HW: 252.6 (Sept 30, 2012)
CW: 223.2 (-2.0 since last Wednesday)
GW: 140's
Height: 5'5"
Age: 48
I am actually somewhat surprised to see a net loss this week. It's a fluke, really. On Monday, I weighed in at 228! Five whole more pounds than today. Of course, I'd had a 6" Subway sandwich on Saturday and a bunch of pita and hummus before dinner on Sunday. The water retention from the carbohydrates gave me that smooth 8 month preganat-looking belly, too. I didn't like that!
Yesterday, I spent the day quite depressed. At bed time I was very cold. Fortunately a hot water bottle helped. Today, I am stiff and sore everywhere. Argh. I don't want to complain, but there's more going on than just losing some weight. My energy is low, too.
I'm sure everything will be fine shortly. Next weigh-in will be after Christmas, thankfully.
Wednesday, December 19, 2012
Wednesday, December 12, 2012
Wednesday Weigh-In
Lets get right to it, shall we?
HW: 252.6 (Sept 30, 2012)
CW:226.6 (-2.2)
corrected 12/19: weight on 12/12 was actually 225.2 (-2.2)
GW: 140's
Height: 5'5"
Age: 48
I'm pleased. I\ve lost 2.2 pounds since last Wednesday's weigh-in. I was quite careful for a couple of days this week to eat under 50g of carbs just so I would see a loss. I'm glad it worked out!
Nonetheless, the loss feels quite precarious and not quite real. It's as though it could all vanish in an instant.
I could increase my weights on the bicep curl and the added muscle building would retain a pound or two of water to reuild. My sleep is terrible: I am oversleeping to compensate and it's becoming a problem. I've trouble staying asleep, fitful dreams and I've been in bed so long these past few days my hips hurt. I could sleep one or two hours less and poof, the weight loss would be gone. It's getting close to Christmas and I am getting stressed. A little bit more, and the weight loss will vanish.
So, yes, I'm pleased. But that's all. For now.
HW: 252.6 (Sept 30, 2012)
CW:
corrected 12/19: weight on 12/12 was actually 225.2 (-2.2)
GW: 140's
Height: 5'5"
Age: 48
I'm pleased. I\ve lost 2.2 pounds since last Wednesday's weigh-in. I was quite careful for a couple of days this week to eat under 50g of carbs just so I would see a loss. I'm glad it worked out!
Nonetheless, the loss feels quite precarious and not quite real. It's as though it could all vanish in an instant.
I could increase my weights on the bicep curl and the added muscle building would retain a pound or two of water to reuild. My sleep is terrible: I am oversleeping to compensate and it's becoming a problem. I've trouble staying asleep, fitful dreams and I've been in bed so long these past few days my hips hurt. I could sleep one or two hours less and poof, the weight loss would be gone. It's getting close to Christmas and I am getting stressed. A little bit more, and the weight loss will vanish.
So, yes, I'm pleased. But that's all. For now.
Monday, December 10, 2012
One Approach: Low Carbing It.
Taking off the training wheels (learning to reintroduce foods back into the diet after a whole30) led to a huge stall in my weight loss. True, it was that time of the month, but when that was over, I expected the scale to drop: and it didn't.
So, per Barbara Berekley's recommendation, I decided that for a couple of days, I would eat less than 50g of carbohydrates. Last night, I realised that I had also cut back on my coconut oil consumption, so today, I decided to go back to using it. (I had fallen into my old habit of using olive oil.)
Fifty grams of carbohydrates is not a lot! I've never counted carbs before: now, I'm reading packages and looking up things on web sites and I'm shocked.
One cup (250ml) of this Ruby Red Grapefruit juice has as many carbohydrates as a 2" round, 5" long piece of sweet potato. That's incredible. Juice! I don't drink a lot of juice, fortunately. We opened this one which has been in the pantry for months because my daughter wanted it. I don't think I'll buy it again, even though I really enjoy it.
Another shocker: dried dates. I was told they were not a good idea while trying to lose weight. Looking at the package, I now know why: 5-6 of them contain 28g of carbs...almost all of it sugar.
So, it has been an interesting excercise. Yesterday, I ate a total of 50.5 grams. (Best guess, of course.) --I had a date before I looked at the package! Today, we'll see.
The whole30, by the way, does not micro manage food intake in this way. In fact, looking back on my logs, there were days I easily consumed more than 100g of carbs per day in squash alone.
So, per Barbara Berekley's recommendation, I decided that for a couple of days, I would eat less than 50g of carbohydrates. Last night, I realised that I had also cut back on my coconut oil consumption, so today, I decided to go back to using it. (I had fallen into my old habit of using olive oil.)
Fifty grams of carbohydrates is not a lot! I've never counted carbs before: now, I'm reading packages and looking up things on web sites and I'm shocked.
One cup (250ml) of this Ruby Red Grapefruit juice has as many carbohydrates as a 2" round, 5" long piece of sweet potato. That's incredible. Juice! I don't drink a lot of juice, fortunately. We opened this one which has been in the pantry for months because my daughter wanted it. I don't think I'll buy it again, even though I really enjoy it.
Another shocker: dried dates. I was told they were not a good idea while trying to lose weight. Looking at the package, I now know why: 5-6 of them contain 28g of carbs...almost all of it sugar.
So, it has been an interesting excercise. Yesterday, I ate a total of 50.5 grams. (Best guess, of course.) --I had a date before I looked at the package! Today, we'll see.
The whole30, by the way, does not micro manage food intake in this way. In fact, looking back on my logs, there were days I easily consumed more than 100g of carbs per day in squash alone.
