Before counting calories was stressful but now I feel more empowered.
There was something Jillian said on her talkshow a few weeks ago: think of your calorie budget like a spending budget. With this new mindset, I am getting excited to see how much calories I am eating. I am also discovering that some of my evening hunger is dehydration and not hunger. I think this will help me manage my weight in the long run.
According to BMR and my heart rate monitor, by the end of the day, I'll have burned 2313 calories (I still might hop on the treadmill to burn another 72 calories to get to my 500 calorie a day burn. And I have consumed 1421 calories. I feel like now, when I do see a nutritionist, I'll have hard data to present to her.
I think this is the first Tuesday in a few weeks where I am not stressing over tomorrow's weigh in. And I've started meditating. I think I am going to fit it in after work. It makes since to me. Trying to live in the moment. So much of my anxiety and stressing is in relation to things that are in the future and might not ever happen. I am focusing on the moment.
I am going to finish watch the biggest loser and then study for an hour, hope on the treadmill and then study some more.
I am looking forward to tomorrow. And, btw. I bought a new belt today!!!!!!!!! The current one is barely doing its job. I've seeing the new improvements in my body.
Stay well!!!!
Tuesday, March 17, 2009
Monday, March 16, 2009
Calorie Count
I've finally decided to count my calories. It should not be that hard, since I pretty much eat the same thing every day. I've been listening to Jillian Michael's sunday radio show and I love it!!! She is such a source of information and inspiration. She keeps talking about BMR and calorie deficit, so I figured I'd try it out.
Based of the BMR(Basal Metabalic Rate)I burn 1714 just doing what I do. I burned an additional 502 through exercise and I ate about 1578 worth of calories. I created a deficit of 809 calories. It takes 3500 calories to loose 1 lb.
I am going to keep up this tracking to see if it makes a difference in my loss.
Also, I was on http://www.thefactsaboutfitness.com/news/two-pounds.htm and this article had some interesting things to say about how much weight to lose. He says about 1-2 lbs, up to a max of 1% of your body weight. If you wegigh 200lbs, than you can safely loose 2lbs per week. If you weight 300lbs, you can safely loose 3 lbs per week. Since it is all about calorie deficit, my goal is to have a calorie deficit of 750 a day. That means 5250 a week which will translate to 1.5 lbs per week.
And this is not taking into account the elevated calorie burn that occurs after a strength training session or circuit training.
Stay well everyone!!
Based of the BMR(Basal Metabalic Rate)I burn 1714 just doing what I do. I burned an additional 502 through exercise and I ate about 1578 worth of calories. I created a deficit of 809 calories. It takes 3500 calories to loose 1 lb.
I am going to keep up this tracking to see if it makes a difference in my loss.
Also, I was on http://www.thefactsaboutfitness.com/news/two-pounds.htm and this article had some interesting things to say about how much weight to lose. He says about 1-2 lbs, up to a max of 1% of your body weight. If you wegigh 200lbs, than you can safely loose 2lbs per week. If you weight 300lbs, you can safely loose 3 lbs per week. Since it is all about calorie deficit, my goal is to have a calorie deficit of 750 a day. That means 5250 a week which will translate to 1.5 lbs per week.
And this is not taking into account the elevated calorie burn that occurs after a strength training session or circuit training.
Stay well everyone!!
The Battle
The past few weeks the healthy lifestyle and weight loss has turned into a battle. It was easy, but then I was reading blogs and information and my own insecurities of getting past the 190s that in morped into a battle. It use to be easy ;)
I was listening to Jillian Michael's Dec 7th radio show and she was talking about how some people turn this into an unnecessary battle.
The past few weeks, everything has become a battle. A battle between watching TV and studying. A battle between spending and saving. A battle between eating unhealthy foods and eating healthy foods.
For a long time, I have created unnecessary battles in my life (I think to create drama). This was my life.
But. This does not have to be the path my life continues on.
I am using positive present-tense thinking now. My life is easy. Living a healthy life is easy. Saving money is easy. Opening up to people is easy. School is easy. Making friends is easy.
I need to simplify and make things in my life as easy as possible. If mentally I think they are easy, they will manifest as easy.
I am starting meditation today. Because it is easy to put into my life ;)
At this point after this weekend, I am not sure if I'll be 188 on April 1st. I do know that being 135lbs is easy for me. Doing everything I want and need in my life is easy. CASB is easy.
