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Mountain Mike
Distinguished Member
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Posted: 17 April 2006 09:53 pm |
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Suenos,
You are an inspiration to many here.... You have a very personable writting style that we can relate to. You come across as real--not afraid to report the bad as well as the good.
Congratulations on what you have achieved so far. I am confident that life has great things in store for you!!!!
Mike
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Corina
Distinguished Member
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Posted: 18 April 2006 06:24 pm |
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Suenos, thanks for the tip on skin brushing! I tried it last night and now my skin feels sooooo smooth! I like it because it makes me care for my body rather than nit-picking it. I'm going to do it every day and I'm going to try other ways to boost my self-confidence about my body.
Thanks!
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suenos
Moderator
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Posted: 18 April 2006 07:18 pm |
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So, I didn't bother to weigh myself yesterday cause I was perfectly happy with my 161 and since I replaced a cardio day with a weight day last week I was prepared to accept a temporary lull in scale movement. But....159 this am. Not a wimpy 159.something, but a solid 159.0 This was supposed to be my day for measurements but I was so happy I totally forgot until I was half-way through my work-out. I could not stop smiling. I know I looked like a complete idiot - who does leg presses with a big grin on her face?
I'm now officially putting to bed my concerns about "eating too much". I don't do a daily calorie count cause it would make me crazy, but I know from the random days I do decide to tally that I'm averaging around 1800 a day. I also know that my maintaince calories are a little over 2100. My daily routine as far as calories burned doesn't change much and I don't venture off my food list so there's little chance of chomping down on some hidden mega-calorie item.
I think one of the problems I've had is thinking that as I lose weight I need to eat less, but I keep forgetting that as I lose weight, I also become fitter, allowing me to keep increasing the intensity of my workouts. The only weight loss stall I've had (so far) was a period of a little over two weeks when I didn't lose a pound. When I increased my food intake by an entire meal, I went back to 2 lbs loss a week average like clockwork. So, I'm done even thinking about calories again unless/until I hit another 2 week period of gains or no losses.
I left work a little early last night to run some errands and while I was out decided to try on a pair of size 8 jeans to see how far I gotta go. The good news is they actually went past the thighs, over the hips and fastened. The bad news is I had to SUCK in the tummy, use REALLY good posture, and had a nice little 3 inch OVERHANG above the waist band. But I could see the potential of those jeans looking really good in a couple of weeks. I should have bought them anyway for motivation, but I was sooooo bad last week-end, I'm being super financially stingy the rest of the month.
Corina wrote: thanks for the tip on skin brushing! I tried it last night and now my skin feels sooooo smooth! I can't take credit for that, I got it from a post by NevD. I've gotten my girlfriends totally hooked too. It's one of those things that after you do just a couple of times, you can't imagine not doing on a regular basis. Just wait till you've done it for a couple of months - your skin starts looking as good as it feels. And it you have access to a steam room, try it right before hand - afterwards your skin just sorta "glows" the rest of the day.
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suenos
Moderator
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Posted: 18 April 2006 09:45 pm |
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So, I just tossed out years worth of clothes. I was sorting for laundry and thinking how cool that the size 12 jeans are now fall off the butt baggy. And out of the blue it hit me that this is one of the reasons I was able to gain so much weight in the first place.
I went through my closets and drawers and it seems I've held on to at least one or two pieces in pretty much every size ranging from 3 to 15/16 - and a lot of baggy, oversize tops. I think as I got bigger, I just kept buying clothes in slightly bigger sizes or covering up with the oversize tops. I think I must have just kept finding clothes that fit as I gained weight and it was not until I had to go shopping and realized that I needed to go above the 15/16 size that I took a good hard look at my body.
I found a couple of size eight pants that are going to be good motivation and one size three skirt that I had to laugh at cause that ain't gonna happen soon. But everything else above my current size got tossed, including all the oversize tops, baggy sweaters, shawls, etc. -- anything that could be used in the future to "protect" me from realizing I might be getting off track with my weight.
Now I gotta go back and finish my spring (kinda late) house cleaning which is one of the "fun" tasks I've put off for weeks. But once I tossed those clothes I felt like I had just taken a giant step in preventing my future (thin) self from becoming fat again and I had to include it in my diary.
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Mountain Mike
Distinguished Member
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Posted: 18 April 2006 10:21 pm |
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Funny you should mention clothes....this weekend I went looking for jeans. The first few I tried on were so loose they literally fell off. Sometimes you think you're not making progress, then something like trying on pants that look like they were made by Abdul the tent maker really makes a point. (And last summer, those very same pants were getting tight).
Good for you, Suenos...keep tossing the old stuff as you grow out of it...it's a good feeling, isn't it?
My dilemma (being the cheapskate that I am) is that I don't want to waste money on "transition" clothes. I want to make-do as much as possible until I get near goal weight.
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suenos
Moderator
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Posted: 19 April 2006 08:28 pm |
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(2/21) (2/28) (3/16) (3/24)(4/6)(4/19)
upper arm: 13 shoulders: 45.5 chest: 41
upper arm: 12.5 shoulders: 43.75 chest: 40.5
upper arm: 12.5 shoulders: 42.5 chest: 39.5
upper arm: 12 shoulders: 42 chest: 37.5
upper arm: 12 shoulders: 43 chest: 36.5
upper arm: 11.5 shoulders: 42 chest: 35.75
waist: 35 ab: 40 hip: 43 thigh: 25 calves: 16
waist: 33.5 ab: 37.5 hip: 42 thigh: 24 calves: 16.75
waist: 33 ab: 37 hip: 41 thigh: 24 calves: 16.75
waist: 32 ab: 36.5 hip: 40 thigh: 24 calves: 16.75
waist: 31 ab: 36.5 hip: 39 thigh: 23 calves: 16
waist: 30.5 ab: 35 hip: 39 thigh: 22 calves: 15.75
weight: 186
weight: 176 totals to date: 27 lbs, 28 (known) inches
weight: 172 inches: -8 lbs: -4 (7 day period)
weight: 168 inches: -4.75 lbs: -4 (16 day period) body fat %: 35%
weight: 166 inches: -5.5 lbs: -2 (7 day period)
weight: 163 inches: -4.75 lbs: -3 (13 day period) body fat %: 33%weight: 159 inches: -5.00 lbs: -4 (13 day period)
Good grief, it takes me longer to sit here and put the numbers in and try to make sense of them than it does to have them taken!
As far as pounds lost, I'm on track with the 2 lbs a week. That seems to be pretty consistant and tells me the diet portion of my program is working.
As far as inches, I can actually pin-point my weight training variations in any given period based on changes in both upper and lower body inches. Although the weight loss was steady, there was little to no real movement in inches lost on lower abs, thighs, and calves till I changed the lower body routine. I think I have to look at this a little more on Sunday when I decide my routine for the week.
The problem is I have a target weight goal, a target body fat % goal, and even a target dress size goal, but I really don't have any idea of what my "optimal" inches should be on any given body part. Ideally I could just say, "well I'll keep concentrating on the thighs until I'm satisfied", but realistically what woman on the face of the earth is gonna look at her thighs and go "yup, these babies are perfect now". I'm seriously toying with the thought of getting a friend of similar height with the overall body shape I'm aiming for and asking to take her measurements. I can't decide if that's practical or just weird.
Okay, the best thing is my waist is soooo close to being under 30 inches. That's a total health issue for me, not a "looks" thing. I've read in a million places that, like a high body fat%, a waist above 30" for females is an indicator for lots of nasty health risks. Aside from just "weight loss", my first major goal has been to get that measurement below 30" and get the body fat down to 30%. I hope to be there the next 2 week period. No, I expect to be there in the next 2 week period.
MountainMike wrote: My dilemma (being the cheapskate that I am) is that I don't want to waste money on "transition" clothes. I want to make-do as much as possible until I get near goal weight.
