Results: SUN June 21, OPT Week 7 2182cal burned
-1406cal eaten
776 cal deficit
OPT for Fat Loss:
NO: food (1100-1200 cal) 1406 with party
YES: exercise: B1 weights.. good!
YES: water (64oz/8 cups): 8+
NO: sleep: 5 hours xxxx
COMMENTS: 1. FOOD: I went to a party on Saturday: chicken, 1/2C yummy macaroni and cheese, 1/8C coleslaw, sliced tomato and cuke, 1/2 slice cherry pie, 1 sliver pound cake (not bad at all!!!) 2. EXERCISE: Jazzercise was fun as usual. My feet are really improving daily
3. SCALE WEIGHT: scale Sunday morning down to 171.4, same low as last week
4. Slept in Saturday night 10 hours
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
measurements and weigh in tomorrow morning; feeling leaner
posting this again, since it was SATURDAY's results, not Sunday, which is not yet over ... I couldn't delete the previous post
Results: SAT June 20, OPT Week 7 2182cal burned
-1406cal eaten
776 cal deficit
OPT for Fat Loss:
NO: food (1100-1200 cal) 1406 with party
YES: exercise: B1 weights.. good!
YES: water (64oz/8 cups): 8+
NO: sleep: 5 hours xxxx
COMMENTS: 1. FOOD: I went to a party on Saturday: chicken, 1/2C yummy macaroni and cheese, 1/8C coleslaw, sliced tomato and cuke, 1/2 slice cherry pie, 1 sliver pound cake (not bad at all!!!) 2. EXERCISE: Jazzercise was fun as usual. My feet are really improving daily
3. SCALE WEIGHT: scale Sunday morning down to 171.4, same low as last week
4. Slept in Saturday night 10 hours
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
Results: SUN June 21, OPT Week 7 2440cal burned
-1087cal eaten
1353 cal deficit
OPT for Fat Loss:
YES: food (1100-1200 cal)
N/A: exercise: planned rest day (lots of NEAT)
YES: water (64oz/8 cups): 8+
YES: sleep: 10.5 hours
COMMENTS: 1. FOOD: Very motivated since it was 7th day of 7th week, and I was hoping for a scale loss (which didn't happen)... 2. EXERCISE: Rest day, but I cleaned my bathroom, gardened for 4 hours, cooked 2 weeks' chicken on the grill, cut girlfriend's hair, more NEAT on a rest day than I burn when I exercise (2440 cal!). Great day!
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
OPT for Fatloss: Week 7 END-RESULTS: June 22, 2009
OPT for Fatloss: Week 7 END-RESULTS: June 22, 2009
Actual weekly calorie average 1162cal (goal cal 1100-1200)
Actual 7-week’s calorie average = 1328cal
Week's GWF deficit 7162cal. (my Highest week's deficit)
Should have equaled 2 lbs loss this week....
5 weeks' total GWF deficit: 40,359 or 11.5 lbs in theory
171.8 lbs current, 175.6lbs begin (only -3.8 lbs scale loss)
Up .4 lbs from last week on a 7000 cal deficit... Booo!!
.............................. ..Total Measurements...5/4…...6/15.... .change.. (from last wk)
Bust...........41.....40.5...= -0.0"....(-0.0” from last wk)
Ribcage .......37.5...35.5...= -2.0” ...(-0.5” from last wk)
stomach........44.5...40.5 ..= -4.0"....(-0.5”from last wk)
waist..........40.....38.0...= -2.0"....(+0.5” from last wk)
hips...........47.....45.0...= -2.0"....(-0.5” from last wk)
thigh..........24.5...24.....=-0.5".....(same as last wk) Total inches lost = 11"
COMMENTS:
1. RESULTS (fat loss and measurements): I am glad I am taking measurements... or I'd be discouraged again. Scale up .4lbs, Measurements down another 1/2" on stomach and hips and my pants ARE looser..
Having such a high deficit, eating so low calories, not being hungry, scale not going down... It is so confusing... I should be hungry at 1150 calories, no? Wouldn't it be a sign that my body is shutting down or something, to not be hungry and to not lose on a 7000 cal deficit? even if I underestimated, still I should have lost a lb... Well, we'll see. Since I'm logging, maybe I'll see a pattern over the weeks.