Wednesday, December 5, 2012
Wednesday Weigh-In (The First)
The scale does not measure my self-worth.
When I am losing weight, I am focused, focused, focused on that and almost nothing else (which may be why all the Christmas stuff is still packed away).
That's just the way I am, though. I can hyper-focus on anything that interests me. I can hyper focus on anything: scrapbooking, housecleaning, budgeting, even laundry for short bursts. The hard thing for me is doing everything I supposed to do as well as something I'm intensely interested in. Like, housecleaning and budgeting and learning about the paleo diet and exercising.
In this environment of hyper focus, though, the scale can become, well, god. It is the arbiter of all decisions, it is feed back, it is the measure of all I have done and not done this week, it dispenses praise (and blame), it determines whether I have been good or bad, it accuses, it absolves.
That's all nonsense. Of course. Right?
It tells me a number--and do you know what that number really is? It's not how many calories I ate this week. It is not how many hours I slept. It doesn't even tell me how much fat vs. how much lean muscle tissue there is in my body. Nope, the number is actually a measure of the force of gravity on my body. That is all.
It is hard to remember that, though. I want that number to go down, every week, and not by one pound or two, but by lots and lots. Then, it tells me I did everything right. I got to bed on time, I exercised as much as I should have. I handled my stress properly, I ate as I should have. And the truth is, if the number is going down, then I did do everything right.
It is vital information. I started this thing 100 pounds overweight. I am still over 200 pounds. You could argue that as long as my clothes continue to get looser, I don't need the scale. But, while I think that's excellent advice for folks who need to lose about thirty punds or less, for those of us, folks in this for a year or more? We need better and more frequent reenforcement.
That number on the scale gives us a chance to course correct before the bad habits overwhelm the good ones once again. Sometimes I'd already know that before I stepped on the scale, but sometimes not.
Like, right now. I am not measuring my food. I have no idea what my caloric intake is. I am still following the whole30 protocol--and adding in the odd item here and there to see how I respond. A few days ago it was dairy. Today, I think I'll have popcorn (with butter and salt).
So, weighing in is my feedback. I've done it every day since I finished my whole60.
But it is not a measure of my worth. I am not "good" or bad" based on what I eat, don't eat, my exercise, my sleep, my stress level. Nuh uh.
So, as long as we've got that straight, here are the numbers for this Wednesday's weigh-in:
HW: 252.6 (Sept 30, 2012)
CW: 227.4
GW: 140's
Height: 5'5"
Age: 48
When I am losing weight, I am focused, focused, focused on that and almost nothing else (which may be why all the Christmas stuff is still packed away).
That's just the way I am, though. I can hyper-focus on anything that interests me. I can hyper focus on anything: scrapbooking, housecleaning, budgeting, even laundry for short bursts. The hard thing for me is doing everything I supposed to do as well as something I'm intensely interested in. Like, housecleaning and budgeting and learning about the paleo diet and exercising.
In this environment of hyper focus, though, the scale can become, well, god. It is the arbiter of all decisions, it is feed back, it is the measure of all I have done and not done this week, it dispenses praise (and blame), it determines whether I have been good or bad, it accuses, it absolves.
That's all nonsense. Of course. Right?
It tells me a number--and do you know what that number really is? It's not how many calories I ate this week. It is not how many hours I slept. It doesn't even tell me how much fat vs. how much lean muscle tissue there is in my body. Nope, the number is actually a measure of the force of gravity on my body. That is all.
It is hard to remember that, though. I want that number to go down, every week, and not by one pound or two, but by lots and lots. Then, it tells me I did everything right. I got to bed on time, I exercised as much as I should have. I handled my stress properly, I ate as I should have. And the truth is, if the number is going down, then I did do everything right.
It is vital information. I started this thing 100 pounds overweight. I am still over 200 pounds. You could argue that as long as my clothes continue to get looser, I don't need the scale. But, while I think that's excellent advice for folks who need to lose about thirty punds or less, for those of us, folks in this for a year or more? We need better and more frequent reenforcement.
That number on the scale gives us a chance to course correct before the bad habits overwhelm the good ones once again. Sometimes I'd already know that before I stepped on the scale, but sometimes not.
Like, right now. I am not measuring my food. I have no idea what my caloric intake is. I am still following the whole30 protocol--and adding in the odd item here and there to see how I respond. A few days ago it was dairy. Today, I think I'll have popcorn (with butter and salt).
So, weighing in is my feedback. I've done it every day since I finished my whole60.
But it is not a measure of my worth. I am not "good" or bad" based on what I eat, don't eat, my exercise, my sleep, my stress level. Nuh uh.
So, as long as we've got that straight, here are the numbers for this Wednesday's weigh-in:
HW: 252.6 (Sept 30, 2012)
CW: 227.4
GW: 140's
Height: 5'5"
Age: 48
Sunday, December 2, 2012
Workout for Beginners with Jillian Michael's: review
Awesome.
Unlike the rest of the free world, I have never seen an episode of The Biggest Loser. I have never seen Jillian Michaels walk and talk before this video, either, though, I am, of course, aware of her. In this video, she was thorough, professional and seemed to really enjoy the people she was working with.
This video is a wonderful introduction to circuit training and weight bearing exercise. It is divided into two parts: One for the front side of your body and the other for the back (plus biceps). Each routine is broken up into 6 circuits and each circuit contains an excercise to elevate one's heart rate and then two, sometimes three weight bearing exercises. The circuits start with the larger muscles first and work their way down to the smaller muscle groups and then the abs.