Yeh, this is making me crazy too. I now have more workout clothes than "real" clothes and can't/won't invest a lot of money in something I only expect to be able to fit into for a couple of weeks. But, as problems go, I'll take this one every day of the week!!!
Last edited on 19 April 2006 08:46 pm by suenos
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Graylark
New Member
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Posted: 20 April 2006 08:20 am |
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Wow - your progress is so fabulous, good for you!
One thing you could do with wanting measurements to slim into is - get an online clothing store's dress size chart and figure out what measurements your ideal size is. You might have to tweak it a little - for example I have a thicker waist so my bust and hip sizes are always a better guideline for dress size than waist measurement. Or if your thighs are always a bit wider than your bust, proportionally, then you'd account for that. It worked for me.
Also, it's so great that you've pretty much lost an inch per lb. That makes it so clear that it's just fat you're losing and not muscle. Keep up the great work!
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suenos
Moderator
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Posted: 20 April 2006 06:35 pm |
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Early and quick work out this am. Just did warm-um and bare bones of weight routine without all the bells and whistles (no running between sets, no exercise ball, etc.). I was just in the mood to get in and get out.
I used to know a guy from the "hollows" of appalachia who would say he was "feshed out" on something when he didn't want anymore. Yesterday I "feshed out" on bread. I spent the evening making crispbread and flatbread in what felt like five million combinations. A tedious process that included having to list the calorie, fat, protein, carb, fiber and soduim of each batch, then recalculating by percentage after it was cut into portion size. None of the crispbreads worked - I think I need a dehydrator for that - but ended up with three really good flatbreads (jalapeno, garlic and chocolate/walnut) which are portioned out in little baggies in the fridge. But I'm "feshed out"on bread and it will probably be a week before I can bear to even look at another piece.
I'm borrowing a super idea from Greylark's diary where she talked about making plans to overcome "barriers" of weight loss. Only in my case I need to look at my barriers in maintaining weight loss. I've lost weight before - and regained each pound plus both times. So I know how to lose weight, I've just got to make sure I have a well thought out, realistic plan in place to keep it off. Something I've never done before. I'm gonna give this some serious thought and come back to it.
I also got a really good idea from Corina's Recipe Diary. I'm gonna buy a really pretty book with blank pages and use it to record recipes with exact measurements and nutrient info. First I have to get a good, comprehensive calorie/nutrient list book instead of looking everything up on-line which is just extra time consuming.
Greylark wrote: One thing you could do with wanting measurements to slim into is - get an online clothing store's dress size chart and figure out what measurements your ideal size is. That is a seriously good idea. Setting a goal by weight alone is too random cause there are so many variables involved. I have a friend who weighs 20 pounds less than me - but we both wear the same jeans size???
Also, it's so great that you've pretty much lost an inch per lb. That makes it so clear that it's just fat you're losing and not muscle. That was pretty much my motivation for getting into weight training early on. I wasn't really sure it would work cause in the past I just concentrated on cardio and diet - truthfully I did lose weight quicker but ended up kinda "flabby" thin. This time it's taking longer, but as each layer of flab peels off it's revealing a nice definition underneath.
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Corina
Distinguished Member
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Posted: 20 April 2006 09:31 pm |
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Suenos,
I do agree that it is better to lose weight by including both weight training and cardio exercises. I had lost weight before and I too ended up flabby thin. I definitely don't want that to happen again. And yeah, I feel you about it taking longer lose weight that way. The cardio really does help shed pounds, but I'd rather lose it slowly than be skinny and flabby. I want to be skinny and in shape with gorgeous muscles!
And the recipe diary thing is probably a good idea for most of us here since we painfully keep calorie counts for all of our foods. And why not record it all down so we can refer back to it and keep our lives a little bit easier?
Anyways, keep up the great work! I really like reading your diary!
 Corina
PS. Graylark: that idea about the measurements is really cool. I'll defintely have to do that! Thanks :)
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suenos
Moderator
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Posted: 21 April 2006 05:32 pm |
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So, my work-out partner just called to bail on me for the millionth time in the last two weeks. I love her like a sister but I can't help but be a little annoyed. So, I'm going to hit the gym alone in a little bit but I figured I'd take the time to list a couple of ideas I've had about my "barriers to keeping the fat off" thing.. I'm going to just keep coming back to this page and adding to it as I think of new ones, (and solutions to them). When I think I've reached the end of the list I'll print out the page and tape it, heck I'll laminate it on my fridge.
binge mentality: I think like a binge eater - even when I'm not binging. I don't know how or why, but this just seems to be a part of my personality make-up and has no relevance to my weight/normal appitite/emotional status when it kicks in. Sometimes a persistant little voice in my head just says "eat a lot of food". It's not the occassional binge that leads to the weight gain, it's the associated discouragement, poor self-image and lack of focus that inevitably follow - leading to a long period of poor food choices. Solution: still thinking about it/working on it.
denial: I do not, and have never owned a scale in my entire life. For now that's good, if I wanna know my weight I gotta take my butt to the gym. But not knowing when I'm not concentrating on losing weight has allowed the numbers to creep up. Solution: This is soooo easy, buy a darn scale and weigh myself weekly.
magical thinking: "I'm thin now so I can eat (fill in the blank)". "I'm thin now so I don't have to go to the gym anymore". This is like a math problem. Add the two statements, multiply by a couple of months and the result is a return of the flab. Solution: (a) Keep my food list nutrient dense and as low calorie as possible, but also varied and tasty enough that I'm not tempted to stray from it. (b) develop a post weight loss exercise plan that I will enjoy enough to want to stick to.
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suenos
Moderator
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Posted: 21 April 2006 07:19 pm |
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This was supposed to a cardio day, but, not having a work-out partner, I went to my weights gym instead. One of the things I do prefer with weights is I can do my entire routine from warm-up to stretch in under an hour - much more time efficient. I did give a nod to my cardio by doing a quick mile on the indoor track.
I'm just bobbing along and, of course, here comes Ivan to bob along beside me and ask "Did you weigh yourself this morning". As bright and cheery as possible I say "Of course, I weigh myself every morning." "What's your weight today?" "Still 159" To my total shock he grins and says "You're doing a great job" and returns to his little perch. What the heck? He can't start being nice and rational now - I don't know how to handle it!:)
I'm feeling all happy and healthy and motivated today. Went shopping with a couple of gf's after work last night. My body is at that weird "no size is quite right" stage. Size 8 fit the butt perfectly, but the thighs are too tight and it's a struggle to zip. Size 10 bags on the butt, fits the thighs and hips but a little too loose in the waist area. I'm guessing a size 9 would do it but they didn't have any. No point in spending another dime on clothes till I get down to a well fitting size 8. I don't know how long I'll be at an 8 cause it's not my final goal - but when I get there I'm gonna splurge a little on clothes just for the fun of it. I can't believe I'm looking forward to clothes shopping again!!!!!
Last edited on 21 April 2006 07:21 pm by suenos
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OnceUpon-A-ThinGirl
Distinguished Member
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Posted: 22 April 2006 01:56 am |
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| The clothes!!! I used to love clothes, I used to buy so many different outfits! Enjoy clothes shopping just a little for me too Suenos'! You are doing so great, I think you're right about discipline and exsersize, I'm a pretty determined person when I want something, I have to look at my every day exsersize as a step toward my goal. Keep up the good work!!!
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suenos
Moderator
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Posted: 22 April 2006 08:35 pm |
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Yesterday was such a great day, I felt like a two year, just so full of energy I ran around all day and night and then at bedtime just dropped and fell instantly asleep. Now today I'm feeling sooooo lazy. It's raining outside and I would love to peel off my sweats, and lay on the couch munching papaya and reading a good book. But, cause I have bills to pay and expensive food to buy, I've got a nine hour work day ahead of me. Where the heck is my trust fund?