2. RESULTS (FOOD): I was VERY committed and focusedcontinued Leigh's game of 1-ingredient foods (about 75%, but all pretty healthy foods), and lowered calories to 1100-1200cal
3. RESULTS EXERCISE: I did all 3 cardio Jazzercise + one extra. I chose to do only 3 of 4 Resistance OPT B1&B2. I examined which exercises stressed my shoulder, and I am not going to do them; being careful. Step ups and squats and lunges were much stronger this week
4. RECOVERY: I did 0 days’ Recovery; still noncompliant here: however I am doing stretching cool down for 10-15 min at end of Jazzercise class.
5. WATER: good 8-10 glasses consistently
6. SLEEP Not enough sleep, but I did get 2 days of 9 hours
COMPLIANCE:
1. Calories average 1100-1200
2. Food, cal, macros, 1 ingredient food, weighing about 75%, all healthy foods
3. Exercise: all planned (3 cardio + 3 resistance)
4. Water 8-10 glasses
NON-COMPLIANCE:
1. Food, cal, macros, 1 ingredient food, only 75% 1-ingred food
2. Jazzercise instead of intervals
4. 0 recovery instead of 4+
5.Sleep very low
OPT for Fatloss weeks 1-7 are complete!
IMPROVEMENTs to come in OPT week 7:
Continue:
FOOD: 1 ingredient food, 1100-1200 cal RECOVERY x 4 days or more
WATER = 64oz or more (continue) Sleep (MORE)
Promise to do at least 6 of my planned 7 exercises
Promise EVERY day to weigh and to log I cause desired results by my compliance and actions
1. Lost 11" total and 3.8 scale pounds, with average weekly deficit of 5765 cal
2. Summer capris and shorts fit comfortably
3. Don't mind looking in the mirror or wearing clothing that touches my body
4. My midriff is leaner
5. I'm eating really really healthy and it's summer with corn on cob and fresh fruit
6. Reminded of the concept of 1-ingredient food
7. I'm coachable, treating diet as science experiment with theories and trials and adjustments, rather than as an emotional struggle, guilt, deprivation, failure.
8. Strong perseverence, no real cheating, everything weighed, measured, written
9. I have seen my body get stronger, I have great clean high energy, I'm happy and in action
10. I am grateful to have the coaching/mentoring of everyone here and of Leigh; makes me feel safer, more grounded
11. I am grateful for all the knowledge I learned from FLTS and MRM. I am now re-reading FLTS (actually listening to the mp3 files)
12. I'm being careful not to injure my body, realizing that I don't have to exercise with intensity
13. I have learned so much about NEAT and it's easy to get up to get something, etc, when I would have been a laze before
14. I see housework as a way to burn calories instead of a "chore/ugh"
15. I am not trying to do intervals which I hate, when I love dancing in Jazzercise, and I have been just loving every class
16. I appreciate my foot surgery recovery; my foot does not hurt!!! And I can dance!!!
17. I am fine-tuning what I need to make fat loss happen
18. I am not dawdling and dragging a deficit out forever; I am no nonsense "get in and get out" to the best of my ability
19. I'm mostly not complaining when I don't get the results I want/expect
20. I'm glad I am taking measurements, so I don't judge my progress or lack of progress with the scale alone
21. my intuition is getting trained around food portion and quantity and macros
22. I'm learning how to manage a week if I had a high calorie day, so that the week's calories are still in my target, since I know that the bottom line is calories burned - calories eaten, even when my body is not responding in a linear logical fashion.
23. Using EatStopEat once a week to manage my week's total calories
24. Eating protein to calm my hunger
25. I am done with cheating and self-sabotage
26. I'm feeling VERY positive and in action.
27. I eat chocolate rarely instead of every day. When I do, I eat 1 hershey's kiss instead of 9.
28. I am passing by the free bowls of m&m's at work without taking ANY, and I'm calm instead of "white-knuckling" it!
29. got my eyes opened when I saw the ingredients at Panera Bread salad, a meal I consider A+ choice in restaurant ... still had 11+ ingredients in their diced eggs
30. I'm staying conscious every day, not numbing, rare unconscious eating moments: having a "program" really helps
Improvement needed:
1. More recovery work
2. More sleep
3. Buy lite salt with potassium and try eating more salt+potassium
Congratulations with all these accomplishments, Etana! I'm happy for you!
