Workin' It Out

Melting Away & Finding Myself

Archive for the category “Eating More to Lose Weight”

Week 24/52: Goals Check-in

It’s been awhile since I have posted a “Goals Check-in” but in order to be accountable I think I need to make this a habit again.  Here’s how the past week went:

  • Log my food & exercise. Check!  This is second nature to me now.  My phone is about to die every night because I’m using the MyFitnessPal app all the time to log what I eat and enter my workouts. (Ok, I also play stalk a lot on Facebook, but I use MFP a LOT!  I need to add more friends – always looking for positive supportive motivating friends, so if you use My Fitness Pal, I would love to add you as a friend – look me (dizzymomma) up by clicking on the “Community” tab and then “Find Members.”
  • Follow my Emeals Portion Controlled plan. Sorta – we had a lot of leftovers in the fridge this last week, but Monday I got my Emeals plan printed and got myself to the grocery store and stalked up on the ingredients needed to follow it this week. Also bought my new favorite Greek yogurt flavor – Dannon Oikos Key Lime.  It actually tastes like Key Lime Pie!  In the past when I have tried key lime yogurts, I thought they tasted like PineSol, blech!  But this is soooo creamy & truly limey.  Like dessert in a cup, but with way more protein & calcium.
  • Eliminate my addiction to sugar. I feel so free with my “Eating More to Lose Weight” approach that I don’t feel like I have to eliminate my addiction to sugar.  Nothing feels “off limits.” Now, I must admit we had a box of Nutty Bars in the house a couple of weeks ago and that truly tested my willpower.  One “portion” of nutty bars packs a whopping 310 calories… and not exactly filling.  So it’s things like that that I need to break my addiction to.  Not feeling deprived though, especially since I track all of my calories.  I can plan around a meal out or eat lighter during the day if I know I’m going to want ice cream for dessert.
  • Exercise 5 days a week. Nope – I did 3 days.  But those 3 days were following the C25K (Couch to 5K) plan!!  Last Monday, lil man & I went to pick up my running shoes at The Running Well Store and I ran my first day of C25K that evening.  It wasn’t pretty and my knee was a little sore after the first workout, but every time I run I do improve, although it’s baby steps. Tonight’s workout just stunk… I felt so good the first 4 intervals (each interval at this point is run 1 minute, walk 90 seconds).  I was able to run the first 4, then decided to walk through the 5th because I knew I was getting tired, but then the 6th I could barely do 30 seconds and then I HAD to walk the last 2 intervals.  My legs felt so leaden that I couldn’t even walk faster than 3.0.  I don’t know what happened – advice from my running friends??
  • Get more sleep. This is happening – but only because it is summer vacation! But last night, I just couldn’t get comfy.  I woke up at 4 a.m. and laid there & laid there & laid there….. and then fell asleep about 2 minutes before my alarm went off, which was about the same time lil man decided he wanted to get up.
  • Blog on my progress of my goals and post my weight. Check out my stats page to see the latest!
  • Lose 52 Pounds in 52 Weeks.  So I am securely in onederland! This week I saw a new all-time low (at least for this weight loss journey) on the scale.  I’m gonna make it official – I have lost THIRTY pounds!  I have been hovering at 28/29 lost for months, so I’m wondering if the running jump-started my body into losing again.  (Totally okay with that by the way.) Now, my next milestone is 32 pounds lost – because I’ve been wanting that since April when my 32nd birthday was approaching. I’m hoping it doesn’t take another two months to lose the next two pounds!  30 pounds down 22 to go!!!!

Now time for you to check in! How has your week been? How are your personal goals going?  I would love to hear from my friend who is training for a marathon!

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Random Thoughts

Since it’s been so long since I’ve updated my goals & things on here, I thought I would indulge you in my random thoughts today:

  • Making beans for recipes from dried beans instead of using canned is not as difficult as I thought!  Not to mention much cheaper and without extra salt and preservatives.  Try it sometime!
  • We tried a new protein powder this week: I was not impressed.  I won’t give the brand, but hubby & I did not like it.  I guess I’m used to protein powders that have a little sweetness added.  This did not and I didn’t realize it.  What a shock on that first sip!
  • I love the weather in Kansas City right now. I really should be mowing the grass…  I really should be doing a lot of things. My to do list is so long.
  • Prayers really do get answered! I work with a lady battling breast cancer and today she received some wonderful news which can only be called a miracle.  I will keep praying for her!
  • Working out is much easier when I’m in a routine to go in the morning, but I can also work out for much longer when I go in the afternoon.
  • High school football players lifting weights intimidate me.
  • Monday was just not a good work out day. I had a headache, my clothes felt too small and the above mentioned high schoolers were also at the gym.  I warmed up, did a quick circuit of the lower body weight machines and then used the elliptical the rest of the time. Just wasn’t feeling it.
  • Anybody have any toddler potty training tips?
  • I finally lost a pound this week!  And guess what?? I upped my calories again. It’s not the intuitive thing, but it works for me!
  • I really dislike road construction! Particularly on my route to work.
  • I’m going to be making homemade granola bars soon – stay tuned!

Next week I will begin updating you again on my week-by-week progress. Measurements to be updated soon!