I did muster up the energy to look up a couple of online clothing size charts and was able to come up with a good set of measurements to shoot for in the coming weeks. My target numbers are a little daunting:
present: waist: 30.5 ab: 35 hip: 39 thigh: 22
goal: waist: 26.5 ab: 31 hip: 36 thigh: 19
so I'm basically looking at shaving 13 inches off my lower body. That's a lot of work. Why didn't I think about that before I kept sticking my hand into the bag of chips. It's so funny cause when I'm feeling energetic I can look at the work still ahead of me and think "ahh, no problem" and actually look foward to making it happen. But when I'm tired I look at the same thing and all I see is hard work ahead. But, hard or easy, its gotta happen and I'm the only one who can make it happen. Cause the magic weight loss fairy shares something in common with my trust fund - they are both non-existant!!!
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Corina
Distinguished Member
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Posted: 23 April 2006 04:59 pm |
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Suenos,
Where can I find the size chart? I've been looking but can't find one maybe I'm searching under the wrong thing...
Corina
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suenos
Moderator
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Posted: 24 April 2006 01:45 am |
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This is my 15th week's food/exercise plan. I read an article by a "diet coach" (whatever that is) that 100 days is the so-called "magic number" - supposedly if you can stick with a plan for 100 days it has a high potential for long-term success. 93 days and counting. This week's workout routine:
Mon/Wen/Fri: cardio: am -15 min. speed intervals 15 mins. incline intervals, 15 mins. run/crunch/runs, 30 mins. straight run. pm - 1 set, 10 reps each of 5 ab exercises.
Tues/Thurs/Sat: am - abs/back/chest...abs/butt/thighs...abs plus 2 miles on treadmil, 1st mile speed intervals, 2nd mile incline intervals, tues & thurs. routine to include: 3 sets each, 10 reps per set, last set "drop set", 1/4 mile run between sets; 15 mins core strength on exercise ball; pm - 15 pushups, 15 mins. yoga stretches.
I've given a lot of thought to this week's work-out routine, still targeting the lower body on weight days, with increased cardio thrown in on both cardio and weight days to fuel the fat burning. Adding additional ab targeting floor exercises on cardio days. I know I can't "spot" reduce, but hopefully I can "spot" shrink by increasing the muscle mass in this area which will occupy a smaller space than the fat. May or may not work, but those size 8's are calling my name. This week's diet:
Tofu, hummus, eggs, cauliflower, button and portabello mushrooms, garlic, onions, baby spinach leaves, broccoli, acorn squash, spring mix (baby lettuces, greens, endive and radicchio), bok choy, avocados, blackberries, blueberries, rasberries, grapefruit, bananas, papaya, grapes, almonds, pecans, walnuts, flaxseed, chicken, salmon, orange roughy, tuna, flounder, cod, halibut, crab, shrimp, scallops, 6 protein shakes, green tea, herbal tea, olive oil, jello, whole wheat flour, soy flour, whole-wheat flakes, long grain brown rice, spicy bamboo shoots, seaweed, unsweetened cocoa power, organic honey, almond milk. No eliminations. I'm very close to eliminating chicken. This week I only ate it twice, once cause I was eating out and it was the only meat available (that I wanted to chose from), and once cause I realized that I had a whole roasted chicken in the fridge that was gonna go bad if I didn't start eating it. I have no ethical or health reasons for not eating poultry. But like beef, pork, turkey and dairy, I'm just starting to not like it very much. For reasons I don't even understand, my stomach actually sorta of recoils when I even think about eating milk products. Replaced unsweetened bakers chocolate with unsweetened bakers cocoa powder. Significantly lower in fat and calories, much easier to cook with. Added almond milk and soy flour, for baking, acorn squash to increase nutrient dense veggie intake, grapes for the flavonoids and spicy bamboo shoots just cause they taste yummy with grilled tofu. Increasing protein drinks to every day except Sunday (a non-workout day) The homemade flat bread from last week turned out better than I hoped (in fact it turned out super) and I loved the papaya so much I put little chunks of it in baggies to give out to friends. I'm not all that excited about the squash, it will probably end up in bread or soup. I am excited about making my recipe book and can't wait till I have a day off to go to the bookstore. This week's highlights:
Almost fitting into a size 8. That was great external motivation. No cravings. I probably say this every other week, but it sometimes it just hits me anew how great it is to go through my day without my mood being dependent on a darn cookie. Looking back, I started my weight loss process in one of the most unheathy ways possible (Atkins), but that was my first step towards eliminating refined sugar and processed food from my diet so I can't say I regret it. This week's lows: I gotta say, it's been a darn good week. I'm sitting here racking my brains for a "low" and I keep coming up with more highlights. The worst thing I can think of is I didn't have time to try out the vinegar/papaya skin thing. Oh yeah, and my attempts at making crisp bread was a bust. I don't know about the validity of the "100 days" for success thing, but, I do know in one week I'm gonna write "I haven't had refined sugar in 100 days". Now that's gonna feel great.
edited to add: Corina wrote: where can I get the size chart? Go to "levistore" site, select "women", pick out the style of jean you normally wear (or want to wear;)) and click on it. Once that comes up there's a box to the right that says "size chart", click that and a size chart pops up.
Last edited on 24 April 2006 03:06 am by suenos
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Corina
Distinguished Member
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Posted: 24 April 2006 07:10 pm |
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Thanks! And I love Levis! They're my favorite brand :)
PS Keep up the surperb work!
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suenos
Moderator
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Posted: 24 April 2006 07:28 pm |
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Super cardio workout this am. Started off great cause I'm down another pound -158!!! I hadn't weighed since Friday so I was surprised and did a little Pee-Wee Herman dance, got back on, jumped off and did my little dance again. Something about finally being in the 150's just delights me.
For some reason the first 30 mins. was difficult, my mind kept saying "This is gonna be too hard, I'm tired, I spent too much time doing weights last week". Got through the run/crunches, speed and incline intervals and started the run thinking "How am I gonna muster the energy to run. And then my mind shut up and my body took over. It was a great run. It felt so goooood; passed the 3 mile mark without missing a beat and realized that I was actually, finally, going to hit the 4 mile mark with energy to spare - 4.10 miles!!!! I thought "I dare any of my skinny girlfriends to do 30 mins of tough intervals and then run 4 miles!!" Frankly, I know I could not have done it myself a month ago.
The final, very cool thing about this is that during the run itself I wasn't thinking about calories burned or anything related to weight loss. Just how good and strong my body was feeling. I'm truly glad I stuck with this long enough to finally "get" it.
Made a happy discovery about my response to chocolate last night. I'm doing my usual couch potato thing I do on Sunday nights, trying to figure out what I felt like making for my post dinner snack but nothing appealed to me but chocolate. So I mixed up some blackberries, almond slivers and cocoa powder in a bowl and was scarfing it down, totally in a state of bliss from the taste of the chocolate when it hit me - I'd forgotten to throw in any honey and it didn't matter.
I've honestly believed for a long time that chocolate is in some fundamental, but misunderstood, way necessary for women. Without regret I've given up processed food, red meat, pork, soda, coffee, refined sugar, white flour and dairy. But, week after week I keep plugging away trying to find a tasty way to incorporate chocolate into my diet. Finally last night, without all the other stuff in my system to confuse the issue it came through loud and clear. It's the chocolate itself my body responds to. It doesn't have to be "sugary", it doesn't have to come packaged in a candy bar or baked into a cake - it just has to be chocolate!!
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suenos
Moderator
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Posted: 25 April 2006 06:42 pm |
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So, it's my day off and I'm totally at loose ends. Last night I went to bed realizing I hadn't made any social plans for the next few days. My best friend is doing a day trip to Orlando that sounded unappealing at the time but now I wish I'd agreed to go along. For the first time in quite a while there's nothing I really have to do either. I was a little too efficient last week - I don't even have to shop. Guess I'm just gonna relax and take it easy for a couple of days but it feels strange.
I'm sitting here wondering why I feel so disconcerted by having this "down time" I've actually been wanting (and needing) for a couple of weeks. I think it reminds me a little too much of last winter when I had massive amounts of down time and I used much of it to feed my face out of boredom and restlessness.