__________________
Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
That's a wonderful list of accomplishments, Etana! Personally, I think you may be experiencing the "newbie effect" from having been out of resistance training for a bit. That could be why you haven't had much of a scale change. But as you've listed, you've made wonderful improvements! Keep at it!
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
COMMENTS: 1. FOOD: can't remember; Oh, yes... I did good all day, at surgeon, didn't eat at hospital cafeteria, brought my good food with me, but by evening I think I was pissed that I had gained .4 lb on the scale after a week of 1162 cal average, and great exercise/gardening/activity... . so I ate 300 cal over target 2. EXERCISE: OPT B2: 3 sets of 12 rep supersets:
a. Wide DB Deadlifts 2/20# & DB squat 2/5#
b. Close grip pushups & Lateral raise 2/5#
c. ran out of time on the DB get ups and Jack knifes (didn't do)
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
OPT for Fat Loss:
NO: food (1100-1200 cal)
YES: water (64oz/8 cups): 8
NO: sleep: 6 hours
COMMENTS: 1. FOOD: Tues: So right after I wrote my accomplishment list, I had a 1-day binge." I think I wrote that list to counteract my feelings of frustration and inability to control/generate results from good actions. I ate:
3 weightwatcher fudge pops
2 Dole strawberry ice pops
1 English muffin and butter
1 small bar chocolate
2 oz M&Ms
1 oz peanuts
55g granola cereal + 1/3 C 2% milk
salad with chicken breast, 40g avocado, 6 olives
2 snack sized "ritz crackers real cheese" 39 g each
I did not want to write that here, so I didn't log for a few days Summary of next days:
a. Wed I fasted ESE until dinner and had 300 cal (chicken, 1/4C brown rice, grilled asparagus, 1/4oz peanuts, 1/4oz cheese, 180g steamed broccoli (not enough protein 35%)
b. Thurs I ate eggwhite and lox omelette for breakfast, but at the work Retirement party, I had 2 nice large slices of delicious carrot cake (very high calories, I know). I also had 2 chocolate covered strawberries, 2 pieces pineapple, 1 small rugelah, 1/2 oz cheese. So I stopped eating for the day. When I fitday'd the food it was 1603 cal, but 45%fat, 34%carb, only 21% protein, after 2 very low protein days. I didn't eat last night, but I did drink liquids. Went to bed early feeling fatigued
c. Woke up this morning dizzy. I am very aware of what I have done. That is really quite good news! Today I am having a great clean protein and vegie full day and feel better. Still drinking a lot...
The problem to come is that
1. I'm invited out to dinner tonight. I have 400 cal left, and we're eating Japanese, so if I'm careful I can stay at my goal. Can't avoid the social setting. I'll probably have tuna steak, broccoli, etc
2. Tomorrow I am invited to an adult Bat Mitzvah. There will be desserts at the Oneg Shabot at about 11am. Then we're going back to her home for a party. I have been very isolated so I do want to go to the party.
3. Monday at work we are having a diversity potluck. The list of foods are scrumptious. I'll post it after this post. I do want to eat at that potluck.
The lesson in this, is that if I had not had a binge day this week, I could have physically afforded an ESE day today or Sunday. I may still do ESE Sunday.
So the strategy??? I do not want to skip eating special things at the party, and I do not want to skip tasting tablespoon portions of the various home cooking at the potluck.
Also playing in here is, "well, I'm not losing anyway," but that is minor, since my ribcage and hips are feeling kind of lean as appropriate for 8 weeks' work.