Jillian includes several variations of each exercise in order to adjust them to individual fitness levels, so this video can be used as you progress.
Drawbacks are these:
Most annoyingly, there was no indication of the equipment I'd need for these exercises. Just so you know, you'll need a chair (a kitchen type chair, though some padding would be OK), dumbbells, a resistence band and a floor mat. Something to step on is a good idea for the areobic session in a couple of circuits. I marched in place.
I did this in my smallish living room. I had to move from an open space (cardio) to a chair, to another open space and then to the floor sometimes all in one cicuit. Often, I had to move things out of the way between moves in order to make room. As well, Jillian is using past contestants from The Biggest Loser who are in much better shape than I am. By the time I managed to get off the floor in circuit 5 for example to start my cardio bit, the former contestant was almost done!
As well, Jillian talks. And talks. You really have to keep track of your own repetitions --even though 1/2 way through she'll ask the contestant what "number" they are on and talk them through to the finish. If you are on a different number, this will be annoying and distracting. I didn't keep track--I was just trying to keep up!
Good stuff:
But, for someone who has never done anything like this before, it was fabulous. I did the front workout yesterday and the back workout today. I was sweating at the end of each session--enough that I felt obliged to take a shower before I joined my family again. Both workouts felt like a terrific challenge which is as it should be. I was surprised that 3lb dumbbells for the front side work out were probably too light. But then, I have always carried a ton of groceries on each arm from the drive way to the house in order to save going back and forth through the yard!
I am using a copy from the library which includes both workouts on one dvd. I think, though, that each workout is now sold seperately (which is annoying). Nonetheless, I have asked for it for Christmas.
Unlike the rest of the free world, I have never seen an episode of The Biggest Loser. I have never seen Jillian Michaels walk and talk before this video, either, though, I am, of course, aware of her. In this video, she was thorough, professional and seemed to really enjoy the people she was working with.
This video is a wonderful introduction to circuit training and weight bearing exercise. It is divided into two parts: One for the front side of your body and the other for the back (plus biceps). Each routine is broken up into 6 circuits and each circuit contains an excercise to elevate one's heart rate and then two, sometimes three weight bearing exercises. The circuits start with the larger muscles first and work their way down to the smaller muscle groups and then the abs.
Jillian includes several variations of each exercise in order to adjust them to individual fitness levels, so this video can be used as you progress.
Drawbacks are these:
Most annoyingly, there was no indication of the equipment I'd need for these exercises. Just so you know, you'll need a chair (a kitchen type chair, though some padding would be OK), dumbbells, a resistence band and a floor mat. Something to step on is a good idea for the areobic session in a couple of circuits. I marched in place.
I did this in my smallish living room. I had to move from an open space (cardio) to a chair, to another open space and then to the floor sometimes all in one cicuit. Often, I had to move things out of the way between moves in order to make room. As well, Jillian is using past contestants from The Biggest Loser who are in much better shape than I am. By the time I managed to get off the floor in circuit 5 for example to start my cardio bit, the former contestant was almost done!
As well, Jillian talks. And talks. You really have to keep track of your own repetitions --even though 1/2 way through she'll ask the contestant what "number" they are on and talk them through to the finish. If you are on a different number, this will be annoying and distracting. I didn't keep track--I was just trying to keep up!
Good stuff:
But, for someone who has never done anything like this before, it was fabulous. I did the front workout yesterday and the back workout today. I was sweating at the end of each session--enough that I felt obliged to take a shower before I joined my family again. Both workouts felt like a terrific challenge which is as it should be. I was surprised that 3lb dumbbells for the front side work out were probably too light. But then, I have always carried a ton of groceries on each arm from the drive way to the house in order to save going back and forth through the yard!
I am using a copy from the library which includes both workouts on one dvd. I think, though, that each workout is now sold seperately (which is annoying). Nonetheless, I have asked for it for Christmas.
Saturday, December 1, 2012
Goals for December
It's time to set some goals, again.
Eating:
Stay Compliant (with a few exceptions).
Except for the days I am re-introducing and testing my tolerance for the foods I used to eat, I will be whole30 compliant until Dec 18, when my husband finished his whole30. After that, I will bake date squares and apple crisp and probably a few cookies with the kids. I will not go crazy. I want whatever my weight is on Dec 18th to be my weight on January 9th (my birthday). On January 10th or so, I plan to resume the whole 30.
I will continue to log my food, but not here!
Weighing:
Keep Track.
I want to join the folks over at Roni's Weigh and post my progress every Wednesday. I will go back to weighing daily, though. I believe that for me making weigh-in a daily practice keeps me informed and aware. I don't really have emotional issues with the scale--at least not yet. I'd like to make a graph, too.
Exercise:
Build Strength.
I want to continue with the 2 mile, 1/2 hour Walking workouts by Leslie Sansone. I would like to add a three mile workout once a week: but if I don't, it's no big deal. I want to keep my workouts realistic and whatever I do, I want to see myself continuing to do it after I lose weight. So, the exercise has to be done for it's own sake--not for the sake of losing weight.
I am eager to add in some circuit training with the Jillian Michael's for Beginners workouts as well as more weight bearing exercises. I'm not sure how I'll be scheduling it. Would two weight bearing sessions a week be enough for now?
I have been reading that weight gained during the holiday season is weight that is never, quite completely ever lost. So, at the very least, I plan not to gain any weight at all between now and January 10th.
Eating:
Stay Compliant (with a few exceptions).