I hope today is as easy for you as it is for me.
Stay well and go with the flow. Life a happy and easy life!
I was listening to Jillian Michael's Dec 7th radio show and she was talking about how some people turn this into an unnecessary battle.
The past few weeks, everything has become a battle. A battle between watching TV and studying. A battle between spending and saving. A battle between eating unhealthy foods and eating healthy foods.
For a long time, I have created unnecessary battles in my life (I think to create drama). This was my life.
But. This does not have to be the path my life continues on.
I am using positive present-tense thinking now. My life is easy. Living a healthy life is easy. Saving money is easy. Opening up to people is easy. School is easy. Making friends is easy.
I need to simplify and make things in my life as easy as possible. If mentally I think they are easy, they will manifest as easy.
I am starting meditation today. Because it is easy to put into my life ;)
At this point after this weekend, I am not sure if I'll be 188 on April 1st. I do know that being 135lbs is easy for me. Doing everything I want and need in my life is easy. CASB is easy.
I hope today is as easy for you as it is for me.
Stay well and go with the flow. Life a happy and easy life!
Friday, March 13, 2009
Rest
Thursday
Yesterday my body forced me on a rest. Part because I had chocolate (sugar or salt + plus less than 8 hours of sleep makes me extraordinarily tired).
I could not get up to go workout and because I had class last night, I had to take a day off working out. And today I feel the better for it.
Friday
I spent all day worrying about if I was going to slip up. What happened I slipped up. Not too badly, but I still could have done better.
Saturday.
After the slip up and 4 hours of sleep, I did go for my Saturday morning swim. But I also had chocolate cake and cheese tortellini in a cream sauce. Normally I'll eat all of it in one serving, this time I did stop before I was fully (at least I did not over eat). I did about 55 mins of Tae Bo later.
Sunday.
Dehydrated.
I've decided to revamp my lunches (salads). My lunches have not been filling me up, so I'm eating salad (with protein and fat of course). I think part of my problem is that I have not been full at lunch which does not help me in the long run.
This mental mind plateau is frustrating. I think that by refocusing on my nutrition and my workouts I'll blast through this. Not sure I'll be 188 by April 1st, but I'll sure be fitter than I am now, healthier than I am now, and still on my way of being 135.
I am going to destroy is mental mind block!!
Stay well!!!
Yesterday my body forced me on a rest. Part because I had chocolate (sugar or salt + plus less than 8 hours of sleep makes me extraordinarily tired).
I could not get up to go workout and because I had class last night, I had to take a day off working out. And today I feel the better for it.
Friday
I spent all day worrying about if I was going to slip up. What happened I slipped up. Not too badly, but I still could have done better.
Saturday.
After the slip up and 4 hours of sleep, I did go for my Saturday morning swim. But I also had chocolate cake and cheese tortellini in a cream sauce. Normally I'll eat all of it in one serving, this time I did stop before I was fully (at least I did not over eat). I did about 55 mins of Tae Bo later.
Sunday.
Dehydrated.
I've decided to revamp my lunches (salads). My lunches have not been filling me up, so I'm eating salad (with protein and fat of course). I think part of my problem is that I have not been full at lunch which does not help me in the long run.
This mental mind plateau is frustrating. I think that by refocusing on my nutrition and my workouts I'll blast through this. Not sure I'll be 188 by April 1st, but I'll sure be fitter than I am now, healthier than I am now, and still on my way of being 135.
I am going to destroy is mental mind block!!
Stay well!!!
Wednesday, March 11, 2009
Long-Term
I've read this in research, other places but recently I saw this at
http://www.jillianmichaels.com/members/wellnessteam/drjohnlapuma/what-i-tell-my-own-patients.aspx
Of the thousands of people who have lost an average of 66 pounds and kept it off over five years:
78% eat breakfast every day
62% watch less than 10 hours of TV per week (even my ChefMD show!)
90% exercise, on average, about 1 hour per day.
This seems like common sense. Our body needs food, our body needs exercise, and TV makes you inactive (unless you are on the treadmill).
It is a lifestyle not a crash diet.
Keep this in mind everyone, life long choices ;)
http://www.jillianmichaels.com/members/wellnessteam/drjohnlapuma/what-i-tell-my-own-patients.aspx
Of the thousands of people who have lost an average of 66 pounds and kept it off over five years:
78% eat breakfast every day
62% watch less than 10 hours of TV per week (even my ChefMD show!)