I just wanted to lay this all out there, written. My tentative strategy: 1. Friday: Dinner tonight 400 healthy protein rice vegie cal 2. Saturday: Oneg Shabbot, probably no pastry, cheese, fruit unless one very special item. Eat protein breakfast. For the party, allow myself 1100 calories, which will be a 1400 calorie day. 3. Sunday ESE, 300-400 cal dinner, high protein 4. Monday, fast except for potluck: guestimate calories carefully. Eat only what is special. Tastes. No seconds. Enjoy. Enjoy conversations. 5. Tues - Sunday is my rest week 9. I think the cal are very low, like 40% deficit. I'm already doing a 50% deficit, no? (deficit average 800cal/day). I'll probably aim to not exceed 1100 cal daily. Right now I'm not thinking of having a lower calorie average than 1100 for the rest week.
I know it is good having a plan. I feel mostly fine about everything. I'm glad I felt sick/dizzy from the poor food patterns of this past week, really see the impact. My average for the week can still be about 1250cal.. Over my goal, but still very low, really.
2. EXERCISE: none
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
What strategy?
Taste sized portions, don't eat what I can get another time (brownie, tabouli), only 1 second helping of 1 item, carefully guestimate and write calories, because if I don't and just "wing it" I will not be able to log into fitday or estimate for the rest of the week, and that will make me feel powerless.. Ugh, I dread logging this into fitday. I probably will not; I will guestimate the calories.
Main Dish fficeffice" />
Congolese Peanut Stew, Miriam
Ukrainian Borshch (w/chicken), Patrick
Minty Potato Thing, Joyee-lia Child
Aushak (Afghan Lasagna), Rob
Matar Paneer (peas & Indian cheese), Mona
Chicken patties (pastry filled with spicy shredded chicken), Farahnaaz
Tex-Mex Enchiladas, Tara
Gumbo, Zina Salad/Side Dish/Beverages
Sweet Georgia Tea (Brian
Plantains, Patricia
Couscous salad, Lisa
Tabouleh, Audrey
Black currant or Elderberry flower juice, Jeffrey
Strawberry Pecan salad, Jacquie
Southwestern Barley Salad (Brandon
Baingan Bharta dip (Indian-style eggplant dip), Chhandasi
Lox omelette, Etana
East African-style corn with coconut sauce, Farhanaz
Lentil salad (or cucumber salad, depending) - Ann Dessert
Belgian Cheesecake (Valerie
Irish Soda Bread (Katie
Brownies (Cath
Ukrainain Chocolate "Vechirniy Kyiv" [Kyiv at night] - don't ask me why they called it that way but it is good and has a hazelnut inside (Ulyana P.)
Cowboy Cookies (Burnsie
German Kuchen (Judith "Not at all German"
Round Top, Texas (pop. 81, plus miniature donkeys) Chocolate Pecan Pie - Tara
COMMENTS: 1. FOOD: small amt of food at party put my cal over for day, though I ate nothing else. Felt dizzy next morning. 2. EXERCISE: Jazzercise and 1 hour walk instead of Metro: Felt weak and fatigued in Jazzercise; left 5 min before end of class
HABITS TO IMPROVE:
RECOVERY 4-7 times per week
2 liters water daily
SLEEP!
COMMENTS: 1. FOOD: Knew I was having dinner in restaurant; we chose a Japanese and I went online to choose what I'd order (seared tuna, broccoli, sweet potato & rice) .. the portion was teeny tiny but I did great on day's calories, and the social restaurant experience was great 2. EXERCISE: OPT B1: 3 sets of 12 rep supersets:
a. Step-ups 0# & rear lunge 2/5#
b. Pullovers 20# and rear rear delt fly 2/5#
c. T-ups and swiss ball crunches (felt dizzy on the T-ups)
I have not been increasing the weights. I have some guilt over this, since I am doing the full 12 reps, but my rotator cuff is slowly improving, and I think I'm doing right NOT to increase the weights
HABITS TO IMPROVE:
RECOVERY 4-7 times per week, someday I'll start this
2 liters water daily YES
SLEEP! improving
COMMENTS: 1. FOOD: 2 party meals today. Ugh. I made good choices, and enjoyed my food, and limited my desserts; limited everything really, but still the calories mounted:
a. whey protein shake w/25g banana & 1/3C 2% milk (banana since I've been feeling dizzy in morning in bed, and during some weight exercises)
b. After-temple lunch: smoked white fish, large salad, 30g lox, 2T hummus, sliver of cheesecake, 3 mini creampuffs: no bread, no potato salad, really limited desserts and it was 750 cal. Normally I could easily have eaten 3000cal at that one meal.