Guess this will be an experiement in learning how to just relax and enjoy being with myself without resorting to mindless eating to fill space.
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suenos
Moderator
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Posted: 25 April 2006 09:00 pm |
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Oh my goodness.... what a difference a workout makes!!! I wrote the earlier post right before heading out to the gym and was feeling very unfocused. Before I hit the first mile I'm thinking "Are you kidding me...I've got two days to do anything I want!!!!" and now I'm all pumped up and looking forward to having this time.
Scale still at 158.6 - With the added cardio I'm totally expecting to see 155 soon, soon, soon. During the cardio portion of my work-out, there was this woman on a treadmill beside me - I'm guessing was close to 400 lbs. She was going slow and steady and just plugged away for a full 30 mins. I was so proud of her!! I know that it probably took a lot of guts the first time she walked into that gym to work out. I know more than a few girls who actually say (and mean) that the reason they don't go to the gym is because they "want to lose a few pounds first" - twisted logic but I I've felt that way myself and was super self-concious the first couple times I went. So this woman finishes and I could'nt help saying "good job, girl", and she gives me this great big grin that just made my day 'cause I could see she was really proud of herself. Awesome moment!
Second neat thing, I picked something to read during my post-workout warmdown and realized it was a vegatarian food magazine. The funny thing was that except for the fish (on my part) and the refined sugar and dairy (on their part), there was not a whole lot of difference between the typical meal I prepare and the recipies offered. Since just last night I threw out the chicken cause I wasn't eating it anyway, it made me wonder if that's the ultimate direction my diet is heading.
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suenos
Moderator
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Posted: 26 April 2006 07:09 pm |
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4.18 miles!!! I can't believe I struggled for so long to reach 4 miles and now that I have it's just getting easier to increase. My new goal is now 5 miles. When I reach it I'm going to join a local running club both for fun and as a way to make sure that I have a good motiviation to keep my exercise level high when I reach my final weight goal.
Yesterday turned out to be a really good experience in doing "nothing". I read a book, played on the computer, took a crazy long daytime nap and didn't even answer my phone. It was nice. I know I was afraid to just relax (even though I needed to) becusue I was worried I would get bored and want to do some mindless eating. Funny enough, except for my normal relatively large post-work out breakfast, I just didn't get hungry most of the day.
On a typical day, I'm hungry every 3 or 4 hours and eat an average of 3 or 4 full meals and 2 or 3 snacks. After breakfast yesterday I was only hungry for one other meal and a nitetime snack. I didn't push myself to eat more cause I'm thinking my body has actually regulated itself to signal hunger based on the amount of energy I'm expending. I think that's probably the way its supposed to work. I'm not sure but it feels right.
Today I'm challenging myself to make cookies. In 10 days two of my friends have birthdays within 3 days apart and we're having a joint celebration. Why social gatherings and celebrations always have to center on food is beyond me, but anyway......So I'm determined to take a huge platter of chocolate/walnut cookies - my goal is no more than 15 cals per cookie, no artificial sugar, no refined sugar, no added fat, no dairy...and so tasty no one will suspect they are "healthy".
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Corina
Distinguished Member
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Posted: 26 April 2006 07:37 pm |
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Good luck with the cookies! I'd love to have cookies at only 15 calories each! Be sure to post the recipe up when you're done!
Corina
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suenos
Moderator
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Posted: 26 April 2006 08:05 pm |
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Corina wrote: Good luck with the cookies! I'd love to have cookies at only 15 calories each!
I'm totally convinced it can be done cause my flat bread is only 25 calories a piece, and a cookie is smaller. BTW, I meant to tell you, I read in your diary about your little voice "I'm thin now I can eat....etc." I know that seductive little voice well cause it's totally destroyed my weight loss success in the past. Just gotta remember that the next voice says "Well, I've already put a couple of pounds, might as well eat (fill-in-the blank) and get back on track in the morning" And the next voice says "Well, I've already gained so much weight, not eating (f-i-t-b) won't make any difference!"
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Peter
Founder, caloriesperhour.com
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Posted: 27 April 2006 09:47 am |
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Yes, running gets easier and easier. Did for me, anyway.
I figure it like this: At first it was hard to run 1/4 mile. And if you could, running 1/2 mile... doubling it... would be really hard!
But after you get to the point where you're comfortable running 4 miles, what's another quarter mile? Nothing at all! Then another and another.
Within reason once you can run a few miles comfortably it doesn't take much more effort to just keep going! Unless you run faster or up hill.
Have fun, and listen to your body if it tells you you're overdoing it.
Peter
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Corina
Distinguished Member
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Posted: 27 April 2006 07:30 pm |
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| Thanks, Suenos. I'm already hearing the first voice "I'm thin now I can eat...etc. And if I keep listening to the first voice I'll be hearing the second voice-"I've put on a couple of pounds might as well eat this, and get back on track in the morning," sooner than I think! And I thought losing weight was hard! Now the real challenge is to fight off those evil "I'm thin" voices and stick to my healthy eating and exercise habits. Who would have thought staying skinny would be so hard?
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suenos
Moderator
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Posted: 27 April 2006 07:39 pm |
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157.00. That's -2 lbs over an 8 day period. Since I substantially increased the intensity of my work-outs without increase/decrease (except for one day) to my food intake, that means I probably would'nt have lost any weight this week without the change to my work-out routine. At the end of the week I'm probably gonna need to look at dropping the calorie density of some of my meals. For now I'm just gonna maintain the status quo and see what the scales/tape measure/body fat % tells me in six days (end of 2 week cycle).
So far no luck in making my 15 cal healthy cookie. The lowest I could come was 26 cals and they don't really taste like cookies. I got a great substitute for butter (banana & pulverized walnuts) but am stalled on trying to get a "sweet" enough taste without using artifical sugar. Crushed berries don't work (I thought they would) and a sufficient amount of honey just throws the calorie/carb count off the chart. I might have to cave-in and use splenda but I'm gonna give it one more try on Sunday.
Peter wrote: Within reason once you can run a few miles comfortably it doesn't take much more effort to just keep going! It's such a bizzare feeling though. I mean struggling for so long just to reach 4 (3.56, 3.71, 3.79, etc.) and then suddenly sailing past it with out pause. At least now I know one of the reasons runners run - all issues of health and weight loss aside, there's something self-affirming and fun about reaching that next level. Who knew?
Corina wrote: "I'm already hearing the little voice....." At least you are 10 steps ahead cause you already know that's not true". Seriously, the first time I lost weight I really believed (magical thinking I guess) that my getting so fat in the first place was some weird aberration and had nothing to do how much or what I was eating. I actually believed that being thin again gave me permission to slack off on the exercise and stick my fork in the cake. This time I'm gonna replace that little voice with one that says "I want to stay thin again...so I have to keep eating right and exercising."
Last edited on 27 April 2006 07:52 pm by suenos
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suenos
Moderator
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Posted: 28 April 2006 07:20 pm |
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4.50 miles this am. I don't know why but I am soo much more excited about this than my weight loss this week. A forum member sent me a great link (txs mountain mike) about running clubs in my area. I saw one that looks like it's so much fun I'm going to go check it out next week whether I'm at my five miles or not. I have a feeling that's gonna be one form of socialization that won't center around sweets and fat.
A couple of months ago ssnusster wrote a really great post about "How will my life be different when I lose weight?" I think joining a running club and getting involved in a fun way with people who are like-minded about health and fitness is going to be the first really big lifestyle "difference".
I'm sitting here thinking that for weeks and weeks (and weeks) I've pretty much been a very happy camper. It's almost scary. Part of me feels like this should be harder somehow, because that's my experience in the past with "dieting". I know it's one reason it took me so long to decide to do something again about my weight. I was just not ready to deal with the constant feelings of stress, hunger, denial, etc., etc. that I'd mentally associated with weight loss.