90% exercise, on average, about 1 hour per day.
This seems like common sense. Our body needs food, our body needs exercise, and TV makes you inactive (unless you are on the treadmill).
It is a lifestyle not a crash diet.
Keep this in mind everyone, life long choices ;)
Bigger Picture
Wednesday Mar 11
Weight: 197.0 (↓ 1.5 lbs)
Waist: 32.75 (↓ .5 inches)
Belly Button: 37.75 (↓ .25 inches)
Hips: 45.0 (↓ .25 inches)
Calories burned (total): 3921 (↑ 736 calories)
I woke up this morning and I remembered it is all about the bigger picture. Yes I will weigh 88 lbs or less by April 1 (that is 3lbs/week) but I will get there.
However, the bigger picture is I am working out every day, I am getting healthy, and I am transforming my life. I am materializing the person I was always meant to be. So I only lost 1.5 lbs this week, I have continuously lost weight every week for 10 weeks. I've lost 17 lbs!!! I have gained strength, flexibility, and confidence. I'm pretty freaking awesome!!!!
Will I have burn at least 4000 calories a week and put healthy and delicious things in my mouth, yes! Will a meal or two seem challenging, yes. Will I get it down yes!!!
Next week is the 20 lb make. I lose 3 lbs, I will lose a total of 20lb. Big milestone coming up and I will embrace it with my whole heart.
Stay well!!!
Weight: 197.0 (↓ 1.5 lbs)
Waist: 32.75 (↓ .5 inches)
Belly Button: 37.75 (↓ .25 inches)
Hips: 45.0 (↓ .25 inches)
Calories burned (total): 3921 (↑ 736 calories)
I woke up this morning and I remembered it is all about the bigger picture. Yes I will weigh 88 lbs or less by April 1 (that is 3lbs/week) but I will get there.
However, the bigger picture is I am working out every day, I am getting healthy, and I am transforming my life. I am materializing the person I was always meant to be. So I only lost 1.5 lbs this week, I have continuously lost weight every week for 10 weeks. I've lost 17 lbs!!! I have gained strength, flexibility, and confidence. I'm pretty freaking awesome!!!!
Will I have burn at least 4000 calories a week and put healthy and delicious things in my mouth, yes! Will a meal or two seem challenging, yes. Will I get it down yes!!!
Next week is the 20 lb make. I lose 3 lbs, I will lose a total of 20lb. Big milestone coming up and I will embrace it with my whole heart.
Stay well!!!
Tuesday, March 10, 2009
"Believe in yourself, trust the process, change forever." Bob
I had a longer post to write, but I need to head to bed.
I am anxious about tomorrow's weigh in. I want to see at least 2lbs, but I need to think of the bigger picture; being healthy and putting myself first.
And this is why I think Bob's quote as being most appropriate.
With that, I am off to bed.
Stay well!!!!
I am anxious about tomorrow's weigh in. I want to see at least 2lbs, but I need to think of the bigger picture; being healthy and putting myself first.
And this is why I think Bob's quote as being most appropriate.
With that, I am off to bed.
Stay well!!!!
Monday, March 9, 2009
I feel nauseous
Morning
I just finished doing a fairly intense 20 min walk and then Jillian's circuit. I figured out yesterday how to do the circuit properly and it made a huge difference. I feel sooo nauseous right now.
It is hard to say whether it is from the intensity of the workouts or the chinese food I ate last night. Yes, I ate chinese food (more on that later), but I feel naseouas. I am hoping this feeling will translate into results later.
I just want to curl up in a ball and go back to sleep.
But I have to go to work.
Evening
I felt soooo slow this morning after my workout. It was challenging. I'm a little worried that my chinese food and chocolate covered almonds will prevent from seeing a 2 lb weight loss this week.
I know exactly what is happening. I am sabotaging myself. Last year, this is where the results tapered off. I do know that if I keep eating healthy and exercising, I will reach my goals, but now it is becoming really really real.
Right now, I want this more than I don't want this. So I am going on the treadmill and will burn those extra calories and get to that 188 by April 1.
I deserve this. I DESERVE THIS and I will not allow myself to stand in my way. I am in control of my future and I am an active and healthy person at a healthy weight.
We all deserve this.
