise in yesterday on top of shoveling and walking). Hope your week has started strong too. One way or another we can certainly FINISH the week strong! Have a good one!