But, I just gotta admit, I'm having a blast this time, and I kinda think, no- I'm actually pretty darn sure, that this is permanant. Cause I discovered that I really, really, love cooking, and exploring new foods and developing nutritious recipes, and constantly learning exciting things about how the body works and interacts with food. I'm even taking a nutrition class this summer. And, big gasp, I love running and weight training - love it when I'm doing it, the way it feels afterwards, and the way it makes me look. There's just nothing to make me think "I'll be glad when this diet is over" cause it's just turned (thank you God) into the way I live - and I almost can't remember what it was like to live the other way.
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sjm
New Member
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Posted: 28 April 2006 07:26 pm |
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Hey, check you out!
That's just the attitude I want to have - that you're enjoying your new ways. If you enjoy it you'll be able to stick to it - how many of us would work harder if we truly loved our work?!
Anyway - just wanted to say well done and thanks for being inspirational!
SJM xx
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Mountain Mike
Distinguished Member
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Posted: 28 April 2006 08:28 pm |
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Suenos,
I'm so happy and proud for how you are doing! You have been an inspiration to me, and I'm sure many others on this forum. It truly is exciting to see you "get it" about a new lifestyle.
I'm a little behind you in running, but I have joined the local club, and plan to get active in it as soon as I can string some miles together.
I'd also recommend that you pick up a copy of Runners World, or check it out on line (do a Google search, and I'm sure you'd find it).
Best regards,
Mike
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suenos
Moderator
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Posted: 29 April 2006 07:28 pm |
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This morning I left the bank and my car just self propelled itself into the clothes store next door. This is really an evil store and I hate it because it broke my heart so many times last year - everything is cute, nothing ever fit, oh well, let's go buy ice cream. Took a size 8 and a size 9/10 (for backup) into the dressing room. I guess it was the cut cause the 8's looked great. I'm standing in front of the mirror, frankly admiring the view from behind, when the thought pops into my head "great, I'm gonna go home and eat". What???
Okay, I'm not remotely hungry, my next planned stop is the gym, I've worked like a doggie to get my butt into a size 8, I'm still 20 pounds from my weight goal and my first reaction is "go home and eat?" So off to the gym and 2 miles, 300 crunches and 9 sets later I figure it out. My first instinct when meeting a goal, or accomplishing something, is to reward myself. I guess that's either human nature or just the way I was raised. And food, of course, is the basic reward.
So, first I'm thinking, well, I'll just have to come up with a new way of rewarding myself. Then it hits me - what am I.... two? Why do I think I deserve a "treat" for every minor goal and achievement in life. If the reaching the goal itself isn't reward enough, then maybe it wasn't really worth striving for. That thought just feels right, but it makes me uncomfortable. So, it's gonna be something to think about.
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Corina
Distinguished Member
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Posted: 29 April 2006 08:10 pm |
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Rewards are something that we have been brought up to expect. Didn't your parents treat you when you got good grades on your report card? And didn't you recieve candy and other treats when you won something in school? And don't we celebrate our accomplishments by having dinner or a party?
And when you tried on those pants you probably triggered the all familiar "I did it! Now, let's go out and celebrate!" I think that we should reward ourselves every once in a while. Rewards help us reflect on our accomplishments and make us feel good about us. But, the reward shouldn't be eating related, it should be indulging in some me only time, or maybe buying a video or cd you've been wanting, or taking a class you always wanted to take but never made the time to.
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suenos
Moderator
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Posted: 29 April 2006 08:35 pm |
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Corina wrote: "And when you tried on those pants you probably triggered the all familiar "I did it! Now, let's go out and celebrate!" I think that we should reward ourselves every once in a while." Here's the funny thing. Having put time, distance, thought and a good workout between the impulse and now, I'm actually excited about owning and getting to wear the pants themselves. They really were the reward - but I just didn't see it at the moment. You are very right about the trigger. It's funny (not) how every single time I am sure I have recognized and defeated all my trigger points another one pops up and says "hi! Remember me?"
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personsmom
Distinguished Member
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Posted: 29 April 2006 09:19 pm |
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Suenos wrote:It's funny (not) how every single time I am sure I have recognized and defeated all my trigger points another one pops up and says "hi! Remember me?"
That's why we are always a work in progress. God isn't finished withus yet! It seems your purpose is finding the real suenos. And on the way you have chosen to share with us. A role model and inspiration to many, including me. Thanks! Congratulations  on the  's!!! not being behind the 8 ball, in the 8 pants!!! YEAH!!! Here is my reward for you  In it is a RED bathing suit. Maybe next time your car will go straight to Main Street.  Another place is the gym and running in front of Ivan. Head held high and with pride. You GO girl. Keep up the good work!!
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suenos
Moderator
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Posted: 1 May 2006 02:03 am |
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This is my 16th week's food/exercise plan. 100 days....29 pounds....5 dress sizes...more than 24 inches.....4.5 miles. This week's workout routine:
Mon/Wen/Fri: cardio: am -15 min. speed intervals 15 mins. incline intervals, 15 mins. run/crunch/runs, 30 mins. straight run. pm - 1 set, 10 reps each of 5 ab exercises.
Tues/Thurs/Sat: am - abs/back/chest...abs/arms...abs/chest, 1/4 mile run between sets; 15 mins core strength on exercise ball; pm - 15 pushups, 15 mins. yoga stretches.
Cutting back a little this week on the cardio, increasing weights again to 3 days, target this week on upper body and, as always, abs. I've answered the siren song of the size 8's, but don't want to lose my primary focus of building/shaping muscle while losing fat, not just losing weight. Cardio goal this week is to reach 5 miles. This week's diet:
Tofu, hummus, eggs, cauliflower, button and portabello mushrooms, garlic, onions, red and green peppers, baby spinach leaves, broccoli, acorn squash, spring mix (baby lettuces, greens, endive and radicchio), bok choy, avocados, blackberries, blueberries, rasberries, grapefruit, bananas, papaya, grapes, almonds, pecans, walnuts, flaxseed, salmon, orange roughy, tuna, flounder, cod, halibut, crab, shrimp, scallops, 6 protein shakes, green tea, herbal tea, olive oil, jello, whole wheat flour, soy flour, rye flour, scottish oatmeal. long grain brown rice, spicy bamboo shoots, seaweed, unsweetened cocoa power, organic honey, almond milk. Eliminated chicken. I'm not buying it, eating it, or wanting it. Don't have a clue why. Happily I still like eggs! Replaced whole wheat flakes with scottish oatmeal. The scottish oatmeal doesn't look like any oatmeal I've ever seen, It's a course meal, almost rice-like in appearance. But 1/2 cup has twice the fiber and protein the quick oats I used to buy. Added whole wheat rye flour cause I stuck to my budget (okay, I mostly stuck to my budget) this month and I'm gonna buy a dehydrator and make crackers. The switch from baker's chocolate to chocolate baking powder last week was wonderful. Sprinkled on fruit it takes very little to add a nice "chocolat-y" taste without added sweetner. The bananas were a huge food dissapointment!!! As a fruit source, they are just too calorie dense for my taste. I've used two, both as a substitute for butter in baking and the rest just sat in my fridge and turned black. Everytime I go to grab one I think "I can eat a banana or for about 15 more calories, I can eat a cod fillet and a spinach salad and a couple of berries sprinked with chocolate. The banana loses every time. This week's highlights:
Fitting into a size 8. Never thought that would happen again. Now I feel like it's just a cool stop along the way. Having a total day of unstructured activity without using food as a "filler". No longer being the fat chick on a diet - I try to be honest with myself and I know that's exactly how my friends saw me for a long time. But, hanging out the other pm and somebody brought a huge order of wings and said to me "whoops, I forgot you don't like fried food" --- not "can't eat" , not "are on a diet" but "don't like" I can't explain it but that felt really nice, like the way I view myself is slowly becoming the way others also view me. Runing 4.5 miles. That was actually the highlight of the month! This week's lows: Impuslse to reward myself for fitting into a new size with food. What can I say about that. It still disturbs me. Not working on my recipie book. Sheer sloth on my part.:) I even purchased a nice book to record them in. Okay, now I get to write it: I have not had refined sugar in 100 days. Somehow, I don't think it's a coincidence that I have not gone on a binge session in 100 days either.