Except for the days I am re-introducing and testing my tolerance for the foods I used to eat, I will be whole30 compliant until Dec 18, when my husband finished his whole30. After that, I will bake date squares and apple crisp and probably a few cookies with the kids. I will not go crazy. I want whatever my weight is on Dec 18th to be my weight on January 9th (my birthday). On January 10th or so, I plan to resume the whole 30.
I will continue to log my food, but not here!
Weighing:
Keep Track.
I want to join the folks over at Roni's Weigh and post my progress every Wednesday. I will go back to weighing daily, though. I believe that for me making weigh-in a daily practice keeps me informed and aware. I don't really have emotional issues with the scale--at least not yet. I'd like to make a graph, too.
Exercise:
Build Strength.
I want to continue with the 2 mile, 1/2 hour Walking workouts by Leslie Sansone. I would like to add a three mile workout once a week: but if I don't, it's no big deal. I want to keep my workouts realistic and whatever I do, I want to see myself continuing to do it after I lose weight. So, the exercise has to be done for it's own sake--not for the sake of losing weight.
I am eager to add in some circuit training with the Jillian Michael's for Beginners workouts as well as more weight bearing exercises. I'm not sure how I'll be scheduling it. Would two weight bearing sessions a week be enough for now?
I have been reading that weight gained during the holiday season is weight that is never, quite completely ever lost. So, at the very least, I plan not to gain any weight at all between now and January 10th.
Friday, November 30, 2012
Re-Introduction Plans
Wow.
Sixty days of being on the Whole30!
I cannot say the first thirty days were wholly compliant (soy in your tea, anyone?) but these last 30 days certainly have been! I am so thrilled. I am excited that I did it!
Whoo hoo!
The plan, now, is to reintroduce food to see how I react. And that is all.
Day 1: Dairy. I've decided on cottage cheese; full fat, sugar free yogurt; and cheddar cheese. (Also full fat.)
Days 2, and 3; Whole 30 compliant
Day 4: Gluten grains. Roger's Porridge Oats for breakfast, (Technically, oatmeal is supposed to be gluten free, but it is often cross contaminated with wheat during processing. As well, this oatmeal is mixed with wheat bran, oat bran, and flaxseed. I used to just love it.) Pancakes and sausage for lunch. Whole wheat pasta at supper.
Sixty days of being on the Whole30!
I cannot say the first thirty days were wholly compliant (soy in your tea, anyone?) but these last 30 days certainly have been! I am so thrilled. I am excited that I did it!
Whoo hoo!
The plan, now, is to reintroduce food to see how I react. And that is all.
Day 1: Dairy. I've decided on cottage cheese; full fat, sugar free yogurt; and cheddar cheese. (Also full fat.)
Days 2, and 3; Whole 30 compliant
Day 4: Gluten grains. Roger's Porridge Oats for breakfast, (Technically, oatmeal is supposed to be gluten free, but it is often cross contaminated with wheat during processing. As well, this oatmeal is mixed with wheat bran, oat bran, and flaxseed. I used to just love it.) Pancakes and sausage for lunch. Whole wheat pasta at supper.
Days 5, and 6; Whole 30 compliant
Day 7: Non gluten Grains. Rice and corn, and possibly buckwheat. I'll likely just have them as sides to my regular meals.
Days 8, and 9; Whole 30 compliant
Day 10: Legumes. A few black beans in my morning omelette, some hummus and veggies for lunch, and maybe a bowl of lentil soup for supper.
Days 11 through to the 18th of December (when my husband comes off his whole30) I plan to be whole30 compliant.
I am very nervous about this.
Note there's no reintroduction of sugar here. Though, honestly, if all goes well, I just might take Day 11 and reintroduce some dark, dark chocolate (>70%).
Fingers crossed.
Day 60, final log
Nov 29, Day 60
Sleep
Food
Activity
Mood
2,000 IU
of Vitamin D3 and Omega3, and EPA: 800mg, DHA:
400mg
Sleep
Went to bed at 8:30pm, lights out at 9:30pm. Up at 6:30am,
though I woke up at 6am when my husband got up. I couldn’t get back to sleep. I
credit the Vitamin D3 I’ve been taking right when I wake up. It has really
helped me get up with some pep. I feel a
cold coming on, though.
Total: 8 ½ h
Food
Breakfast: 7:45am
Leftover roasted Squash, steamed spinach (from frozen) and ½
can of sardines. The dog got to my plate and ate some of my little fishies, so
I had a fewmore from the can. I have no idea how much I’ve actually eaten. D@mn
dog.
Lunch: 12:45 pm
Chili from ISWF w/spinach, ½ avocado and black olives.
Supper: 5:30 pm
Pork chops, 1/8 squash w/ghee, boiled carrots and green
beans mashed cauliflower.
Activity
This being the last day of my “official” Whole30, I wanted
it to be perfect. I did a ½ hour, 2 mile “walk” with my Leslie Sansone video. I
also set some goals for next month and planned my reintroduction. Wasn’t “perfect”
though—the house still needs some work!
Mood
So pleased and proud of myself. I am so happy I heard about this whole30thing
and before I could even think about saying no, I’d bought the book (which sold
me on the program) and planned my meals and started. Bam. All within four days.
So far, it’s the best thing I’ve ever done for myself. I can’t believe I’ve
kept up the exercise, too, even after my back injury on Nov 10th. I
am just so happy.
Thursday, November 29, 2012
Days 58, 59 Food Log
Nov 27, Day 58
(Hubby on Day 9)
2,000 IU of Vitamin D3 and Omega3, EPA:
800mg, DHA: 400mg
Sleep
Lights out at 10pm.
Got up at 6am when my husband did. I was
hot and sweating (barely) and thought I
would even though it isn’t what we usually do.