c. Dinner party: refried beans & guacamole & beef on corn tortillas. Limited everything except the meat. Food was homecooked and delish and healthy. I had 2 tortilla chips. I had a sliver of cake and 4 cookies. The nasty treat was pigs in a blanket: how often do I get that mmm... So I feel content that I enjoyed a treat day but really was conscious of limiting when I do not like to limit. So I am satisfied with my choices, and glad I let myself enjoy the party food. That feels so much healthier and more "normal" than the crazy binge I did on Tuesday.
The scale this morning is back up to my starting weight of 175.6 from 8 weeks ago. Isn't that a hoot!!! My calorie average for the week is only 1370 cal so it's not fat-gain. And at the same time, this morning my pants feel the loosest they've felt in 8 weeks, and I'm just gonna watch what my body does/feels, and perservere. I look forward to a great weeks 9-12 of OPT for Fatloss.
I've never felt dizzy before: I've googled, I'm drinking more, have been moving less and resting more and sleeping more all week. It has been a real crazy calorie week, from the "binge day" to the ESE day to the restaurant dinner, to Saturday's parties and then Sunday's ESE, and still my calories for the week will average about 1370: a far cry from 1100-1200, but I trying to watch my energy and I'll see how Sunday's ESE goes. I think the dizziness is from the wide swings of sugar, even though I'm not diabetic, after having my only sugar be from fruit, this week was high fat and carb and sugar... So I'll keep watching it. This week is a REST week, and if I'm dizzy through mid-week, I'll make an apt with my doctor, but as of now, I'm not worried.
2. EXERCISE: none
HABITS TO IMPROVE:
RECOVERY 4-7 times per week, next week I'll start
2 liters water daily YES
SLEEP! improving
I have not been increasing the weights. I have some guilt over this, since I am doing the full 12 reps, but my rotator cuff is slowly improving, and I think I'm doing right NOT to increase the weights
I also think you're right. The important thing is make sure your rotator cuff heals completely.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
OPT for Fatloss: Week 8 END-RESULTS: June 29, 2009
OPT for Fatloss: Week 8 END-RESULTS: June 29, 2009
Actual weekly calorie average 1461cal (goal cal 1100-1200)
Actual 7-week’s calorie average = 1345cal
Week's GWF deficit 4072cal. (my LOWEST week's deficit)
Should have equaled 1 lb loss this week....
5 weeks' total GWF deficit: 44,541 or 12.7 lbs in theory
172.2 lbs current, 175.6lbs begin (only -3.4 lbs scale loss in 8 wks)
Up .4 lbs again from last week on a 7000 cal deficit... Booo!!
(I "gained .8 lbs" in past 2 weeks
I lost 2" this week: .............................. ..Total Measurements...5/4…...6/29.... .change.. (from last wk)
Bust...........41.....40.0...= -1.0"....(-0.5” from last wk)
Ribcage .......37.5...36.0...= -1.5” ...(+0.5” from last wk)
waist..........40.....37.5...= -2.5"....(-0.5” from last wk)
stomach........44.5...39.0 ..= -5.5"....(-1.5” from last wk)
hips...........47.....45.0...= -2.0"....(-0.0” from last wk)
thigh..........24.5...24.....= -0.5".....(same as last wk) Total inches lost = 13" ... -2" this week!!
COMMENTS:
1. RESULTS (fat loss and measurements): I am glad I am taking measurements... or I'd be discouraged again. Scale up .4lbs, again!!! Measurements down another 1.5" on stomach and my pants ARE looser.. So what the heck is happening if my measurement continue to go down but the scale does not? I know after surgery I was immobile for 5 months, so the muscle gained is distributed throughout my body, but I also know that muscle isn't increased fast. I am liking how I look in the mirror, looking in the mirror more often, and let's see how the next 4 weeks go... Well, really, I am totally committed through goal weight 145; size 10-12, and would love that to be reached by this Thanksgiving.