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suenos
Moderator
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Posted: 1 May 2006 08:02 pm |
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Good workout this am. Deviated slightly from planned routine by replacing 15 mins. of speed intervals with an extra 15 mins. of incline intervals. Will probably do the same Wens. and Fri. Since I'm not doing any lower body weights this week, I need to maintain the thigh and butt muscle strength I spent the last couple of weeks working so hard on.
I am seriously not going to have time to experiment further with making cookies for friends' upcoming b'day party. Decided to just buy and cut up a bunch of fresh fruit, make a chocolate dipping sauce with almond milk and cocoa powder and call it a platter. Okay, will admit to being slightly selfish 'cause I want to use my one "cooking day" this week to buy a dehydrator and experiement with making crackers.
Ooops, I cannot believe I almost forgot this one  - down to 156 this am. I get measurements tommorrow. I'm gonna also reluctantly fork over the $20 bucks for another 6 point body fat % test at the gym cause the number I'm coming up with using my calibers looks suspiciously lower than it should.
Okay, I've got 5 million errands to run before work this pm, no time to probe into my poor little psyche, just gonna trust that all is well and no little thought demons are waiting to pop up and surprise me in the course of my day - "you eliminated chicken - double cheese bacon pizza is a good protein replacement "
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suenos
Moderator
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Posted: 2 May 2006 07:37 pm |
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(2/21) (2/28) (3/16) (3/24)(4/6)(4/19)(5/2)
upper arm: 13 shoulders: 45.5 chest: 41
upper arm: 12.5 shoulders: 43.75 chest: 40.5
upper arm: 12.5 shoulders: 42.5 chest: 39.5
upper arm: 12 shoulders: 42 chest: 37.5
upper arm: 12 shoulders: 43 chest: 36.5
upper arm: 11.5 shoulders: 42 chest: 35.75
upper arm: 11.25 shoulders: 40.5 chest: 35.50
waist: 35 ab: 40 hip: 43 thigh: 25 calves: 16
waist: 33.5 ab: 37.5 hip: 42 thigh: 24 calves: 16.75
waist: 33 ab: 37 hip: 41 thigh: 24 calves: 16.75
waist: 32 ab: 36.5 hip: 40 thigh: 24 calves: 16.75
waist: 31 ab: 36.5 hip: 39 thigh: 23 calves: 16
waist: 30.5 ab: 35 hip: 39 thigh: 22 calves: 15.75
waist: 29.75 ab: 33.5 hip: 37.75 thigh: 21.75 calves: 16
weight: 186
weight: 176 totals to date: 30 lbs, 33.5 (known) inches
weight: 172 inches: -8 lbs: -4 (7 day period)
weight: 168 inches: -4.75 lbs: -4 (16 day period) body fat %: 35%
weight: 166 inches: -5.5 lbs: -2 (7 day period)
weight: 163 inches: -4.75 lbs: -3 (13 day period) body fat %: 33%weight: 159 inches: -5.00 lbs: -4 (13 day period)
weight: 156 inches -5.5 lbs: -3 (13 day period) body fat %: 28.75%
No real surprises this period. I suspect that the true amount of fat lost is not reflected on the scale because of the change in body fat composition. The inches lost are pretty much what I was going for in the lower body area. This is the first significant reduction in inches from the shoulders, I can only guess that's one of the odd areas my body decided to lose fat this week cause I seem to have visable shoulder blades now:) . I've also lost inches in weird places that get measured but I don't record (i.e. -.5 in the neck). Also not surprising is the slight increase in calves considering all the running.
Finally, finally got the two big "health risk" indicator numbers down: the waist and the body fat now both under 30. Barely under, but never-the-less under. As I get closer to my weight loss goal I need to better coordinate getting my numbers done and making my weekly food/exercise plan. Looking at the numbers I see changes I need to make to this week's plan but I'm already 3 days into it and I'm not big on changing horses in mid-stream.
Even though I don't do a daily calorie count, I've gotta say that this website has been an invaluable tool in my weight loss efforts. The reason I have no initial measurements or body fat% numbers is because I had no idea of their importance when I started....CPH is what pointed me in that direction (thank goodness). Once I started targeting specifc measurements and bf%'s, it was like working in the light compared to working in the dark, 'cause without this information the numbers on the scale are misleading and, for my purposes, almost meaningless.
Speaking of calories and mid-stream changes, I did decide to subtitute plantains for regular bananas. Pretty much same nutritional and calorie density - but - I can use the plantains like a calorie dense, starchy veggie (such as rice) rather than a fruit and incorporate it into my diet accordingly.
Today is my "cooking day" (Yey Tuesday!) and I'm going to play with making (and freezing) soup, crackers, and seeing if I can come up with a least three recipies for nutrient dense, easy to prepare vegetarian entrees. I  the food network!!!!
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suenos
Moderator
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Posted: 3 May 2006 08:16 pm |
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Fun cardio work-out this am. My cardio work-out partner is also one of my best friends and until today there has never been a hint of competitiveness between us. We're usually like "you look so great today" "no, you look beautiful", "no, you look terrific". So, today we're both trying to get to 5 miles and we reach 4.5 around the same time. It's about the last five mins. and we're both tired - I swear sweat is dripping from the ends of my hair and her face is red. But neither of us would call it quits first. We actually kept running a min or two into our "cool down" period and finally, just before I collapsed into a little quivering ball of sweat she pushed her "stop" button. I know it killed her to do it cause she was at 4.96. I was only at 4.78 and had no reserve energy left, so I'm thinking "Thank God".:D We love each other but this am you would've thought there was a gold medal at stake for the first one to reach 5 miles.
I want to make a change in my diet, but am not quite sure how. I've had really good success at keeping each meal at a rough balance of 40 protein, 20 fat, 40 carb ratio. (The ratios are important 'cause on the days when I'm too far off I can literally feel the drop in energy). But, without dairy, chicken and red meat, it's getting harder and harder to do. I'm not comfortable having more than one serving of soy daily and the only other significant protein source I can think of is beans, but I don't think I like beans enough to eat them every day. Hmmmm
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Nir
Senior Administrator
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Posted: 4 May 2006 01:58 am |
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suenos wrote: ... at a rough balance of 40 protein, 20 fat, 40 carb ratio ... without dairy, chicken and red meat [not comfortable having more than one serving of soy daily]
Simple maths problem. To get protein up to 40%, given that you eat some foods which are less than 40%, you must raise the average by eating foods that are 40% protein or higher. Given your constraints, focus on:
- as much soy protein isolate as you'll let yourself have, it is way up there (88%)
- (I take it Whey powder is a no-no because it originates from Dairy? if it is OK, use that too)
- egg whites or egg beaters (100%!)
- fish and shellfish are very good - non-oily fish especially
- don't forget the high-protein vegetables, examples: spinach, mushroom, broccoli, cauliflower, courgettes (zucchini), mini-corn-cobs - all of the above are >=40% and it all adds up. This is your opportunity to eat fiber, eat quantity and eat protein all at once.
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suenos
Moderator
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Posted: 4 May 2006 04:58 am |
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Nir wrote: "Simple maths problem. To get protein up to 40%, given that you eat some foods which are less than 40%, you must raise the average by eating foods that are 40% protein or higher. Given your constraints, focus on: etc."
I guess if I think it, but don't clearly write it, it doesn't make sense. ;)What I was thinking about when I said I wanted to make a change to my diet was finding a good alternative to soy based products. Presently my daily intake of soy is higher than I'm comfortable continuing over an extended period of time. Optimally, I'd like to reduce it to my morning protein drink and one other serving daily. Every food on your list except zuccini (which I'll add, thank you) and the corn (one of those foods that make me hungry no matter how much I've eaten) I already eat on a daily basis. But I didn't think about upping the egg whites - boil, de-yoke, chop and instant protein rich salad topper. Good idea.