Uhhh…

Oh my – I have no idea what week I’m on here in my weight loss journey!  The end of the school year was nuts, but it’s over, so hopefully I will have more time to blog.  Here’s what I can tell you:

  • I still haven’t lost the holy grail 4 pounds (to have made 32 lbs. by 32 years) I am looking for… stuck, stuck, stuck…
  • But stuck right over the border in one-derland!
  • I need to eat more!  Fitbit tells me I average about 2380 calories burned per day (that includes sleeping, exercising, working, sitting on my butt – everything), so I should be eating about 2000 calories per day to feed my body what it needs without letting it think it’s starving.  I know this isn’t a popular way of thinking, but read about it & consider it a path for you! Most of my “dieting” friends are doing extraordinary amounts of exercise and eating so little that I wonder how they even make it through the day!  We are all in such a hurry to lose the weight and get on with our lives, but do we really need to be in such a hurry?  I’m not saying I’m enjoying looking at the fat lady in the mirror, but I do enjoy a little more freedom with my calories.  And shouldn’t this be a lifestyle change? This can’t be a temporary eating change that we’ll all dump when we hit our goal.  Because then wouldn’t I end up just looking at a fat person in the mirror again? Hmmm… Maybe I will need to revamp this site so that it’s not so focused on the pounds, or just forget my blog title and continue to do what may work for me.  I say “may” because I haven’t given this “eating more” thing enough of a chance.  I did it for about 2 weeks, freaked out when I hadn’t lost anything and then cut my calories again and guess what? Huh… I still haven’t lost anything (well, I have, but I know I personally have an expectation of a certain number of pounds gone to say that I “have lost something”).  So what do I really have to lose? Literally, 24  more pounds before the end of the year.  But to answer figuratively, I have nothing to lose! I want to gain strength through weight training, confidence through new muscles being found, energy to play with my little man, new recipes to skinnify and then not feel guilty if I eat an extra portion. Wow, that was a long bullet…
  • I have to stop being so competitive.  My friend has lost nearly double what I have while I have danced around the 28-29 pounds lost mark and it’s driving me crazy!!  Dear Me, Please read above bullet point and then stop with the competitiveness!!!!  Love, Me  P.S. You WILL love yourself more in the long run if you stop worrying about the scale!

Are You Sitting Down for This?

A few weeks ago I was perusing the message boards on My Fitness Pal when I noticed a lady’s success story posted and she talked about what she did while she was losing weight.  In her description she mentioned as she lost weight she increased her calories.  That was the only information she gave and none of the other posters asked her what that was about, but I instantly thought, “What??? How does that work?  We only lose weight by cutting calories! And if it does work, how do I do that?”  And I instantly Googled it, but didn’t really find any information on it.  Then I found myself in the middle of the big “P” and started searching the MFP boards for ways to conquer plateaus.  I kept coming across people discussing their BMR, RMR, TDEE and increasing calories or zig-zagging.  Thankfully they posted links to other boards, blogs and websites and I started learning so much!  I am an educator and I truly love learning new things, so I was hooked on researching.  If I had a spare moment I was reading the boards and other people’s weight loss stories. I decided to try some of the tips I read and it worked!  My plateau is busted.  So let me share, because this has blown my mind!  It excites me to learn new stuff and I hope you learn something too!

First, a little acronym explanation: BMR = Basal Metabolic Rate, RMR = Resting Metabolic Rate and TDEE = Total Daily Energy Expenditure.  Basically, your RMR & BMR are the same thing & mean the calories you would burn if all you did was lay in bed all day. So for example, according the BMR calculator I used, my BMR is 1686.  TDEE accounts for all the activity you do – allllll of it – but you must be honest in reporting how much you exercise.  According to the TDEE calculator I used, my TDEE is 2606.

To know what your weight loss calorie goal should be, subtract 15% from the TDEE.  15% of my TDEE is 390.9 (let’s just say 390).  So my weight loss calorie goal is 2216.  This blows my mind, really – that sounds like a lot of calories!  Now, here is the most important thing I learned: NEVER EAT CALORIES BELOW YOUR BMR.   Our bodies don’t like it!  If your body needs 1600 calories to just lay around all day and you only feed it 1200 calories, it freaks out!  That’s what I was doing.  My MFP goals were set for 1250 calories a day, but my BMR is 1686… no wonder I plateaued.  My body was telling me I needed to eat more food!  However, since I’ve been eating at just 1250 for a month or so, I cannot just pump up my calories to 2200 and think I can lose weight.  I have started slowly increasing my calories.  Last week I increased by 250 to reach 1500 and I’ve lost 3 pounds!  Next week I will increase by another 200 to be at 1700, which will get me right about my BMR.  If you have been way undereating your calories as well, do not be surprised if you do see a slight increase in weight.  Since I have been basically starving myself for over a month, it will take a while for my body to believe that I am actually not going to starve it anymore.  From what I’ve read, it can sometimes take a month for the body to respond. And we all know how patient I am… so the next step of my journey could be interesting!

So I am down 24 pounds now and I would really like to have lost 32 by the time I turn 32.  I have 22 days to lose 8 more pounds! In the past I would have slashed my calories and worked out like mad, but now I am going to concentrate on eating more (how great is that??) and maintaining my current 4-5 day a week exercise habit!

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