Food
Breakfast: 7:30am
Leftovers: Pan fried
pork w/apples and onions, mashed celeriac (1), steamed broccoli, and roasted
spaghetti squash.
Lunch: 11:30 am
Leftover beef stew and mashed cauliflower
Supper: 5:30pm
Chicken breast, roasted sweet potato, asparagus and mashed
cauliflower.
Nov 28, Day 59
(Husband on Day 10)
2,000 IU
of Vitamin D3 and Omega3, and EPA: 800mg, DHA:
400mg
Sleep
In bed at 8:30, lights out by 9pm, I think. Up at 6:00am.
Total: 9h
Food
Breakfast: 6:30am
Standard 2
egg frittata w/zucchini, mushrooms and onion. Left over roasted sweet potatoes.
Lunch: 11:30am
Cucumbers,
red peppers, rutabaga, and mushrooms. Spinach, fried chicken and avocado salad
w/ olive oil vinegrette. (No picture)
Supper: 5pm
1 large
roasted chicken thigh, ¼ acorn squash,
green beans, sweet potato fries.
Activity
I spent
the day on a field trip with my son and his Grade Nine class.
Mood
Fantastic.
Tuesday, November 27, 2012
Days 54 to 57, Food Log
Nov 23, Day 54
Nov 24 Day 55
Supper: 6:00 pm
Pork w/squash, steamed spinach.
Nov 25, Day 56
Sleep
Food
Activity
Mood
Nov 26, Day 57
Almost at that point where it will be Ok to get on the scale and take measurements and do pictures, etc. Looking forward to it.
(Husband on Day 5)
Photographic record only
Breakfast: 9:00am
Squash and a veggie laden frittatta.
Lunch: Cashews, mandarin orange, dried dates. (Went to a movie matinee with the husband)
(no photo)
Supper: 6:00pm
Roasted Chicken thigh, sauteed potabella mushrooms and zucchini, mashed cauliflower and butternut squash.
Nov 24 Day 55
(Husband on Day 6)
Took 1,000 IU of Vitamin D3 first thing in the morning. I also took some Omega3,
EPA: 800mg, DHA: 400mg
Photographic record only
Brunch: 11:44 am
"Deconstructed Pizza" from It Starts with Food By Dallas and Melissa Hartwig.
Nov 25, Day 56
(Hubby on Day 7—go Hubby!)
Sleep
Too much! Lights out around 11:00pm. Up at 9:00am. I really
did not want to get out of bed and face my messy house. Hips hurt.
Took 2,000 IU of Vitamin D3 and Omega3, EPA: 800mg, DHA: 400mg
Food
Breakfast ? probably 11:00am
Slice of butternut squash and ½ of 3 egg frittata made with
peppers, kielbasa, and mushrooms fried
in olive oil.
Snack around 3:00pm
½ homemade sausage patty(1) made for hubby to take to work
this week.
Supper 7:15pm
Broiled Basa fillets, squash, broccoli, roasted sweet potato
fries.
Activity
1 mile Leslie Sansone video, energetic vacuuming.
Mood
Good. Looking forward to being alone again during the day when my
husband goes back to work. I have a lot of Christmas related projects I need to
get started on.
Nov 26, Day 57
Photographic record only
2,000 IU of Vitamin D3 and Omega3, and EPA: 800mg, DHA: 400mg
(Husband on Day 8)
Brunch: 11:00am
Blueberries in Cocout milk, (vile), 1/2 of 3 egg frittatta made with lots of veggies
Snack: 4:00pm
Cahews, raisins, mandarin orange.
Supper: 7:00pm
Beef Stew (1), spaghetti squash.
(I skipped the winter greens and didn't add the starch. I also seared the meat before adding it to the crock pot.)
Almost at that point where it will be Ok to get on the scale and take measurements and do pictures, etc. Looking forward to it.
Sunday, November 25, 2012
Crunching Numbers
Let's suppose my weight is 240 pounds.
I honestly have no idea what I currently weigh. The whole30 discourages getting on the scale. During my first 30 days, I ignored the advice and hopped on nearly every day: I was losing about a pound every 36 to 48 hours. It was addictive to watch! But then it became all about the numbers, and then I got sick. So, this time, no scale, though I'd love to know.
Using this calculator based on the Mifflin-St Jeor formula, my basal metabolic rate for my age (48) and my height (5'5") is 1722 calories/day.
Add in exercise 3 days a week and maintenance is: 2367 calories.
To lose fat: 1920 calories per day.
That's a net difference of 447 calories.
Let's assume my goal weight is exactly 100 pounds less: 140.
Keeping age (and height) the same, my basal metabolic rate is: 1267 calories/day.
Exercisin 3 days a week, maintenance is: 1742 calories/day.
Right. So the idea that I should eat (and exercise for my future body, not my current one, so I don't have to make "big adjustments" when I acheive my goal weight is not going to work. I don't see how I can eat 1800 calories a day and exercise 3x a week right now based on these calculations without extreme fatique. What I need is a plan that gradually decreases my caloric intake based on my weight until I get to 1742 calories a day (or thereabouts).
(Maintenance is based on exercising 3 days/week. Notice no one is discussing the type of exercise. Building muscle mass (ie doing anaerobic exercise like weight lifting) will result in a higher number of calories required by the body than aerobic exercise, like --so this is really all just guesswork.) Note too the BMI calculations do not differentite between lean muscle mass and fat. In other words, it is quite possible to be very lean, highly muscular and have a high weight, and thus a high BMI. I can easily see how BMI may thus be useless for men, but just how askew would it be for the average weight lifting woman?)