Last edited on 4 May 2006 05:00 am by suenos
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Nir
Senior Administrator
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Posted: 4 May 2006 02:55 pm |
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I love eggs but I think they're comparatively expensive (I need 3 (£0.20) just to get 10g of protein) - I could get the same from 43g of tinned tuna (£0.10), 83g of cottage cheese (£0.10) or 22g of TVP (£0.07) (the last two being on your 'no' list). I can't wait until I find bargain eggs again as they're a lot of fun to cook with (Meringues, Omlettes, very convincing cake/bread when mixed with some Bran and microwaved etc.) A month ago I scored a job-lot of 252 eggs for the price I'd normally pay for 32.
Make sure it is the baby-corn-cob (25 calories per 100g and 40% protein) and not the regular corn-cob or sweetcorn (100 calories per 100g and low-protein). You'll probably find the 'baby' type agrees with you more.
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suenos
Moderator
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Posted: 4 May 2006 07:18 pm |
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Ooooh, I'm being such a big sluggy sloth (or is it slothy slug) this am. I don't function well without sleep and for some reason just could not fall and stay sleep last night. No gym for me this morning. I flat ironed my hair for work this pm and called it a mini arms workout . I'm totally ignoring everything else I know I should probably be doing in favor of doing....nothing.
Nir wrote: I love eggs but I think they're comparatively expensive (I need 3 (£0.20) just to get 10g of protein) ....... I could get the same from 43g of tinned tuna (£0.10) I guess the prices are just inverted here. My tuna pouches (85g, 19g protein) cost a $1.25. A carton of 18 large eggs is a little under $2.00. If I'm doing the math right, that about 66 cents to get the same amount of protein from 6 egg whites vs. $1.25 from a serving of tuna fish. With the right veggies, a 6 egg white omlette sounds like a yummy, cost effective, protein rich meal.
Make sure it is the baby-corn-cob (25 calories per 100g and 40% protein) and not the regular corn-cob or sweetcorn (100 calories per 100g and low-protein). You'll probably find the 'baby' type agrees with you more. Are you talking about the teeny tiny corn cobs used in salad?
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Nir
Senior Administrator
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Posted: 5 May 2006 03:03 am |
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Over here you can buy expensive tuna, if you like - but if buying small chunks/flakes, it works out cheaper (the price I gave was for flakes)
Yes, I am talking about the teeny tiny corn cobs used in salad (ones with very small 'teath'. They are the high-protein vegetable.
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trimB
Distinguished Member
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Posted: 5 May 2006 03:46 am |
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Have you given any more thought to your "maintenance mode" plan? Specifically, do you plan on keeping your level of exercise as high as it is now, or will it taper off a bit? Perhaps the reason why you feel a drop in energy when you get below 40% protein is because of your exercise routine being fairly intense. At a less strenuous activity schedule, maybe you would feel just as energetic with a slightly less protein-rich diet. Just a thought Suenos...
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suenos
Moderator
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Posted: 5 May 2006 07:12 am |
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Trimblebe wrote: "Have you given any more thought to your "maintenance mode" plan? Specifically, do you plan on keeping your level of exercise as high as it is now, or will it taper off a bit?" Yep, I pretty much decided on what my long term plan is, both diet and exercise wise. Diet wise I realized that I just do better with structure. Once I reach my weight goal I'm going to continue eating from a specific list of foods, adjusting as needed. I know that seems a little restrictive but since I control what goes on my list, and if I don't like something, it comes off, it's like a freedom within limits.
I've decided that, for whatever reason, I'm stuck with what I call a "binge mentality" when it comes to certain food. I don't miss it when I'm not eating it, but don't trust myself alone in a room with a bag of chips. Also counting calories on a regular basis just irritates me (I know that's not logical) so I still plan to just continue going for reasonable servings of fresh, nutrient dense whole foods, eating only when I'm hungry, making sure my ratios are pretty much in line and let the calories take care of themselves.
Perhaps the reason why you feel a drop in energy when you get below 40% protein is because of your exercise routine being fairly intense. At a less strenuous activity schedule, maybe you would feel just as energetic with a slightly less protein-rich diet. You are exactly right about that. But I don't imagine the exercise tapering off in maintenace mode - probably the opposite. I just joined a running club and plan to participate in every run my schedule will allow - which means I'll have to not only keep the running up, I'll actually have to train specifically to improve it. And although I started doing the weights for body shaping purposes, I can't imagine giving it up. It's physically intense, but not all that time intensive and the concentration involved makes it almost like meditation to me. Hey, some girls have yoga - I have weights.
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suenos
Moderator
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Posted: 5 May 2006 07:28 pm |
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Fun morning! Went shopping for something tight and black for friends' b'day party before hitting gym. No momentary temptation to go home and :chew:, just happy satisfaction with the girl in the mirror. Black is slimming and tight sucks ya in!!!!. How did I forget how much fun clothes buying is? Seriously, there is not a food invented that tastes as good as buying lovely clothes feels. I honestly think I got an endorphine rush just trying on clothes. I'm gonna do some serious damage to my budget in a couple of weeks.
I also realized that I'm once again developing that familiar warped self-image that's a dangerous mix of what I actually look like, what I think I look like, and what I want to look like. I remember being really, truly thin (skinnier than I ever want to be again actually) and still feeling as though I were "too fat". If I look at pictures of myself then I'm amazed at the fact that I was convinced I was overweight. My friggin collar bones were jutting out and yet I was limiting my food to maybe a bowl of rice or popcorn once a day!!!! (looking at that I wonder if that's one of the reasons I began uncontrollably binging when I finally did start to eat) If I had just gotten my butt into a gym and toned up along with improving my eating habits I would have been fine and not fighting "real" fat today.
So, you would think I had learned. But, maybe not. Cause I picked up a size 6 to try on for "motivation". I'm looking at them thinking that they looked so tiny I'd be lucky to get them past the knees. Instead it was the same as the first time I tried on a pair of 8's. On, up, zip and suck it in. Not wearable today (unless I take up street-walking), but within the range of possibility in the next couple weeks. I know my exact measurements, I should have been able to look at those pants and have a realistic idea of how they would have fit. But my mind was sending me a mental picture of myself as being much larger.
As I keep plugging along I'm gonna have to remember to keep my eye on primarily on my body fat% and measurements to tell me when to stop losing and start maintaining. Cause my mental picture of myself is not too trustworthy. I get the feeling that I could be 99 lbs and a size 0 and still have days when an inner voice whispers "looking a little pudgy today are we?"
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Corina
Distinguished Member
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Posted: 6 May 2006 06:35 am |
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So true Suenos, so true.
When I was super skinny back in the good old days I used to think I was fat. And every one told me that I wasn't fat. I didn't believe them. I guess I should have kept my mouth shut about my weight because I started to believe them. And I started eating and eating, and then I got so fat! But, I didn't know I was fat and thought I was still skinny!
And now. I still have a warped image of myself. There will be days that I'm thinking I'm looking quite fine and I don't need to worry about exercising or eating right. But, then again there's days that I'm thinking that I just need to lose the last 5 pounds. And I do. I really do. I just hope I can get my thoughts straight and commit to the last five.
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suenos
Moderator
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Posted: 6 May 2006 07:38 pm |
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Good work-out this am. Almost didn't go cause I participated in a brief after-work nod to Cinco de Mayo then came home and stayed up really late prepping my fruit platter for this p.m.'s b'day party. Woke up feeling like I should just go back to sleep, plus I'm just starting my cycle which makes me lazier than usual. I really only went cause I wanted to get my weight and I don't own a scale.
For some reason I thought I had probably gained a pound. Before I even stepped on the scale I mentally gave myself permission to not feel bad. I'm thinking, I didn't make all my gym sessions this week, I have not been too good about my water intake a couple of days this week, I'm sure I'm retaining some water, etc., etc. But my body continues to cooperate - 154.2 lbs. I can realistically expect to see myself in the 140's by the end of the month, so, assuming I make similar progress towards my body fat % and measurement goals, I should close to maintainance mode by the end of next month. Wow, the end is actually in sight. My focus is more and more geared towards how I'm gonna keep it off.