TV Challenge:
I am restarting the TV challenge tomorrow. I did really good this evening, did an extra workout, studied, cleaned, but I watched half of a show yesterday and I just need one more hit of my drug before I start.
Meditation Challenge:
I think not watching TV is going to be a challenge enough, that I am postponing meditation until April. I want it to be my primary focus (not an afterthought, which it is right now). I think getting my TV watching under control will make it easier to fit in meditation as in the long-term into my lifestyle.
I'll keep you posted on my challenges.
Stay well!!!
I just finished doing a fairly intense 20 min walk and then Jillian's circuit. I figured out yesterday how to do the circuit properly and it made a huge difference. I feel sooo nauseous right now.
It is hard to say whether it is from the intensity of the workouts or the chinese food I ate last night. Yes, I ate chinese food (more on that later), but I feel naseouas. I am hoping this feeling will translate into results later.
I just want to curl up in a ball and go back to sleep.
But I have to go to work.
Evening
I felt soooo slow this morning after my workout. It was challenging. I'm a little worried that my chinese food and chocolate covered almonds will prevent from seeing a 2 lb weight loss this week.
I know exactly what is happening. I am sabotaging myself. Last year, this is where the results tapered off. I do know that if I keep eating healthy and exercising, I will reach my goals, but now it is becoming really really real.
Right now, I want this more than I don't want this. So I am going on the treadmill and will burn those extra calories and get to that 188 by April 1.
I deserve this. I DESERVE THIS and I will not allow myself to stand in my way. I am in control of my future and I am an active and healthy person at a healthy weight.
We all deserve this.
TV Challenge:
I am restarting the TV challenge tomorrow. I did really good this evening, did an extra workout, studied, cleaned, but I watched half of a show yesterday and I just need one more hit of my drug before I start.
Meditation Challenge:
I think not watching TV is going to be a challenge enough, that I am postponing meditation until April. I want it to be my primary focus (not an afterthought, which it is right now). I think getting my TV watching under control will make it easier to fit in meditation as in the long-term into my lifestyle.
I'll keep you posted on my challenges.
Stay well!!!
Sunday, March 8, 2009
Cold Turkey
I am giving up TV starting tomorrow.
I know right. I was going through my inbox and I was reading a weekly email I got from Oprah and something intrigued me. It was about a family who gave up things.
And a few days ago, my friend posted BBC's top 100 books and I've only read 12. My friend commented that she expected me to have read more, and so did I. I use TV, and clearly I used food, to escape from things. I am dealing with my spending, my eating, so now it is time to deal with my TV.
Starting tomorrow, no more TV. I can physically go to the video store and rent a movie, but no more TV. That being said, I am still going to tape the shows that I am currently following (I cannot go completely cold turkey) but I have a feeling that I am not going to watch most of them by the time April rolls around.
I want to do this to ween myself off my TV dependency and learn how to better manage my time.
This will be a real challenge, since I am use to eating in front of the TV (I know, such a bad habit) but after surviving the restaurant challenge, I want to try something new. Apparently it takes 21 days to make or break a habit (http://ezinearticles.com/?Develop-a-New-Habit&id=326777) says
"When starting or breaking any habit we tend to tell our conscious mind we are going to change and it's for life. Your conscious mind will just say is that right? I'm in charge here, I'll decide' so there will be a battle between your two sides of your conscious mind.
If you tell your mind you want to try something for 21 days it won't be so unwilling to co-operate. This might sound a little strange when I say talking to your conscious' as it is your conscious talking to your conscious. We all know we have conversations with ourselves, should I go to the pub should I not, should I go to the gym should I not. There are a hundred conversations we have with ourselves everyday."
By starting tomorrow, I am giving myself 23 days.
I want to spend more time with friends, stay on top of my studies, date, have a relationship, read more and by removing this from my life, I am opening up more space in my life for the things I value that give me joy.
I am thinking of making this a no TV and meditate every day challenge. I am thinking these are two great things to piggy back together, because I need to start meditating now and I don't want to wait until April to start.
Ideas of other monthly challenges I can do
-talk to strangers (
-give someone a compliment every day
-yoga
-floss
-wear make up(there is a reason I'll explain)
I am going to look into other ones. Onese that will help me improve as a person and have a more fulfilling life.
So, no telly until the end of the month. Let's rock this out!!!
Motivation is what gets you started. Habit is what keeps you going. ~Jim Ryun
Stay well!!!