So, lets try 230: (BMI 38 obese)
Base: 1676
Maintenance: 2305
Fat loss: 1844
220: (BMI 37)
Base: 1631
Maintenance: 2242
Fat loss: 1794
210: (BMI 35)
Base: 1585
Maintenance: 2180
Fat loss: 1744
This is interesting. From here on in, I am supposed to consume fewer calories than I would at my goal weight.
Question: What happens if you do eat less than the calories you need at goal weight and then you reach that goal weight: do you add calories back into your diet until you are at the "maintenance level?" What happens when you do that? I would think your body would start regaining since you have taught it to be so thrifty.
Is this a plateau waiting to happen?
200: (BMI 33)
Base: 1540
Maintenance: 2117
Fat loss: 1694
190: (BMI 32)
Base: 1495
Maintenance: 2055
Fat loss: 1644
180: (BMI 30)
Base: 1449
Maintenance: 1992
Fat loss: 1594
170: (BMI 28. No longer obese, merely overweight.)
Base: 1404
Maintenance: 1930
Fat loss: 1544
160: (BMI 27)
Base: 1358
Maintenance: 1867
Fat loss: 1494
150: (BMI 25)
Base: 1313
Maintenance: 1805
Fat loss: 1444
Using this calculator I just calculated my "ideal" weight based on a large frame:
134-138 pounds.
138: (BMI 23 "desireable")
base: 1258
maintenance: 1730
134: (BMI 22 "desireable")
base: 1240
Maintenance: 1705
Observations:
Every ten pounds lost means I should decrease the amount I eat by 50 calories per day.
BMI is ridiculous. I should use the body-fat calculator instead, even though I don't have calipers.
I'm not sure where this leaves me or what the whole30 template looks like at each of the calories levels. It would be easy enough to find out, I suppose. One of the beauties of the hole30 is, of course, that it frees you from calorie counting and portion control--no more measuring cups and spoons!
So, I don't think I'll use this information until I have to--that is, until I don't lose weight for a month or more. Only 4 more days to weigh-in! (Nov 29)
I honestly have no idea what I currently weigh. The whole30 discourages getting on the scale. During my first 30 days, I ignored the advice and hopped on nearly every day: I was losing about a pound every 36 to 48 hours. It was addictive to watch! But then it became all about the numbers, and then I got sick. So, this time, no scale, though I'd love to know.
Using this calculator based on the Mifflin-St Jeor formula, my basal metabolic rate for my age (48) and my height (5'5") is 1722 calories/day.
Add in exercise 3 days a week and maintenance is: 2367 calories.
To lose fat: 1920 calories per day.
That's a net difference of 447 calories.
Let's assume my goal weight is exactly 100 pounds less: 140.
Keeping age (and height) the same, my basal metabolic rate is: 1267 calories/day.
Exercisin 3 days a week, maintenance is: 1742 calories/day.
Right. So the idea that I should eat (and exercise for my future body, not my current one, so I don't have to make "big adjustments" when I acheive my goal weight is not going to work. I don't see how I can eat 1800 calories a day and exercise 3x a week right now based on these calculations without extreme fatique. What I need is a plan that gradually decreases my caloric intake based on my weight until I get to 1742 calories a day (or thereabouts).
(Maintenance is based on exercising 3 days/week. Notice no one is discussing the type of exercise. Building muscle mass (ie doing anaerobic exercise like weight lifting) will result in a higher number of calories required by the body than aerobic exercise, like --so this is really all just guesswork.) Note too the BMI calculations do not differentite between lean muscle mass and fat. In other words, it is quite possible to be very lean, highly muscular and have a high weight, and thus a high BMI. I can easily see how BMI may thus be useless for men, but just how askew would it be for the average weight lifting woman?)
So, lets try 230: (BMI 38 obese)
Base: 1676
Maintenance: 2305
Fat loss: 1844
220: (BMI 37)
Base: 1631
Maintenance: 2242
Fat loss: 1794
210: (BMI 35)
Base: 1585
Maintenance: 2180
Fat loss: 1744
This is interesting. From here on in, I am supposed to consume fewer calories than I would at my goal weight.
Question: What happens if you do eat less than the calories you need at goal weight and then you reach that goal weight: do you add calories back into your diet until you are at the "maintenance level?" What happens when you do that? I would think your body would start regaining since you have taught it to be so thrifty.
Is this a plateau waiting to happen?
200: (BMI 33)
Base: 1540
Maintenance: 2117
Fat loss: 1694
190: (BMI 32)
Base: 1495
Maintenance: 2055
Fat loss: 1644
180: (BMI 30)
Base: 1449
Maintenance: 1992
Fat loss: 1594
170: (BMI 28. No longer obese, merely overweight.)
Base: 1404
Maintenance: 1930
Fat loss: 1544
160: (BMI 27)
Base: 1358
Maintenance: 1867
Fat loss: 1494
150: (BMI 25)
Base: 1313
Maintenance: 1805
Fat loss: 1444
Using this calculator I just calculated my "ideal" weight based on a large frame:
134-138 pounds.
138: (BMI 23 "desireable")
base: 1258
maintenance: 1730
134: (BMI 22 "desireable")
base: 1240
Maintenance: 1705
Observations:
Every ten pounds lost means I should decrease the amount I eat by 50 calories per day.
BMI is ridiculous. I should use the body-fat calculator instead, even though I don't have calipers.
I'm not sure where this leaves me or what the whole30 template looks like at each of the calories levels. It would be easy enough to find out, I suppose. One of the beauties of the hole30 is, of course, that it frees you from calorie counting and portion control--no more measuring cups and spoons!