My deficit was lower this week. I'm planning today a bit high calorie for the lunchtime international potluck for my International Affairs and Trade team at the GAO. I am planning the next 6 days to be 1 ingredient foods, and probably 1100 calories, since it is a rest week. I'd actually like the average to be 1100 cal, so there'll be an ESE day to achieve that.
2. RESULTS (FOOD): rollercoaster week of food, from Tuesday's binge to a few ESE days, to Friday's restaurant good meal, and Saturday's lunch and dinner parties.... I think I did well: I logged my binge; I restrained myself at the parties but enjoyed what I ate; I socialized more than obsessing about the food tables. I restrained to eating 3 cream puffs when I could easily have eaten 20. So yummy... and I did enjoy the 3
3. RESULTS EXERCISE: I did only 2 cardio Jazzercise. I did only 2 of 4 Resistance OPT B1&B2. I was some dizzy this week and just didn't push myself. Step ups and squats and lunges were much stronger this week
4. RECOVERY: I did 0 days’ Recovery; still noncompliant here: however I am doing stretching cool down for 10-15 min at end of Jazzercise class.
5. WATER: good 8-10 glasses consistently
6. SLEEP Not enough sleep, but I did get 2 days of 9-10 hours
COMPLIANCE:
1. weighing and tracking food every day in face of binge, restaurant; parties
4. Water 8-10 glasses
NON-COMPLIANCE:
1. Calories average 1100-1200 NO
2. 1 ingredient food, NO
3. 2 of 3 cardio; and Jazzercise instead of intervals
4. 0 recovery instead of 4+
5. Sleep still very low
6. Exercise: 50% only: 2 cardio and 2 resistance and some walking; low exercise and low NEAT this week.
OPT for Fatloss weeks 1-8 are complete!
IMPROVEMENTs to come in OPT week 9:
Continue:
FOOD: 1 ingredient food, 1100cal RECOVERY x 4 days or more
WATER = 64oz or more (continue) Sleep (MORE) N/A .. Promise to do at least 6 of my planned 7 exercises
Promise EVERY day to weigh and to log I cause desired results by my compliance and actions
Etana, I did notice that you posted your question about muscle gain over on Leigh's board. I do hope she answers, since I also am curious about the inches lost (and huge congrats; you're doing great!) but the lack of scale weight. Like you say, that would be a lot of muscle to gain in 8 weeks.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
It's likely a combination of water and LBM gain. Just stay the course and wait it out. I bet there will be a woosh or two coming for you.
I have learned to always order double meat when I go out to eat. That seems to make the meals more doable. Also I get dizzy on my current (low carb) diet and never did before. Not sure if it is strictly sugar related or BP and sugar related. My BP is exceedingly low as my fitness levels get higher. I think this contributes to the dizzy thing....
__________________
The BIGGER I get the smaller you look
It's likely a combination of water and LBM gain. Just stay the course and wait it out. I bet there will be a woosh or two coming for you.
I have learned to always order double meat when I go out to eat. That seems to make the meals more doable. Also I get dizzy on my current (low carb) diet and never did before. Not sure if it is strictly sugar related or BP and sugar related. My BP is exceedingly low as my fitness levels get higher. I think this contributes to the dizzy thing....
Thanks, Karla
My bp is always good/low 110/70, so maybe it dipped. Double meat is a great idea, once i finally can eat some calories, when my deficit is done ... It's interesting how long it's taking. I think I usually give up on a diet after 8-15 weeks with little to no scale loss. But I wouldn't have taken measurements and wouldn't have understood deficit, water retention, etc. So I am armed with more knowledge now. A couple of whooshes would be whooshlicious... I'm hoping with the low calories and easy exercise of weeks 8-12, that there'll be some nice changes. I'd be very satisfied if I lose 12 pounds in 12 weeks. Though it right now doesnt' look like that'll happen. But ya never know.
But really, another 3 inches loss in ribcage to hips would be even better, come to think of it!!