I know right. I was going through my inbox and I was reading a weekly email I got from Oprah and something intrigued me. It was about a family who gave up things.
And a few days ago, my friend posted BBC's top 100 books and I've only read 12. My friend commented that she expected me to have read more, and so did I. I use TV, and clearly I used food, to escape from things. I am dealing with my spending, my eating, so now it is time to deal with my TV.
Starting tomorrow, no more TV. I can physically go to the video store and rent a movie, but no more TV. That being said, I am still going to tape the shows that I am currently following (I cannot go completely cold turkey) but I have a feeling that I am not going to watch most of them by the time April rolls around.
I want to do this to ween myself off my TV dependency and learn how to better manage my time.
This will be a real challenge, since I am use to eating in front of the TV (I know, such a bad habit) but after surviving the restaurant challenge, I want to try something new. Apparently it takes 21 days to make or break a habit (http://ezinearticles.com/?Develop-a-New-Habit&id=326777) says
"When starting or breaking any habit we tend to tell our conscious mind we are going to change and it's for life. Your conscious mind will just say is that right? I'm in charge here, I'll decide' so there will be a battle between your two sides of your conscious mind.
If you tell your mind you want to try something for 21 days it won't be so unwilling to co-operate. This might sound a little strange when I say talking to your conscious' as it is your conscious talking to your conscious. We all know we have conversations with ourselves, should I go to the pub should I not, should I go to the gym should I not. There are a hundred conversations we have with ourselves everyday."
By starting tomorrow, I am giving myself 23 days.
I want to spend more time with friends, stay on top of my studies, date, have a relationship, read more and by removing this from my life, I am opening up more space in my life for the things I value that give me joy.
I am thinking of making this a no TV and meditate every day challenge. I am thinking these are two great things to piggy back together, because I need to start meditating now and I don't want to wait until April to start.
Ideas of other monthly challenges I can do
-talk to strangers (
-give someone a compliment every day
-yoga
-floss
-wear make up(there is a reason I'll explain)
I am going to look into other ones. Onese that will help me improve as a person and have a more fulfilling life.
So, no telly until the end of the month. Let's rock this out!!!
Motivation is what gets you started. Habit is what keeps you going. ~Jim Ryun
Stay well!!!
Amped Up
So yesterday increase the time I spend in a higher heart rate zone. Usually, my heart rate is somewhere between 155-170 for most of my workouts. So yesterday, I decided to push myself. I did two 35 min walks with a 25 min break in between, and after my work out and a 6% incline transition for the first walk, I spent the rest of my walk at 9-11% incline and on the second walk at 8-10% incline and my heart rate above 170. There were a few times were I wanted to back down and take it easy, but I pushed myself (and I am so glad that I did).
And because of that, I was mentally able to push myself in the pool today. I did 1.15km (I was aiming for 1.2km but I ran (or swam, lol) out of time. There were a few times where my heart was pumping and I was getting out of breath and I kept going. I am soooo happy I did.
Currently my calorie count for this week is 2648 calories. I am going to throw in another walk this evening, so I can get my calorie count to 2800 by the end of day. That will leave 700 calories a day for Monday and Tuesday. I am trying to push past the 3500 calories this week (especially since I have been in the 2100s the past few weeks.
And since I had some chocolate almonds (I have started to form a bad grocery store habit) I need to make up for some extra calories I consumed. Yesterday and this morning I was at 197.5, so I am confident I can drop another 1.5lbs. I need to drop another 1.5 lbs to meet this weeks goal and get to 188 by April 1st.
Back to studying.
Stay well!!!
And because of that, I was mentally able to push myself in the pool today. I did 1.15km (I was aiming for 1.2km but I ran (or swam, lol) out of time. There were a few times where my heart was pumping and I was getting out of breath and I kept going. I am soooo happy I did.
Currently my calorie count for this week is 2648 calories. I am going to throw in another walk this evening, so I can get my calorie count to 2800 by the end of day. That will leave 700 calories a day for Monday and Tuesday. I am trying to push past the 3500 calories this week (especially since I have been in the 2100s the past few weeks.
And since I had some chocolate almonds (I have started to form a bad grocery store habit) I need to make up for some extra calories I consumed. Yesterday and this morning I was at 197.5, so I am confident I can drop another 1.5lbs. I need to drop another 1.5 lbs to meet this weeks goal and get to 188 by April 1st.
Back to studying.
Stay well!!!
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