So, I don't think I'll use this information until I have to--that is, until I don't lose weight for a month or more. Only 4 more days to weigh-in! (Nov 29)
Friday, November 23, 2012
Nov 22, Day 53
Sleep
Food
Activity
Mood
(Husband on Day 4)
Sleep
Lights out last night at 9:45. Woke up once when my usband
came to bed around 11:30. Up at 7:15. I felt really tired this morning.
Total Sleep: 9.5 h
Food
Breakfast: 8:00am
Fish fillets poached in court bouillon (1). Squash w/ghee
and roasted beet and onion salad.
Fullness after eating: 8
Lunch: 2:00pm
½ 3 egg frittata made with (complient) Kielbasa sausage,
peppers, onion, zucchini and mushrooms.
Fork mashed boiled sweet potatoes w/ghee.
Supper: 6:00pm
Salmon (I misjudged how much would feed three people),
mashed cauliflower and roasted sweet potatoes and rutabaga.
Activity
Errands and shopping.
Mood
Good.
Thursday, November 22, 2012
Day 52
I woke up before the alarm this morning for the second day in a row. Yesterday, I thought it was a fluke! But maybe, just maybe, something's going right!
Nov 21, Day 52
Sleep
Food
Activity:
Mood:
Nov 21, Day 52
(Hubby on Day 3)
Lights out at 9:50. Woke up before the alarm at 6:45am. Got
out of bed at 7:10am.
Total Sleep: 9 h
Food
8:00am breakfast
½ of a two egg frittata with lots and lots of veggies
(peppers, zucchini, porcini mushrooms, onion) fried in olive oil and ghee,
stuffed with a handful of spinach.
I can’t believe it’s legal to eat this way—never mind
healthy!
Fullness after eating: 7.5
Lunch: (no idea when, I was a parent volunteer taking a few hundred Junior High SchoolGirls
to a movie all in French.)
A couple of handfuls of cashews, raisins and one apple.
Supper: 5:00
Porkchops pan fried with onions and apples, mashed
Cauliflower, boiled carrots and sweet potatoes, steamed spinach w/ghee.
Fullness after eating: 8.5
Activity:
Before I left for the school, I did a 2 mile walking workout
with a Leslie Sansone video. No meditation today.
Mood:
Great! I was content and not at all anxious about the field
trip, which surprised me.
Wednesday, November 21, 2012
Day 51 Still Truckin'
Nov 20, Day 51
Sleep:
In bed, with the lights out at 9:30pm. Up at 7:15.
Total Sleep: 9 ¾ h
Food
Breakfast: 8:00am
½ of a two egg frittata w/leftover shrimp stir fry heated up
and mixed in. Slice of butternut squash w/ghee.
Lunch:
Root Soup with a handful of the most wonderful (compliant) Kielbasa
in the world fried up and added to the soup. So Good!
Fullness after eating: 7.5
Snack: 4:30pm
Handful of cashews and a mandarin orange
Supper 7:00pm
Cottage Flower Pie (1), rutabaga, yams and sweet potato, steamed
broccoli w/ghee
Fullness after eating: 9
I think I have been making too much food for supper! I think its because I'm worried my husband is really hungry (he did eat alot of this meal!).
Activity
Took a really short and brisk walk down the block and back
again. Too cold! (-17 C)
Mood
I’m in good spirits, though I seem to have a short fuse. Oh
well.
Tuesday, November 20, 2012
Goals
I've had two reminders to set some goals for myself these past few days.
The first was on Robb Wolf's blog where in a post about losing weight, he talked about having a performance goal. The other was part of my daily message in the 21 Days of Meditation series by Depak Chopra. The centering message was
"Today, I embrace my potential to be, do, and have whatever I can dream."
We were encouraged to picture what it was we wanted in as much detail as we could muster.
I've really had to think about it.
As far as performance goes, I want consistent energy and stamina throughout my day. I don't want to be tired and grumpy after a day of friggin' housework, I want to feel deliciously tired after working my buns off. I want to feel strong and capable.
But I want to feel strong and capable not just physically, but emotionally, too. I want to face whatever comes my way with lightness and humour. That may seem trite, shallow or just lame--but not to someone who has ever had to wrestle with the black dog--or who lives with teenagers--am I right?
Would I like the Universe to bring me lots of money so we could live wherever we'd like in the world? Of course. Would I like the universe to bring me a few more friends? Yes.
But I'd also like the universe to give me something good so I can turn around and share it with everyone. And that has very little to do with the Universe, and everythingto do with me.
Nov 19 Day 50 for me, Day 1 for Hubby
Yes. My husband has agreed to follow the whole 30 with me. I am thrilled.
Nov 19, Day 50
Food
Activity
Mood
Nov 19, Day 50
Note: For years I
have had a red blotch on my face by my nose under my eye. I wear heavy glasses,
so I’ve always thought it was partly related to that (and who knows what else).
Today I noticed that the blotch is gone. For the first time in years and years
my complexion is completely clear.
Sleep
Late to bed, unfortunately. 11:15, lights out. Up at 7:15
after sleeping through the first snooze (which I enjoy).
Total sleep: 8h
Food
Breakfast: 7:30am
1 egg frittata w/peppers, onion, zucchini and mushroom.
Slice of butternut squash w/ghee.
Lunch: 1:45pm
Hamburger chili from ISWF served over raw spinach and topped
w/ ½ avocado and black olives. So yummy.
Fullness after eating: 8. I actually gave some of what I’d
dished out for myself to my husband.