COMMENTS: 1. FOOD: well, this was the diversity potluck. Everyone brought in very healthy foods, all delish. I had 2 plates, each with 1T of each different food. Gumbo, borscht, lox omelette, Indian Paneer, Indian potatoes, curries, etc. After all the talk on the FLTS board about calculating, the 2500 cal for the day is a total guess, thinking I've estimated 500-1000 cal over. I did not do a tablespoon by tablespoon estimate. I think next time I may do that. It is good practice for me to guestimate each time I cannot weigh the food, at least as long as I am in deficit and dieting. But I decided I wanted to enjoy the meal. My plan still is 1 - 2 days of ESE this week and 1100 cal the rest of the week, rather than 1100-1200. 2. EXERCISE: rest week, but tired and very little NEAT
HABITS TO IMPROVE:
RECOVERY 4-7 times per week, I said I'd start this week but I keep forgetting.
COMMENTS: 1. FOOD: I am on target with 1-ingredient foods and <1100cal for rest of the week. 2. EXERCISE: rest week, but tired and still very little NEAT 3. SCALE WEIGHT: 175, up 3.5 pounds after yesterdays food indulgence. Scale bounces up VERY FAST after a high cal day 4. EMOTION: strong and committed
HABITS TO IMPROVE:
- RECOVERY 4-7 times per week, I said I'd start this week but I keep forgetting.
- 2 liters water daily YES
- SLEEP! this is a rest week, so I need to sleep !!!
Water, water, water....Leigh says to drink 1 gallon as a woman, and up to 1.5 gallons. I think that might be something to start working on.
I'm doing it (it sure sucks and will be hard in the winter.) It's been about 4 days now of 1.5 gallons a day. I pee constantly, but haven't felt a whoosh.
Our measurements are close (don't remember your weight.) I will take mine later today. I didn't take them specifically at the start of my diet, but I had only a couple weeks prior, very extensively (no calves probably, I don't remember) but I'll use those numbers as my start.
Today was the end of month 1 for me...so I'll be excited to post my results.
I'll keep an eye on your blog.
Oh, I can't wait to see your "rest" week results, I definitely plan on doing that myself, it's such a "new" concept for me, and I'm already excited for it.
Water, water, water....Leigh says to drink 1 gallon as a woman, and up to 1.5 gallons. I think that might be something to start working on.
Leigh told me in a PM that 64oz water was enough for me. I don't sweat much. I'm doing pretty light exercise, not really getting up past 130 heart rate.
I'm more concerned i'm not getting potassium, but what do I know.
I don't know what to expect from this rest week, nothing much... I AM hoping that the whole last 4 weeks brings a 4-6 lb drop and more inches lost.
Glad you enjoyed the diversity potluck! It sounds like a fun thing--kinda wish my job would do something similar, though I have to say I think I'm okay with them waiting till after I'm out of my deficit. Anyway, I think you've got a good plan to "recover" from it.
I also wonder if I'm getting enough potassium in. I've been thinking about trying that Ultima Replenisher someone mentioned on Leigh's board a few days ago.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Being dizzy can often be related to lacking minerals and too low blood pressure as much as blood sugar swings.
When you drop calories and esp carbs, your body flushes out water AND minerals.. oftentimes a lower carb diet also means using less salt, so that's a double whammy, no a triple one
- low carbs = less glycogen = less salts stored
- low salt intake = well that's obvious
- higher water intake = more minerals flushed out..
COMMENTS: 1. FOOD: Ate too many snacks at night; put me over my target; doing ESE Thursday to bring calories down for week 2. EXERCISE: rest week, but tired and still very little NEAT 3. SCALE WEIGHT: 175 still, up 3 pounds in 3 days, after Monday's food indulgence. Scale bounces up VERY FAST after a high cal day 4. EMOTION/COMPLIANCE: My compliance has been faltering. This is my log, so I can speak frankly: I am pissed I'm not losing scale weight. It does affect my focus, spirit, and the fire in me that the actions I take create the results I want. I was happy to read on Anne's log how she sets goals she can achieve, rather than using scale loss as a goal, since it is not "controllable." I know rationally I should not be upset. I don't even need this really to become a conversation here, since I believe:
a. I have gained muscle
b. I have gained strength
c. I have lost significant inches
d. I have lost some scale weight
e. I do retain water... look how I'm up 3 lbs from eating one 2500 cal day... can't be fat gain...
