KRZYKAT3
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Challenge WIN day : Sort of

Wednesday, January 21, 2015

The Scale was not good to me . and so, I need to sort out why..

Calories:
Wed CI = 1843, CO = 2262, -419
Thurs CI = not logged, CO = 2107 ,
Fri CI = 2422, CO = 2138, +284
Sat CI = 1750, CO = 2187, -437
Sun CI =1802, CO =2040, -238
Mon CI =1534, CO = 2467, -933,
Tues CI = 1331, CO = 2114, -783

hmmph: CO were greater than CI .. So it would seem eating calories are not an issue. What about the balance?

let's check out the spark reports and see where I stand..

Fat: over 5 days, under 1 day, in range = 1 Day: here's an issue emoticon

Protein: in range 4 days, under 3 days emoticon

Fiber : under every day hmmmm is this good or bad? emoticon

Carbs: in range 4 days, under 3 days. THIs is a surprise to me as I am normally way over on carbs. Nice to see I am getting more control over these. emoticon

Sodium: in range only 2 days and over 5! Wowza this is a big problem as I take water pills any way and all this sodium will just help retain water. emoticon


Looks like fat, sodium and fiber are three areas to work on for me. Need to continue adding protein while cutting sodium. Any ideas on adding fiber? I will have to look at what foods had high sodium in this week.

ok next item:
water: did not have 8 glasses for 2 days. With high sodium, I should have been exceeding 8 glasses a day..

Met sleep goal 5 of 7 days

exercise: goal is 20-30 minutes a day, 5 days. met 4 days this week. emoticon

Summary:

Less fat, less sodium, more protein/fiber/water/exercise.

Will keep tracking and compare every week.

On the way to a healthier me!





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Member Comments About This Blog Post
  • KELLIEBEAN
    Great analysis. I have to work on those areas as well. You are doing great.

    I love that quote!
    1859 days ago
  • SPARKOLOGY
    Fiber is definitely a likely contributor to your problem-- it aids in digestion of all foods. There are those that would claim it as a fat binder, but results on that specifically are inconclusive---- BUT high fiber diets do show a tendency for healthy weight and healthy digestion.

    Good ways to add in fiber:
    Beans: Add 1/2 cup to anything-- they are great out of the can on a salad in a soup, with rice, over pasta, all of it. White cannelni beans make a lovely "cream" sauce to almost anything with none of the fat.

    Whole veggies. Toss a cup of spinach or kale into anything and everything. Gnosh on some celery sticks. eat a potato WITH SKIN (that's where the fiber is)

    Oatmeal, Berries (with seeds), Nuts-- all good sources.

    I'm sure you can find a way to up your fiber!
    1859 days ago
  • 4CYNDI
    Wonderful analysis of your week. What went right, what went wrong. Have fun meeting your goals this week.
    1860 days ago
  • DAWNWATERWOMAN
    Love your quote. I like your accountability list. Good job!
    1860 days ago
  • BARBARAROSE54
    Good job on overhauling your week and pinpointing the areas that need adjusting.

    emoticon emoticon
    1860 days ago
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