Supper: 7:00 pm
Chicken with zucchini, tomato, onion fried in coconut oil
(1), roasted sweet potato, steamed broccoli, mashed cauliflower
(2)
Fullness after eating: 9
Activity
Yay! A Two mile walk with a Leslie Sansone video.
Challenging! Then I did a small “Mobility Stretching” routine from book I have by Joanna Hall. I’ve noticed that
the biggest casualty from wrenching my back a week ago has been my flexibility,
ergo, the routine. It, too, was nice and challenging. I love to move. I am so
grateful to the whole30 for enabling me to lose the poundage so I can!
Mood
Pretty good. Shopping wasn’t too bad and though my husband
probably thinks I fussed far too much, I managed to keep him fed on his frst
day of the whole30 without too much anxiety.
Monday, November 19, 2012
Day 49: Grrrr
Nov 18, Day 49
Sleep
Late to bed last night due to a small crises from the twelve
year old’s point of view. Light’s out at
11pm, up at 8:30am. I felt like I got the right amount of sleep.
Total Sleep: 9 ½ h
Food
11:45 am Breakfast
One slice of whole 30 compliant bacon. (not shown) It was awful. ½ of a
two egg frittata made with lots of onions, a mushroom and some sliced zucchini.
¼ of an acorn squash w/ghee.
Small snack baggie of cashews and raisins. Fighting off cravings for french fries.
6:00pm Supper
Pork chop, butternut squash, steamed broccoli and carrots,
Melissa Joulwen’s mashed cauliflower (1)
Activity
Lots of errands, today. I really wanted to do a work out,
but I’m afraid of working out too much. (Though is a ½ hour walking workout
every day “too much?” How can I tell?) I didn’t really have time anyway. I did
accompany my husband on a walk with the dog after our late breakfast. No meditation. (I have a hard time getting access to the computer on weekends.)
Mood
I am in a terrible mood. I’m grouchy and talking much more
loudly than I need to—and I’m irritated and angry. I have no patience, either.
My husband is starting the whole 30 tomorrow and hasn’t read the book yet,
(though he keeps saying he will) and I feel
like I will turn into his policewoman. I am currently his only source of
knowledge about what he can and cannot have and I really didn’t want this! He
eats toast with every meal! He is also on holidays this week (and we’ll be
doing our Christmas shopping) and so I’ll be out of my regular routine all week—and
shopping, which I hate, too. I feel like I am creating my own stress and
anxiety here (and the grumpiness is just how it manifests)—but how do I not?
Sunday, November 18, 2012
Nov 17, Day 48
Nov 17, Day 48
Sleep
Food
Mood
I am doing this just before bed, so it will be brief.
Sleep
10:00pm to 9:00am
Total: 11 h
Food
11:00am Breakfast
½ of a2 egg frittata made with mushrooms and onions fried in
olive oil. Roasted root veggies.
(no picture)
3:00pm Lunch
Leftover ground beef and roasted root vegetables. Some meat
from soup bones. (Tasted awful)
6:30pm Supper
Shrimp stir fried with veggies
Activity
2 mile walking workout and a day spent running errands on public
transportation. (Lots more walking than using the car!) oops—no meditation.
Mood
Excellent, though I am going back to see the chiropractor on
Monday.
Saturday, November 17, 2012
According to Erik Davis....
Over at Skeptic North, Erik Davis has written a humorous article claiming he lost 40 pounds (in six months) doing "everything wrong." In the comments he clarifies:
I looked at the research with a skeptical eye and tried to figure out what the science said. It was surprisingly consistent given all the nonsense out there: calorie deficits are the only driver, macronutrient composition doesn’t matter, satiety management does, supplements are useless, and cognitive reinforcement strategies are really important for long term success. No magic and not really that hard most of the time, if not a ton of fun.
According to Davis, then, three things and three things only contribute to weight loss:
- Creating a calorie deficit.
- Managing satiety.
- Using cognitive reinforcement stategies.
I'm not going to argue with any of that. A calorie deficit does matter. How much of one? He calculated 500 calories a day to lose one pound a week. (If he lost 40 pounds in six months, though, he as losing at a faster rate than one pound a week!)
I don't believe all calories are equally equal, though.
Something I have been meaning to do for some time is calculate how many calories I need to maintain my ideal body weight with a two mile walking workout at least four times a week. Of course, once I got to maintenance, I'd have to eat even less than that to maintain the weight loss at least until my endocrine system caught up with the changes.
To manage satiety, he mentions he ate whole foods high in fibre, food which fill you up without contributing a lot of calories: so, whole foods high in fibre, foods that aren't nutritionally dense, (fruits and vegetables) and "regular hits of protein throughout the day."
I'm not entirely sure that I need to eat whole grains and legumes for fibre, though. The protein seems to be doing its job.
Sounds like a very sensible diet.
As for the cognitive management strategies, he found recording all of his food and tracking the calories to be enough. In the comments, he mentions Judith Beck--the very same person whose approach I followed the last time I lost my own forty pounds! (Before this blog.) I need to have my on copy of her book though rather than depending on the library for it!
Right now, as I am following the protocol of the whole 30, the pounds are falling off of me. I'm not entirely sure how much I've lost because I'm not supposed to get on the sale, but my yoga pants are loose. Yes. My yoga pants!
Nonetheless, I will have to "venture out" into the real world out there and continue losing weight. I am undecided about whether I'll continue eating mostly the whole 30 way or whether I'll reintroduce grains, legumes, and dairy into my daily diet. I'll have to see how I react when it comes time for reintroduction.
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