It's not food, it's not exercise, it's really my mind that's going to be the biggest stumbling block. Last night we were talking about who was going to wear what tonight and I was feeling totally comfortable in my body when a friend, and I use that term lightly, started talking about how hard it was for her to find clothes being a size zero and all. I mean she seriously went on and on and on about it. Okay, I'm only looking to get down to a size 4-5. That's what I know I look and feel my best at. But for an hour or two I'm actually thinking, "I could get down to a size 0 if I wanted" Uhmm, yeah, if I starved myself, which I've done.
Since I'm sitting here writing about it, her comments, and more importantly, my reaction, is still bothering me. I think it's because starve/binge has been a kind of pattern with me. The more I think about it, I've always been quick to just stop eating, or eat barely enough as a way to drop a qucik few pounds or a dress size, and after a period I go back to eating normally and the binges take over and can last for days, weeks, months. Other than the elimination of trigger foods, I'm starting to see that one of the reasons I haven't been tempted to binge is because I'm eating a sufficient amount of food every day. I guess what I have to work on is not the binging, but the impulse to eat less than I need - which is what seems to set up the binge reaction in the first place. Wow, I never really sat and thought that all the way through before, but it's making so much sense to me.
Okay, the three things I really gotta work on and resolve are: 1) keeping a clear view how good I look and feel at a healthy weight and size of my choosing; 2) not letting outside influences push my buttons regarding how much I do or don't eat; 3) resist the impulse to ever eat less than my nutritional requirements.
My body is cooperating so well, why is my mind so darn resistant!!!
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suenos
Moderator
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Posted: 8 May 2006 01:43 am |
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This is my 17th week's food/exercise plan. It's the first half of my split vacation - one week now, one week in August. After a couple of months of waiting for this week to just relax and play, I've changed my mind. Now that it's finally, finally here I think I'm going to make use of some of this time to shake up my workout routine a bit.This week's workout routine:
Mon/Tues/Wen/Thurs/Fri: cardio: - 7 min warm up, straight running, no intervals, to 5 miles, 10 min cool down; Weights - Mon: arms, chest, back; Tues: abs, thighs; Wens: abs, arms; Thurs: abs, chest, back; Fri: abs, thighs; 3 sets, 10 reps each.
This week's diet:
Tofu, hummus, eggs, cauliflower, button and portabello mushrooms, garlic, onions, red and green peppers, romaine, baby spinach leaves, broccoli, acorn squash, spring mix (baby lettuces, greens, endive and radicchio), bok choy, avocados, zucchini, eggplant, baby corn cobbs, pumpkin, blackberries, blueberries, rasberries, grapefruit, plantain, papaya, grapes, oranges, almonds, pecans, walnuts, flaxseed, salmon, orange roughy, tuna, flounder, cod, halibut, crab, shrimp, scallops, 6 protein shakes, green tea, herbal tea, olive oil, jello, whole wheat flour, soy flour, rye flour, scottish oatmeal, long grain brown rice, spicy bamboo shoots, seaweed, unsweetened cocoa power, organic honey, almond milk. No eliminations. Replaced bananas with plantains. Pretty equal in calorie and nutrient density, but easier for me to include plantains as a veggie. Added oranges to fruits for added vit C. Added three veggies for cooking: zuccini, pumpkin, eggplant. Added baby corn cobbs for added protein. This week's highlights:
Totally had a blast cooking this week. Made whole wheat/soy flour focaccia with grilled veggies- It was better than any I've had in a restauant. Getting some insight in my binging behavior. It seems so simple now, I don't know why I never made the connection before. What I have binged on has been triggered by certain foods, but underlying my binge behavior itself has been coming off a period, even a short one, of a super calorically restricted diet. I don't know if it's a mental or physical (or both) reaction, but I do know that one has always followed the other. And just knowing that is enough for now. I'm wondering if I've understood that in the back of my mind and that's why I've been so resistant to counting calories this time around. Getting below my health risk numbers for both waist measurement and body fat % - the rest will just be vanity:yumm: This week's lows: Still not working on my recipe book. What can I say, a combination of sloth, procrastination and time crunch. No excuses this week. When I get the darn thing completed, I know it will be endlessly helpful for the future. This ought to be a good week - I get to relax, play - and kick up the physical activity a couple degrees. Plus, I've never eaten eggplant, zucchini or pumpkin (except pie)- it's going to be interesting - my inner chef is in a happy state of anticipation.
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suenos
Moderator
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Posted: 8 May 2006 08:24 pm |
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I'm having a great day and it's only noon!!!! I feel like singing but I'm home alone and that would be kinda weird. Woke up at my usual crack of dawn. My mind's saying "stay in bed, you don't have to cram everything in before work today". But my body was just ready to go go go. So up I got.
First, and I can't believe I'm writing this, Ivan is turning out to be a pretty cool guy after all. In fact, I won't even call him "Ivan" anymore since I made up that nickname from thinking of him as "Ivan the terrible trainer". He's still an awful trainer, but a decent human being so - his name is Mike. For some reason he decided to hold out an olive branch to me a couple of weeks ago with nice little encouraging comments and suggestions about my weight training. This am he actually sat down with me as I was about to leave and asked me about my diet. I mean he was sincerely interested so I talked about what my food choices were and why. He admitted that his own diet is terrible (that's kinda obvious unfortunately) and he not only consumes a lot of red meat and fried foods but can't resist eating a bowl of ice cream every single night as well. I've just ended a reading kick on protein, growth hormone and muscle toning so I told him a little about that and he not only listened but asked questions. I ended up - still can't believe this - inviting him to dinner this week.
Next stop was my favorite bookstore where I had a mini-splurge on books. Got three totally trashy fun books for the beach this week. Plus a great nutrition food counter so I have no excuse not to get started on my recipe book, and the first cookbook I've ever bought in my life "Cooking the Whole Foods Way" and finally "The Perricone Promise" cause I heard him on PBS and was facinated by his ideas.
Finally, I hit the grocery stores and found nearly everything on my list and, miracle of miracles, one store actually had some two-for-one sales on produce items, not just in the bakery and junk food aisles. Now I just wanna go and get my food all portioned out so I can dive into one of my new books.
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suenos
Moderator
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Posted: 9 May 2006 12:27 am |
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| Nir wrote: don't forget the high-protein vegetables, examples: spinach, mushroom, broccoli, cauliflower, courgettes (zucchini), mini-corn-cobs. I bought the zucchini, found a recipe I could adapt for whole wheat zucchini bread, decided to make it the first entry in my recipe book, got out all my little cooking devices (scales, measuring cup, ect.), washed, peeled and sliced said zucchini, whipped out my nifty new food counter book - and discovered that zucchini is some mutant veggie. 1 cup raw is 18 cals, .2 fat, 2 protein, 4 carbs, 2 fiber, 1 cup boiled is 29 cal, .1 fat, 1 protein, 7 carbs, 3 fiber, 1 cup frozen, boiled becomes 38 cals, .3 fat, 3 protein, 8 carbs.
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Nir
Senior Administrator
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Posted: 9 May 2006 09:22 am |
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For comparison, here are figures from my calorie-counting book:
Courgetes (zucchini):
100g raw: 18 calories, 1.8g protein, 1.8g carb, 0.4g fat, 0.9g fiber
100g boiled: 19 calories, 2g protein, 2g carb, 0.4 fat, 1.2 fiber
take your pick, but I trust my book.
Edit: oops, I see you are talking about cups so I guess, being a water-rich vegetable, it compresses in cooking so a cup has more calories. Still, my figures give a consistently high-protein value. Perhaps because my book uses fractions instead of rounding.
Last edited on 9 May 2006 09:25 am by Nir
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