I just need to speak and write that my compliance has been slipping, I am grateful that I feel very healthy and strong and can work out and can do lots of NEAT and can live in deficit and not be sick. I am grateful that dieting is my biggest problem; life is good. 5. REST WEEK: It is already Thursday and I'm still not sleeping enough and not doing RECOVERY stretching. These will be my focus for the rest of this week.
HABITS TO IMPROVE: I mean, really....
YES/NO RECOVERY 4-7 times per week
YES/NO SLEEP! min 7 hrs/night in bed with lights off
....................this is a rest week, so I need to sleep !!!
AFFIRMATIONS: I am doing fine. I am perservering daily. I refocus daily. My actions easily cause the results I desire
I'd also read on Anne's log how she makes her goals more compliance-oriented, and I'm thinking I'm going to implement that for Weeks 5-8 of OPT. (Well, the whole rest of the program, but I'll redo my goals for Weeks 5-8 first.)
Yeah, it does suck to not lose scale weight. I think part of it is that our society has so ingrained in us using the scale as a means of tracking fat loss progress when it's really about the last thing we should use. That was one thing that bothered me about The Biggest Loser from the get-go--that it reemphasizes weight loss over fat loss.
Anyway, Etana, I read Leigh's response to you over on her board. Do you think you'll try giving the water manual a go? And also, doing the recovery work would probably help a bit with the water retention.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I'd also read on Anne's log how she makes her goals more compliance-oriented, and I'm thinking I'm going to implement that for Weeks 5-8 of OPT. (Well, the whole rest of the program, but I'll redo my goals for Weeks 5-8 first.)
Yes, that was really valuable for me to see.
Quote:
Yeah, it does suck to not lose scale weight. I think part of it is that our society has so ingrained in us using the scale as a means of tracking fat loss progress when it's really about the last thing we should use. That was one thing that bothered me about The Biggest Loser from the get-go--that it reemphasizes weight loss over fat loss.
It still does seem weired to go for so many weeks before fat loss on scale shows up... the next 8 weeks will be very telling...
Quote:
Anyway, Etana, I read Leigh's response to you over on her board. Do you think you'll try giving the water manual a go? And also, doing the recovery work would probably help a bit with the water retention.
Do you think she was angry with me? I guess I was whining; certainly repetitive. I thought really I was just spurring on conversation and discussion. Sometimes I try that out and it doesnt' work, like that accomplishments post never took off.
I will read the water manual, but where I want to focus is:
a. Compliance, not losing momentum, or picking myself up really quickly if I do
b. mostly 1-ingredient foods but it's okay if I'm not perfect 100%
c. more sleep
d. recovery and foam roller 4x / week as written in program
I never thought about it helping/relieving the water retention... why?
e. I'd like to get more potassium in, but not sure how. Not sure I want to spend for those drinks on your log. Not sure if this is even an issue.
f. focus on that it IS working and not that it is NOT working.
I gotta think over time it will work itself out if I keep an 800-1200 cal deficit. I'm assuming that an 800 cal deficit with error is at least a 500cal deficit.
Or maybe I'll be a really really really skinny 175 pounds, who knows
by the way, (is your name Bess?)... I looked over your fitday for before you went to your family, and wow! you eat super healthy... I thought I was doing remarkable until I looked at your fitday. green food, and that fermented drink, wow! It's great to see how others are eating, very informational
... I couldn't delete the previous post
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My calorie average for the week is only 1370 cal so it's not fat-gain. And at the same time, this morning my pants feel the loosest they've felt in 8 weeks, and I'm just gonna watch what my body does/feels, and perservere. I look forward to a great weeks 9-12 of OPT for Fatloss.
and my pants ARE looser.. So what the heck is happening if my measurement continue to go down but the scale does not? I know after surgery I was immobile for 5 months, so the muscle gained is distributed throughout my body, but I also know that muscle isn't increased fast. I am liking how I look in the mirror, looking in the mirror more often, and let's see how the next 4 weeks go... Well, really, I am totally committed through goal weight 145; size 10-12, and would love that to be reached by this Thanksgiving. 
Anyway, I think you've got a good plan to "recover" from it. 
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